Creatine

You may have heard of the supplement Creatine...but it's likely that if you have heard about it that it was only for body-builders and serious 'weight-trainers'.

But did you know that it's actually one of the most important supplements women transitioning through peri-menopause can take for the health of their brain, and entire body?

So What Actually is Creatine?
Creatine is a naturally occurring compound found in the body, primarily in muscles and the brain. It is synthesized from amino acids and is also obtained through the diet, in particular from red meat and fish.

Creatine plays a key role in producing energy during high-intensity, short-duration activities by replenishing adenosine triphosphate (ATP), the body's primary energy currency.

Why is Creatine Important for Menopausal Women?

When estrogen plummets in peri - it often leads to a range of physiological effects, including reduced muscle mass, increased risk of osteoporosis, cognitive changes, and fatigue.

But creatine can combat this by: 

1. Supporting Muscle Health

• Menopause and Muscle Loss: Sarcopenia, or age-related muscle loss, accelerates during menopause due to declining estrogen. This can reduce strength, mobility, and overall function.
• Creatine’s Role: Creatine supplementation enhances muscle energy production, helping to maintain or improve muscle mass and strength, especially when combined with resistance training.

2. Improving Bone Health

• Bone Loss Risk: Estrogen is critical for bone density, and its decline during menopause increases the risk of osteoporosis and fractures.
• Creatine’s Role: While not directly affecting bone density, creatine may indirectly support bone health by improving muscle strength, which can enhance balance and reduce fall risks.

3. Enhancing Cognitive Function

• Brain Health Concerns: Many menopausal women report memory issues, brain fog, and difficulty concentrating, which is usually related to hormonal changes and ageing.
• Creatine’s Role: The brain relies on ATP for optimal function. Creatine can improve cognitive performance, particularly during tasks requiring high mental effort or in situations of mental fatigue.

4. Boosting Energy and Reduces Fatigue

• Energy Challenges: Menopausal women often experience decreased energy levels and fatigue.
• Creatine’s Role: By enhancing cellular energy production, creatine can help combat fatigue and improve overall vitality.

5. Supporting Exercise Performance

• Importance of Exercise in Menopause: Physical activity is critical for mitigating menopausal symptoms, maintaining a healthy weight, and reducing the risk of chronic diseases.
• Creatine’s Role: Creatine can enhance performance during strength and endurance exercises, making workouts more effective and enjoyable.

How to Use Creatine for Menopausal Women

• Dosage: A typical dose is 3–5 grams per day. It’s best taken with a meal to optimise absorption.
• Safety: Creatine is widely studied and considered safe for most people, but consult a healthcare provider before starting any supplement, particularly if you have kidney issues or other health concerns.

So, if you're not already - start taking creatine! I like the brand Healf - click here for a link to the product I buy.

If you'd like more help with your perimenopause -do check out my Very Modern Menopause Coaching - where we look at every area of your life and make small tweaks to create a healthier and happier journey. 

I'm also holding a Menopause Retreat next year, a couple of hours south of London where we will come together, share stories and learn exactly how to support ourselves through menopause in the best way possible.