Do you have to take creatine for menopause signs? Let’s discuss it.
Creatine is the brand new huge factor, particularly for ladies in menopause. Touted as a miracle for all the things from mind fog to bone well being, creatine is displaying up extra continuously in dietary supplements marketed towards girls over 40. However does creatine truly 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 serious concern throughout menopause. As estrogen ranges drop, bone mineral density (BMD) declines, rising the danger 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 may assist with bone well being by enhancing muscle energy, thereby enhancing mechanical loading on the bones. Nevertheless, the scientific proof doesn’t help 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 forestall bone loss or osteoporosis.
In comparison with vitamins with well-documented results on bone well being — comparable to calcium, vitamin D, and magnesium — creatine lacks a robust physiological mechanism or scientific proof for enhancing BMD in menopausal girls.
In abstract, whereas creatine might contribute not directly to musculoskeletal operate, it doesn’t improve bone density and mustn’t substitute confirmed osteoporosis prevention methods.
Declare #2: Creatine Helps with Cognition
Verdict: In all probability 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 position in mobile vitality manufacturing, together with in mind cells. The speculation is that declining endogenous creatine ranges with age may 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 situations will not be consultant of the overall menopause inhabitants.
There may be additionally restricted proof on creatine’s position in enhancing temper or melancholy. A 2024 pilot research (PMID: 39488067) discovered that creatine may improve the effectiveness of cognitive behavioral remedy (CBT) in folks with melancholy. Nevertheless, extra strong trials are wanted to verify this potential profit.
Different analysis has examined creatine’s results in neurodegenerative illnesses, however findings are preliminary and never straight relevant to the common girl experiencing menopause.
In conclusion, creatine will not be a confirmed answer 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 vital well-documented results of creatine is its potential 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 price, and general high quality of life.
A number of meta-analyses help 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 brief bursts of high-intensity train. This results in higher coaching efficiency, higher workload capability, and sooner restoration.
Though creatine doesn’t straight construct muscle with out coaching, it does assist improve the advantages of weightlifting, making it a superb complement for bodily energetic menopausal girls.
Is Creatine Secure for Menopausal Girls?
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 Vitamin (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 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.
Girls with kidney illness or different continual situations 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 case 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 think about it in case you’re doing resistance coaching and desire a secure, efficient manner to enhance energy and restoration.
On this context, creatine is a instrument to reinforce efficiency, not a magic tablet. However for energetic girls 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
In case you determine to attempt creatine, right here’s tips on how to use it safely and successfully:
- Dosage: 3–5 grams per day of creatine monohydrate (probably the most researched kind)
- Loading: Not essential. Simply begin with the day by day dose.
- Timing: Anytime of day is okay, although some proof suggests post-workout might supply slight advantages.
- Hydration: Keep nicely hydrated, as creatine attracts water into muscle cells.
- Consistency: Take it day by day to keep up muscle saturation, even on relaxation days.
Remaining Ideas on Creatine for Menopause
Creatine will not be a miracle treatment for menopause signs, nevertheless it could be a invaluable instrument for ladies targeted on energy, mobility, and general well being.
Right 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 energy and efficiency, particularly with resistance coaching.
- It’s secure and well-tolerated in most wholesome people.
In case 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 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 research. 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 old: A important evaluation. PMID: 40292479
- Kreider RB, et al. (2021). Worldwide Society of Sports activities Vitamin place stand: Security and efficacy of creatine supplementation in train, sport, and drugs. PMID: 33800439
