Nutrition

Creatine Supplementation in Menopause: What Does the Science Say?

Creatine Supplementation in Menopause: What Does the Science Say?
26
Jun

Do you have to take creatine for menopause signs? Let’s speak about it.

Creatine is the brand new huge factor, particularly for girls in menopause. Touted as a miracle for every part from mind fog to bone well being, creatine is exhibiting up extra continuously 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 in opposition to 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 chance of osteoporosis. Due to this, many dietary supplements declare to enhance bone energy or density — and creatine isn’t any exception.

Some have hypothesized that creatine might assist with bone well being by bettering muscle energy, thereby enhancing mechanical loading on the bones. Nonetheless, the medical proof doesn’t assist this concept.

A randomized managed trial (PMID: 25386713) involving postmenopausal girls discovered that though creatine improved muscle operate, it had no important 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 — similar to calcium, vitamin D, and magnesium — creatine lacks a powerful physiological mechanism or medical proof for bettering BMD in menopausal girls.

creatine for menopause

In abstract, whereas creatine might contribute not directly to musculoskeletal operate, it doesn’t improve bone density and mustn’t exchange confirmed osteoporosis prevention methods.

Declare #2: Creatine Helps with Cognition

Verdict: Most likely 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 function 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 may assist replenish these shops.

A 2018 evaluation (PMID: 29704637) checked out creatine’s results on cognitive efficiency and located combined 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 careworn people. These circumstances will not be consultant of the overall menopause inhabitants.

There may be additionally restricted proof on creatine’s function in bettering temper or melancholy. A 2024 pilot examine (PMID: 39488067) discovered that creatine may improve the effectiveness of cognitive behavioral remedy (CBT) in individuals with melancholy. Nonetheless, extra strong trials are wanted to verify this potential profit.

Different analysis has examined creatine’s results in neurodegenerative ailments, however findings are preliminary and never instantly relevant to the common girl experiencing menopause.

In conclusion, creatine isn’t a confirmed resolution for cognitive decline or melancholy in menopause, and any potential advantages are probably small and context-specific.

Declare #3: Creatine Helps with Muscle Power

Verdict: True

One of the well-documented results of creatine is its skill to improve muscle energy and energy, particularly when mixed with resistance coaching.

Menopause usually accelerates sarcopenia, the age-related lack of muscle mass and performance. This contributes to a decline in mobility, metabolic charge, and total high quality of life.

A number of meta-analyses assist creatine as a helpful ergogenic help for older adults:

  • A 2021 evaluation (PMID: 34836013) confirmed that creatine supplementation improved upper-body energy in older adults.
  • One other 2024 evaluation (PMID: 40292479) reported that creatine, paired with resistance coaching, led to higher enhancements in energy 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, higher workload capability, and sooner restoration.

Though creatine doesn’t instantly construct muscle with out coaching, it does assist improve the advantages of weightlifting, making it a wonderful complement for bodily lively menopausal girls.

Is Creatine Secure for Menopausal Ladies?

Verdict: Sure

Creatine is likely one of the most extensively studied sports activities dietary supplements and has a robust security profile, together with in older populations.

A 2021 place paper by the Worldwide Society of Sports activities Diet (PMID: 33800439) concluded that long-term creatine supplementation (3–5g/day) is protected for wholesome people. Widespread myths about kidney harm have been disproven repeatedly by medical trials.

Creatine is mostly well-tolerated. Some customers might expertise delicate water retention or bloating early in supplementation, however these results are short-term. Importantly, creatine doesn’t negatively have an effect on hydration standing, liver enzymes, or kidney operate in wholesome adults.

Ladies with kidney illness or different continual circumstances 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?

In the event you’re questioning whether or not creatine is price 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 robust sufficient.
  • Do think about it if you happen to’re doing resistance coaching and desire a protected, efficient method to enhance energy and restoration.
creatine in menopausecreatine in menopause

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 take care of muscle, enhance exercise capability, and keep robust by menopause and past.

Tips on how to Use Creatine for Greatest Outcomes

In the event you resolve to attempt creatine, right here’s the way to use it safely and successfully:

  • Dosage: 3–5 grams per day of creatine monohydrate (essentially the most researched kind)
  • Loading: Not mandatory. Simply begin with the every day dose.
  • Timing: Anytime of day is ok, although some proof suggests post-workout might provide slight advantages.
  • Hydration: Keep effectively hydrated, as creatine attracts water into muscle cells.
  • Consistency: Take it every day to take care of muscle saturation, even on relaxation days.

Last Ideas on Creatine for Menopause

Creatine isn’t a miracle treatment for menopause signs, but it surely could be a invaluable instrument for girls targeted on energy, mobility, and total well being.

Right here’s the underside line:

  • Creatine doesn’t enhance bone density or considerably enhance cognitive operate.
  • It might improve temper when paired with different remedies, however extra analysis is required.
  • It improves muscle energy and efficiency, particularly with resistance coaching.
  • It’s protected and well-tolerated in most wholesome people.

In the event you’re lifting weights, recovering from exercises, or managing age-related muscle loss, creatine is perhaps price 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 examine. PMID: 39488067
  • Chilibeck PD, et al. (2021). Impact of creatine supplementation throughout resistance coaching on muscle mass and energy in older adults. PMID: 34836013
  • Candow DG, et al. (2024). Creatine and resistance coaching in growing older: A essential evaluation. PMID: 40292479
  • Kreider RB, et al. (2021). Worldwide Society of Sports activities Diet place stand: Security and efficacy of creatine supplementation in train, sport, and medication. PMID: 33800439