Do you have to take creatine for menopause signs? Let’s speak about it.
Creatine is the brand new large factor, particularly for ladies in menopause. Touted as a miracle for the whole lot from mind fog to bone well being, creatine is displaying up extra incessantly in dietary supplements marketed towards ladies over 40. However does creatine really work? Is creatine good for menopausal ladies?
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, growing the danger of osteoporosis. Due to this, many dietary supplements declare to enhance bone power or density — and creatine is not any exception.
Some have hypothesized that creatine might assist with bone well being by enhancing 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 ladies 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 — akin to calcium, vitamin D, and magnesium — creatine lacks a powerful physiological mechanism or scientific proof for enhancing BMD in menopausal ladies.
In abstract, whereas creatine could contribute not directly to musculoskeletal operate, it doesn’t enhance bone density and shouldn’t exchange confirmed osteoporosis prevention methods.
Declare #2: Creatine Helps with Cognition
Verdict: Most likely False
Many ladies going by means of menopause report signs like mind fog, reminiscence lapses, and problem 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 would possibly assist replenish these shops.
A 2018 evaluate (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 careworn people. These circumstances should not consultant of the final menopause inhabitants.
There may be additionally restricted proof on creatine’s function in enhancing temper or melancholy. A 2024 pilot examine (PMID: 39488067) discovered that creatine would possibly improve the effectiveness of cognitive behavioral remedy (CBT) in folks 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 immediately relevant to the common girl experiencing menopause.
In conclusion, creatine just 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 Energy
Verdict: True
Probably the most well-documented results of creatine is its skill to improve muscle power 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 price, and general high quality of life.
A number of meta-analyses help creatine as a helpful ergogenic help for older adults:
- A 2021 evaluate (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 higher enhancements in power and lean physique mass than train alone.
Creatine will increase intramuscular phosphocreatine shops, which in flip helps produce extra ATP throughout brief bursts of high-intensity train. This results in higher coaching efficiency, higher workload capability, and quicker restoration.
Though creatine doesn’t immediately construct muscle with out coaching, it does assist improve the advantages of weightlifting, making it a wonderful complement for bodily lively menopausal ladies.
Is Creatine Secure for Menopausal Ladies?
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 Diet (PMID: 33800439) concluded that long-term creatine supplementation (3–5g/day) is secure for wholesome people. Widespread myths about kidney harm have been disproven repeatedly by scientific trials.
Creatine is usually well-tolerated. Some customers could expertise delicate 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.
Ladies with kidney illness or different power 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?
When you’re questioning whether or not creatine is price including to your complement routine throughout menopause, right here’s the brief 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 need a secure, efficient method to enhance power and restoration.
On this context, creatine is a device to reinforce efficiency, not a magic capsule. However for lively ladies in midlife, it may be a part of a complete technique to keep up muscle, enhance exercise capability, and keep sturdy by means of menopause and past.
Tips on how to Use Creatine for Greatest Outcomes
When you resolve to strive creatine, right here’s the best way to use it safely and successfully:
- Dosage: 3–5 grams per day of creatine monohydrate (probably the most researched type)
- Loading: Not vital. Simply begin with the each day dose.
- Timing: Anytime of day is ok, although some proof suggests post-workout could supply slight advantages.
- Hydration: Keep properly hydrated, as creatine attracts water into muscle cells.
- Consistency: Take it each day to keep up muscle saturation, even on relaxation days.
Closing Ideas on Creatine for Menopause
Creatine just isn’t a miracle remedy for menopause signs, nevertheless it generally is a worthwhile device for ladies targeted on power, mobility, and general 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 secure and well-tolerated in most wholesome people.
When you’re lifting weights, recovering from exercises, or managing age-related muscle loss, creatine may be 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 ladies. PMID: 25386713
- Forbes SC, et al. (2023). Creatine and bone well being: A scientific evaluate 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 power in older adults. PMID: 34836013
- Candow DG, et al. (2024). Creatine and resistance coaching in growing older: A important evaluate. 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 drugs. PMID: 33800439
