What is Creatine?
Creatine is a natural compound naturally produced in the liver, kidney and brain, stored in muscles and the brain, primarily used for energy production during high-intensity activities. While often associated with athletes, creatine supplementation offers significant health benefits for women, particularly during hormonal changes throughout life - such as menstruation, pregnancy, postpartum, and menopause. Women naturally have lower creatine stores than men, making supplementation potentially beneficial.
During various hormonal stages—such as menstruation, pregnancy, postpartum, and menopause—creatine levels fluctuate, and supplementation can help. Research suggests creatine enhances muscle strength, cognitive function, and mood, and may even improve bone density, especially post-menopause. Despite misconceptions about weight gain, creatine is safe and effective for women, offering benefits in strength, mental clarity, and overall health.
Health Benefits for Women:
Muscle & Bone Health: Creatine boosts muscle strength and bone density, particularly during post-menopause. This is critical - as we age, we lose about 3%-5% of muscle each decade after age 30, especially those who aren’t active, and it starts to speed up at around age 60. The more lean muscle we have, the higher our RMR, which means the more calories we burn at rest. Weight gain or difficulty losing weight is a challenge women face starting in their late 30s - prioritizing weight training, protein, and supplements like creatine can help
Cognitive Function: Supports brain health, reducing mental fatigue and improving cognition, especially under stress or sleep deprivation. Common symptoms during perimenopause and menopause are brain fog and insomnia - creatine can help manage these symptoms so they don't interfere with your day-to-day life.
Hormonal Shifts: Provides critical support during life's hormonal changes, helping to maintain physical and mental well-being.
Integrating creatine into your health regimen can be a powerful way to enhance overall wellness, especially during key life stages. I like brands like LeanFit and Organika. I add mine to my water (along with my electrolytes and BCAAs) and sip it during my morning workout. You can also add it to smoothies, protein shakes, yogurt, or chia pudding.
Note: Make sure to maintain proper hydration - this is always important, but especially if you're supplementing with creatine. Creatine pulls water from your blood into your muscles. If you're not properly hydrated, creatine can't provide your muscles & brain with energy. And, always talk to your healthcare practitioner before taking any supplements.
Book a FREE 15-minute Discovery Call to learn more about my one-on-one nutrition program, and how I can help you feel and look your best during hormonal changes with diet & supplement recommendations, meal plans, and recipes.
Sources:
Kommentare