To Creatine…or not to creatine in Menopause
Chances are that you're already taking a fair few supplements to help you through the menopause: Magnesium? Vitamin D? Ashwagandha? Omega 3? SO… do you really need another?
Let's look at creatine - what it is, what it does and why it could be beneficial in menopause:
WHAT is creatine?
Creatine is a naturally occurring compound which is found in the body but is also commonly taken as a supplement (especially by athletes and now, increasingly, by us midlife ladies because It works by supporting your body's energy production (ATP), especially during high-intensity, short-duration activities hence being popular in the sporting world.
HOW does it work and what is ATP???
ATP (Adenosine Triphosphate): is the primary energy currency of the body and is used for nearly all cellular activities and so when you exercise, ATP is quickly depleted. Creatine helps to regenerate ATP which allows cells to produce energy more efficiently and therefore helps with a faster recovery.
By supplementing with creatine, the body's phosphocreatine stores increase and this extra reserve enhances the ability to sustain short, explosive movements (eg, sprinting or weightlifting) and improves recovery between efforts.
HOW does that apply to menopause?
Let's look at some of the areas which are affected by falling levels of oestrogen and progesterone and see how creatine can be beneficial:
1. Muscle health and strength
Menopause is often associated with a loss of muscle mass and strength (sarcopenia) due to declining oestrogen levels. Creatine supplementation can help improve muscle mass, strength, and overall physical performance, particularly when combined with resistance training. VERY importantly, creatine also reduces protein breakdown which further supports muscle maintenance and growth. Another muscular advantage is that creatine pulls water into muscle cells (which causes muscle cells to swell with water) and this creates an anabolic (growth-promoting) environment, which may help support muscle repair, recovery, and growth
Strength training is vital in menopause to maintain and build muscle - taking creatine helps with overall physical performance so aids the ability to build muscle mass
2. Bone health
Loss of bone density is a significant concern during menopause, increasing the risk of falls and osteoporosis. While creatine itself does not directly improve bone density, its role in improving muscle strength and balance can reduce the risk of falls and fractures, indirectly supporting bone health.
Strong muscles means strong bones
3. Cognitive function
Menopause can bring about cognitive challenges, such as memory issues, brain fog and mental fatigue. Creatine may enhance brain energy metabolism and cognitive performance by supporting ATP production, especially under conditions of stress or sleep deprivation, which could be beneficial for menopause women experiencing brain fog or fatigue. It may also protect brain cells from damage by improving energy availability.
Brain fog, forgetfulness and mental fatigue are incredibly common in menopause due to declining levels of estrogen and research has shown the increased ATP levels can help combat this
4. Energy and fatigue
Fatigue is a common complaint during menopause - often because of poor sleep, poor gut health and a general lack of well-being. Creatine supports the body's energy systems by replenishing ATP (adenosine triphosphate), which may help alleviate fatigue and improve energy levels. Increased energy levels bring about a sense of satisfaction, self-confidence and improved well-being - without worrying about failure due to tiredness.
Performing at optimal levels during the menopause can be incredibly hard and stressful due to fatigue and low energy levels
5. Mood and mental health
Depression and mood swings are prevalent during menopause as the brain is recalibrating and learning to operate without oestrogen. Depression can also be linked to low vitamin D levels so it's a good idea to get your levels checked in a blood test. Preliminary research suggests that creatine may have antidepressant effects by supporting energy metabolism in the brain, although more studies are needed in this area.
Depression and mental anxiety are very common during menopause - please seek help if you are suffering
6. Improved recovery and exercise tolerance
Creatine supplementation can enhance recovery from exercise and improve tolerance for physical activity, which is crucial for maintaining an active lifestyle during menopause. It's important to maintain a healthy mix of strength training and cardio in order to keep muscles and bones strong but also to aid the free flow of blood around your body delivering vital nutrients and oxygen to your cells. Number 1 advice for your exercise: do something you enjoy!
Creatine can help with muscle recovery after sport - which means you can practice more often and maintain a healthy lifestyle
7. Potential anti-inflammatory effects
Chronic low-grade inflammation increases during menopause and contributes to various health issues. While the anti-inflammatory effects of creatine are not fully understood, some evidence suggests it may help reduce inflammation. If you are taking your omega 3 then you are already enjoying the advantages of an anti-inflammatory supplement.
Inflammation in joints can be relieved by the intake of various anti-inflammatory supplements including omega 3 and using extra virgin olive oil
Summary
Creatine acts as a quick energy reserve by replenishing ATP, hydrates muscle cells to create a growth-promoting environment, and supports protein synthesis and recovery.
In the brain, it supports energy metabolism and protects against stress-induced fatigue.
The overall effect is enhanced performance, improved recovery, and better support for both muscle and cognitive health.
How to use creatine for Menopause
Dosage: A common dose is 3-5 grams of creatine monohydrate per day.
Timing: It can be taken at any time of the day, but consistency is key.
Safety: Creatine is generally safe for healthy individuals, but consulting a healthcare provider is recommended, especially if you have kidney issues or other health concerns.