Do you have to take creatine for menopause signs? Let’s discuss it.
Creatine is the brand new huge factor, particularly for ladies in menopause. Touted as a miracle for every part from mind fog to bone well being, creatine is displaying up extra often in dietary supplements marketed towards girls over 40. However does creatine really work? Is creatine good for menopausal girls?
Let’s discover how the scientific analysis stacks up towards the commonest claims.
Declare #1: Creatine Improves Bone Density
Verdict: False
Bone well being is a significant concern throughout menopause. As estrogen ranges drop, bone mineral density (BMD) declines, rising the danger of osteoporosis. Due to this, many dietary supplements declare to enhance bone power or density — and creatine isn’t any exception.
Some have hypothesized that creatine might assist with bone well being by bettering muscle power, thereby enhancing mechanical loading on the bones. Nevertheless, the scientific proof doesn’t help this principle.
A randomized managed trial (PMID: 25386713) involving postmenopausal girls discovered that though creatine improved muscle operate, it had no vital impact on BMD. Equally, a complete 2023 meta-analysis (PMID: 37144634) concluded that creatine doesn’t stop bone loss or osteoporosis.
In comparison with vitamins with well-documented results on bone well being — corresponding to calcium, vitamin D, and magnesium — creatine lacks a robust physiological mechanism or scientific proof for bettering BMD in menopausal girls.
In abstract, whereas creatine could contribute not directly to musculoskeletal operate, it doesn’t enhance bone density and mustn’t exchange confirmed osteoporosis prevention methods.
Declare #2: Creatine Helps with Cognition
Verdict: In all probability False
Many ladies going by menopause report signs like mind fog, reminiscence lapses, and issue concentrating. This has led to rising curiosity in brain-boosting dietary supplements like creatine.
Creatine performs a central position in mobile vitality manufacturing, together with in mind cells. The idea is that declining endogenous creatine ranges with age might impair mind operate, and supplementation would possibly assist replenish these shops.
A 2018 evaluation (PMID: 29704637) checked out creatine’s results on cognitive efficiency and located blended outcomes, with solely modest cognitive advantages in very particular conditions. For instance, some research used extraordinarily excessive doses (as much as 20g/day) and targeted on sleep-deprived or cognitively harassed people. These situations should not consultant of the final menopause inhabitants.
There may be additionally restricted proof on creatine’s position in bettering temper or melancholy. A 2024 pilot research (PMID: 39488067) discovered that creatine would possibly improve the effectiveness of cognitive behavioral remedy (CBT) in individuals with melancholy. Nevertheless, extra sturdy trials are wanted to verify this potential profit.
Different analysis has examined creatine’s results in neurodegenerative ailments, however findings are preliminary and never straight relevant to the typical girl experiencing menopause.
In conclusion, creatine isn’t a confirmed resolution for cognitive decline or melancholy in menopause, and any potential advantages are seemingly small and context-specific.
Declare #3: Creatine Helps with Muscle Power
Verdict: True
Probably the most well-documented results of creatine is its means to improve muscle power and energy, particularly when mixed with resistance coaching.
Menopause typically accelerates sarcopenia, the age-related lack of muscle mass and performance. This contributes to a decline in mobility, metabolic fee, and total high quality of life.
A number of meta-analyses help creatine as a helpful ergogenic support for older adults:
- A 2021 evaluation (PMID: 34836013) confirmed that creatine supplementation improved upper-body power in older adults.
- One other 2024 evaluation (PMID: 40292479) reported that creatine, paired with resistance coaching, led to better enhancements in power and lean physique mass than train alone.
Creatine will increase intramuscular phosphocreatine shops, which in flip helps produce extra ATP throughout quick bursts of high-intensity train. This results in higher coaching efficiency, better workload capability, and sooner restoration.
Though creatine doesn’t straight construct muscle with out coaching, it does assist improve the advantages of weightlifting, making it a superb complement for bodily lively menopausal girls.
Is Creatine Protected for Menopausal Girls?
Verdict: Sure
Creatine is without doubt one of the most extensively studied sports activities dietary supplements and has a sturdy security profile, together with in older populations.
A 2021 place paper by the Worldwide Society of Sports activities Vitamin (PMID: 33800439) concluded that long-term creatine supplementation (3–5g/day) is protected for wholesome people. Frequent myths about kidney injury have been disproven repeatedly by scientific trials.
Creatine is usually well-tolerated. Some customers could expertise gentle water retention or bloating early in supplementation, however these results are momentary. Importantly, creatine doesn’t negatively have an effect on hydration standing, liver enzymes, or kidney operate in wholesome adults.
Girls with kidney illness or different persistent situations ought to seek the advice of their healthcare supplier earlier than beginning any new complement, together with creatine.
Ought to You Take Creatine Throughout Menopause?
If you happen to’re questioning whether or not creatine is value including to your complement routine throughout menopause, right here’s the quick reply:
- Don’t take it for bone well being or cognitive efficiency — the proof simply isn’t sturdy sufficient.
- Do contemplate it should you’re doing resistance coaching and desire a protected, efficient manner to enhance power and restoration.
On this context, creatine is a instrument to reinforce efficiency, not a magic tablet. However for lively girls in midlife, it may be a part of a complete technique to keep up muscle, enhance exercise capability, and keep sturdy by menopause and past.
Tips on how to Use Creatine for Greatest Outcomes
If you happen to determine to attempt creatine, right here’s easy methods to use it safely and successfully:
- Dosage: 3–5 grams per day of creatine monohydrate (essentially the most researched type)
- Loading: Not mandatory. Simply begin with the day by day dose.
- Timing: Anytime of day is ok, although some proof suggests post-workout could provide slight advantages.
- Hydration: Keep nicely hydrated, as creatine attracts water into muscle cells.
- Consistency: Take it day by day to keep up muscle saturation, even on relaxation days.
Last Ideas on Creatine for Menopause
Creatine isn’t a miracle treatment for menopause signs, however it generally is a worthwhile instrument for ladies targeted on power, mobility, and total well being.
Right here’s the underside line:
- Creatine doesn’t enhance bone density or considerably increase cognitive operate.
- It could improve temper when paired with different remedies, however extra analysis is required.
- It improves muscle power and efficiency, particularly with resistance coaching.
- It’s protected and well-tolerated in most wholesome people.
If you happen to’re lifting weights, recovering from exercises, or managing age-related muscle loss, creatine could be value including to your routine.
References:
- Candow DG, et al. (2015). Results of creatine supplementation and resistance coaching on bone mineral content material in postmenopausal girls. PMID: 25386713
- Forbes SC, et al. (2023). Creatine and bone well being: A scientific evaluation and meta-analysis. PMID: 37144634
- Avgerinos KI, et al. (2018). Results of creatine supplementation on cognitive operate. PMID: 29704637
- Silva S, et al. (2024). Creatine in adjunct with CBT for melancholy: A pilot research. PMID: 39488067
- Chilibeck PD, et al. (2021). Impact of creatine supplementation throughout resistance coaching on muscle mass and power in older adults. PMID: 34836013
- Candow DG, et al. (2024). Creatine and resistance coaching in ageing: A vital evaluation. PMID: 40292479
- Kreider RB, et al. (2021). Worldwide Society of Sports activities Vitamin place stand: Security and efficacy of creatine supplementation in train, sport, and drugs. PMID: 33800439
