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Should you are taking creatine for menopause signs? Let’s speak about it.
Creatine is the brand new large factor, particularly for girls in menopause. Touted as a miracle for every little thing from mind fog to bone well being, creatine is displaying up extra ceaselessly in dietary supplements marketed towards girls over 40. But does creatine really work? Is creatine good for menopausal girls?
Let’s discover how the scientific analysis stacks up towards the commonest claims.
Claim #1: Creatine Improves Bone Density
Verdict: False
Bone well being is a serious concern throughout menopause. As estrogen ranges drop, bone mineral density (BMD) declines, rising the chance of osteoporosis. Because of this, many dietary supplements declare to enhance bone power or density — and creatine is not any exception.
Some have hypothesized that creatine may assist with bone well being by bettering muscle power, thereby enhancing mechanical loading on the bones. However, the scientific proof doesn’t assist this idea.
A randomized managed trial (PMID: 25386713) involving postmenopausal girls discovered that though creatine improved muscle operate, it had no vital impact on BMD. Similarly, a complete 2023 meta-analysis (PMID: 37144634) concluded that creatine doesn’t stop bone loss or osteoporosis.
Compared to vitamins with well-documented results on bone well being — similar to calcium, vitamin D, and magnesium — creatine lacks a powerful physiological mechanism or scientific proof for bettering BMD in menopausal girls.
In abstract, whereas creatine might contribute not directly to musculoskeletal operate, it doesn’t improve bone density and shouldn’t exchange confirmed osteoporosis prevention methods.
Claim #2: Creatine Helps with Cognition
Verdict: Probably False
Many girls going via 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 power manufacturing, together with in mind cells. The idea is that declining endogenous creatine ranges with age may impair mind operate, and supplementation would possibly assist replenish these shops.
A 2018 assessment (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 situations aren’t consultant of the overall menopause inhabitants.
There can also be restricted proof on creatine’s function in bettering temper or despair. A 2024 pilot research (PMID: 39488067) discovered that creatine would possibly improve the effectiveness of cognitive behavioral remedy (CBT) in individuals with despair. However, extra sturdy trials are wanted to verify this potential profit.
Other analysis has examined creatine’s results in neurodegenerative ailments, however findings are preliminary and never immediately relevant to the typical girl experiencing menopause.
In conclusion, creatine isn’t a confirmed resolution for cognitive decline or despair in menopause, and any potential advantages are seemingly small and context-specific.
Claim #3: Creatine Helps with Muscle Strength
Verdict: True
One of essentially the most well-documented results of creatine is its capacity 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 total high quality of life.
Several meta-analyses assist creatine as a helpful ergogenic help for older adults:
- A 2021 assessment (PMID: 34836013) confirmed that creatine supplementation improved upper-body power in older adults.
- Another 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 brief bursts of high-intensity train. This results in higher coaching efficiency, better workload capability, and sooner restoration.
Although creatine doesn’t immediately 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 Safe for Menopausal Women?
Verdict: Yes
Creatine is among 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 International Society of Sports Nutrition (PMID: 33800439) concluded that long-term creatine supplementation (3–5g/day) is protected for wholesome people. Common myths about kidney harm have been disproven repeatedly by scientific trials.
Creatine is usually well-tolerated. Some customers might 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.
Women with kidney illness or different power situations ought to seek the advice of their healthcare supplier earlier than beginning any new complement, together with creatine.
Should You Take Creatine During Menopause?
If 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 robust sufficient.
- Do contemplate it in case you’re doing resistance coaching and desire a protected, efficient manner to enhance power and restoration.
In this context, creatine is a device to reinforce efficiency, not a magic tablet. But 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 via menopause and past.
How to Use Creatine for Best Results
If you resolve to strive creatine, right here’s find out how to use it safely and successfully:
- Dosage: 3–5 grams per day of creatine monohydrate (essentially the most researched type)
- Loading: Not needed. Just begin with the day by day dose.
- Timing: Anytime of day is ok, although some proof suggests post-workout might provide slight advantages.
- Hydration: Stay properly hydrated, as creatine attracts water into muscle cells.
- Consistency: Take it day by day to take care of muscle saturation, even on relaxation days.
Final Thoughts on Creatine for Menopause
Creatine isn’t a miracle remedy for menopause signs, nevertheless it is usually a precious device for girls targeted on power, mobility, and total well being.
Here’s the underside line:
- Creatine doesn’t enhance bone density or considerably increase cognitive operate.
- It might improve temper when paired with different remedies, however extra analysis is required.
- It improves muscle power and efficiency, particularly with resistance coaching.
- It is protected and well-tolerated in most wholesome people.
If 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). Effects 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 assessment and meta-analysis. PMID: 37144634
- Avgerinos KI, et al. (2018). Effects of creatine supplementation on cognitive operate. PMID: 29704637
- Silva S, et al. (2024). Creatine in adjunct with CBT for despair: A pilot research. PMID: 39488067
- Chilibeck PD, et al. (2021). Effect 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 old: A essential assessment. PMID: 40292479
- Kreider RB, et al. (2021). International Society of Sports Nutrition place stand: Safety and efficacy of creatine supplementation in train, sport, and drugs. PMID: 33800439