You might be thinking, “Creatine in perimenopause? Isn’t that just for muscle-bound bodybuilders?” Think again! This powerhouse supplement is making waves in women’s health circles, and for good reason. As we navigate the rollercoaster of perimenopause, creatine might just be the secret weapon we’ve been looking for to keep our bodies strong, our minds sharp, and our spirits high.
In this ultimate guide, we’re diving deep into the world of creatine and how it can be a game-changer during perimenopause. Whether you’re battling brain fog, belly fat, difficulty gaining muscle, or just feeling like you need an extra pep in your step, creatine could be the ally you never knew you needed.
So, grab a cup of tea (or a protein shake!), get comfortable, and let’s explore how this mighty molecule could help you thrive during one of life’s most challenging transitions. Perimenopause.
What is Creatine?
Not to bore you, but let’s get started by defining what creatine is and how it works in our bodies.
Creatine is a compound that is both made in our body and obtained from the foods we eat. It is composed of three nonprotein amino acids. Most people get creatine through red meat and seafood. Our body also makes about 1 gram per day in our liver, pancreas and kidneys. It is found mostly in our muscles (95%) and brain (5%).
Women tend to have about 70-80% lower creatine stores than men and we typically consume less of the foods that contain higher amounts of creatine. That makes supplementation important, especially for women over 40.
How Creatine Works
Creatine is basically an energy supply to our muscles. It helps them to contract and provides them with a steady supply of energy so they can keep working during exercise. It does this by increasing phosphoryl creatine which creates more ATP which provides energy for our cells. That makes creatine especially helpful during short bursts of high-intensity exercise like sprinting or weightlifting.
Phosphoryl creatine also buffers the hydrogen ions that accumulate during high intensity exercise. These hydrogen ions cause you to fatigue and feel that “muscle burn”. So by supplementing with creatine you will be able to work out more intensely and have more power, speed and endurance during your training sessions.
Creatine also helps to support muscle growth during strength training by increasing the proteins and hormones that promote muscle building.
The Benefits of Creatine for Perimenopausal Women
During perimenopause, estrogen levels fluctuate and eventually decline. This hormonal shift can lead to various physiological changes. Creatine appears to interact with estrogen in several ways:
Muscle Preservation
Estrogen is an anabolic hormone, meaning that it helps us to build and maintain muscle mass. As estrogen decreases, women may experience muscle loss. Creatine can help counteract this by promoting muscle protein synthesis, potentially offsetting the effects of lowered estrogen on muscle mass. This is especially beneficial when creatine is combined with a consistent strength program and adequate protein intake.
Increased Muscle Mass and Strength
Creatine draws water into our muscle cells and increases insulin-like growth factor which is a hormone that stimulates muscle growth. These mechanisms help us to build muscle, increase strength and also improves our performance and recovery.
Bone Health
Estrogen plays a crucial role in maintaining bone density. Some studies suggest that creatine may work synergistically with estrogen to support bone health, which becomes increasingly important as our estrogen levels decline.
Creatine supplementation has been shown to decrease the rate of bone density loss in perimenopausal women. It does this by helping to maintain inflammation, oxidative stress and other blood markers that impact bone resorption (destruction).
Energy Production
Creatine supports cellular energy production, which may become less efficient with changing estrogen levels. This could help maintain energy levels despite hormonal fluctuations.
Brain Health
Creatine has also been found to impact both cognitive function and mood. Multiple studies have shown that creatine supplementation alongside an antidepressant in women with major depressive disorder resulted in a positive response and experienced remission of their depression at double the rate of women taking an antidepressant alone.
Potential for Mitigating Perimenopausal Symptoms
Creatine may help alleviate several common perimenopausal symptoms:
Fatigue
By enhancing cellular energy production, creatine might combat the fatigue often associated with perimenopause.
Mood Swings
Some research indicates that creatine could have mood-stabilizing effects, potentially helping to manage the emotional rollercoaster of perimenopause.
Cognitive Function
Creatine has been shown to support cognitive function, which may help with the “brain fog” many women experience during this transition.
Muscle and Joint Pain
By supporting muscle health and potentially reducing inflammation, creatine might help alleviate some of the physical discomforts of perimenopause.
Research on Creatine’s Effects During Hormonal Transitions
While more studies are needed specifically on perimenopausal women, existing research provides promising insights:
1. A 2021 study published in Nutrients found that creatine supplementation improved muscle function and cognitive performance in postmenopausal women.
2. Research in the Journal of the International Society of Sports Nutrition suggests that creatine may be particularly beneficial for older adults, including women, in maintaining muscle mass and strength.
3. A review in Biomolecules (2019) highlighted creatine’s potential neuroprotective effects, which could be particularly relevant during hormonal transitions that affect brain function.
4. Animal studies have shown that creatine supplementation may help preserve bone density in ovariectomized rats (a model for menopause), suggesting potential benefits for perimenopausal women.
5. While not specific to perimenopause, research on female athletes has shown that creatine can help mitigate performance declines associated with menstrual cycle phases, indicating its potential to interact positively with hormonal fluctuations.
It’s important to note that while these findings are promising, more targeted research is needed to fully understand creatine’s effects during perimenopause. As always, women should consult with their healthcare providers before starting any new supplement regimen, especially during significant hormonal transitions like perimenopause.
How to Use Creatine During Perimenopause
Recommended Dosage
The recommended dose is 3-5 grams per day. If you are eating a vegan diet or a diet that is low in animal protein, I would recommend taking 5 grams per day as you are not getting much from your diet.
Loading Phase vs. Maintenance Phase
There are several ways to start out on creatine supplementation. I will briefly discuss the 2 most common options.
Loading phase:
Start by taking 20 grams a day for the first 5-7 days. Many will take 5 grams four times a day. After that you will continue to take creatine but decrease the dose to 5 grams once a day. The benefits of this is that you will build up your creatine stores faster thus getting the benefits quicker. The downside is that this higher dose is more likely to cause side effects such as bloating, GI upset, nausea, and diarrhea.
The second option (which I recommend) is to just start taking the maintenance dose of 5 grams daily. The benefits of this are that you will experience less likelihood of side effects. The downfall is that it will take your body longer to build up its stores. It typically takes about 2-3 weeks for your body to build up its stores which for most of us lay people is not a big deal.
Best Time of Day to Take Creatine
There is no one part of the day that is better than the other when it comes to taking creatine. It does not benefit you more or less if you take it pre or post workout. The main goal is to take it every single day. Timing does not matter.
Choosing the Right Creatine Supplement
Types of Creatine (monohydrate, HCL, etc.)
I will be brief here. Creatine monohydrate is hands down the best. It is more bioavailable meaning you will absorb it better. Another benefit is that creatine monohydrate is the one that has been researched the most. It is also very cost effective.
Other forms of creatine include:
creatine hydrochloride (limited data showing superiority to creatine monohydrate)
creatine ethyl ester (not as effective as creatine monohydrate)
buffered creatine (limited data showing superiority to creatine monohydrate)
liquid creatine (breaks down and becomes ineffective and does not improve performance)
creatine magnesium chelate (limited data showing superiority to creatine monohydrate)
What to Look for When Purchasing a Creatine Supplement
Look for a product that creatine monohydrate as their main ingredient. The brand I use has that listed as their only ingredient. Make sure to avoid supplements that contain a lot of added fillers, additives and “natural ingredients or flavors.” I would also recommend selecting a brand that has been 3rd party tested. Also, read reviews and purchase from companies that have good reputations and positive reviews.
Here are a few brands I recommend and have used: Klean Athlete, Naked Creatine (my current fav). Both are powdered and mix well. Most creatine supplements are vegan, but I always check the label to make sure.
Side Effects of Taking Creatine
The most common side effects of creatine are GI issues (like bloating, nausea, stomach upset) and weight gain. These are typically seen when “loading” creatine, taking 5 g four times a day along with carbohydrates. This creates increased water retention which can cause weight gain and bloating. But if you are taking the recommended dosage of 5 g per day, you will likely not have these side effects.
Weight gain
Some women do experience some weight gain with creatine supplementation. But this is good. The gain in weight with creatine is due to several factors. It could be due to an increase in muscle mass which creatine is associated with and/or water retention. The water retention is within your cells and not visible. These are both good things and even more encouragement to not focus on the scale.
Kidney damage
Creatine is THE most widely researched supplement. No existing studies have reported any effect on the kidneys, even when dosing eight times higher than the recommended dose. If you do have kidney disease, check with your medical provider before starting any supplement.
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High Protein Yogurt Bowl Recipe
If you’re looking for a plan to get started with strength training, you can download my FREE 7-day strength training plan for beginners. It contains 3 different strength training workouts that can be done at home or in the gym.
Common Questions
Is creatine safe for women over 40 to take?
Yes, creatine is generally considered safe for women over 40. Extensive research has shown no adverse effects when taken at recommended doses. However, it’s always best to consult with your healthcare provider before starting any new supplement regimen, especially if you have any chronic medical conditions.
How long does it take to see benefits from taking creatine?
If you’re following the maintenance dose of 5 grams daily, it typically takes about 2-3 weeks for your body to build up its creatine stores and for you to start noticing benefits. And to be honest, the benefits are subtle, and you will likely not notice anything at all.
Can creatine help with menopausal weight gain?
While creatine itself doesn’t directly cause fat loss, it can help increase muscle mass when combined with strength training. This can boost metabolism and potentially help manage weight during menopause.
Will creatine make me look bulky?
No, creatine won’t make you look bulky. It helps your muscles retain water and can increase lean muscle mass, but it won’t cause dramatic muscle growth without intense strength training.
Can creatine help with menopausal brain fog?
Some studies suggest that creatine may help improve cognitive function, which could potentially help with the “brain fog” often experienced during perimenopause and menopause.
Do I need to take creatine with food?
Creatine can be taken with or without food. The most important thing is consistency – taking it daily at a time that works best for you. I have found that if I take it on an empty stomach, I feel a little bit nauseous, so I usually take it after I eat my breakfast.
Can I take creatine if I’m on hormone replacement therapy (HRT)?
There are no known interactions between creatine and HRT. However, it’s always best to check with your doctor about combining supplements with any medications you’re taking.
Will creatine affect my hormone levels?
Current research doesn’t indicate that creatine directly affects hormone levels. It works primarily by providing energy to your cells, particularly in muscles and the brain.
Can creatine help with bone density during menopause?
Some studies suggest that creatine may help support bone density, which becomes increasingly important as estrogen levels decline during menopause. However, more research is needed in this area.
If I stop taking creatine, will I lose the benefits?
Once you stop taking creatine, your body’s creatine stores will gradually return to baseline levels over several weeks. Some of the acute benefits may diminish, but any muscle or strength gains you’ve made through exercise while taking creatine can be maintained with continued training.
Conclusion
As we’ve explored in this ultimate guide, creatine isn’t just for young athletes or bodybuilders—it’s a powerful ally for women navigating the choppy waters of perimenopause. From maintaining muscle strength and bone density to potentially boosting cognitive function and energy levels, creatine offers a multitude of benefits that can help ease the transition into this new phase of life.
We’ve delved into the science behind creatine, debunked common myths, and provided practical advice on how to incorporate it into your daily routine. Remember, while creatine shows promise, it’s not a magic bullet. It works best as part of a holistic approach to health, combined with regular exercise, a balanced diet, and proper hydration.
Every woman’s journey through perimenopause is unique, and what works for one may not work for another. That’s why it’s crucial to listen to your body and consult with your healthcare provider before starting any new supplement regimen.
How to Get Started
- Talk to your doctor about incorporating creatine into your wellness routine.
- Choose a high-quality creatine supplement and start with the recommended dosage.
- Combine creatine supplementation with regular strength training for optimal results.
- Keep a journal to track your progress and any changes in your perimenopausal symptoms.
- Join our community or comment below to share your experiences and learn from other women on similar journeys.
Remember, perimenopause doesn’t have to be a time of loss and frustration. With the right tools and knowledge, it can be an opportunity for growth, strength, and renewed vitality. So why wait? Take the first step towards a stronger, more energetic you today.
We’d love to hear about your experiences with creatine during perimenopause. Share your story in the comments below or send me a message by clicking on the contact button at the top of the page. Together, we can redefine what it means to age gracefully and powerfully. Here’s to embracing this new chapter with confidence and strength!
