Benefits of creatine for women in the menopause and peri-menopause

The menopause and peri-menopause are periods of major hormonal change for women, marked by symptoms such as loss of muscle mass, reduced bone density, mood fluctuations and reduced cognitive function. At this crucial stage in a woman’s life, creatine is proving to be an unexpected yet powerful ally in supporting overall health. Known for its benefits for strength and physical performance, it also offers significant benefits for the mental and bone health of women at the menopause.

What is creatine and how does it work?

Creatine is a compound naturally produced in the body from amino acids, which are also found in foods such as red meat and seafood. It acts as an energy reserve in the muscles, increasing levels of phosphocreatine, an essential precursor for producing ATP (adenosine triphosphate), often referred to as the ‘energy currency’ of our cells.

By supporting the rapid production of ATP, creatine enables muscles to produce more energy during intense exercise, improving performance and reducing fatigue. These properties make creatine particularly useful for women in the menopause, as it compensates for the natural loss of strength and muscle mass due to ageing.

Why women in the menopause and peri-menopause need creatine

Women naturally have lower creatine reserves than men, and consume less creatine through the diet. The drop in oestrogen and testosterone levels during the menopause exacerbates these effects, increasing the risk of sarcopenia (loss of muscle mass), osteoporosis and cognitive decline. Creatine supplementation, in combination with muscle strengthening, can help mitigate these effects by supporting muscle growth, bone density and brain function.

The physical benefits of creatine during the menopause

Hormonal decline during the menopause leads to a reduction in muscle mass and strength. Studies have shown that creatine, in combination with a resistance training programme, can significantly increase muscle mass in menopausal women. By improving muscle protein synthesis and promoting recovery, creatine helps to counter the effects of sarcopenia.

In addition to its benefits for muscles, creatine also strengthens bones. Research indicates that creatine supplementation, coupled with regular exercise, helps to maintain and even increase bone mineral density. This improvement is crucial for women in the menopause, as it helps to reduce the risk of fractures and osteoporosis, particularly in the hips.

Creatine: Brain and mood benefits for menopausal women

Beyond physical health, creatine offers cognitive and emotional benefits. It helps stabilise energy levels in the brain, which improves memory and concentration and reduces mental fatigue. In post-menopausal women, who may be prone to symptoms of depression and emotional lability (mood swings), creatine helps to improve mood, promoting a better mental and emotional outlook.

• Improved cognitive function: creatine enables the brain to function better under stressful conditions (such as sleep deprivation), helping women to maintain mental clarity and memory.
• Mood support: research shows that creatine can reduce symptoms of depression, especially when combined with appropriate medical treatments. This benefit is crucial for women undergoing the menopausal transition, who are more likely to experience mood fluctuations.

How can I safely start taking creatine?

To get the most out of creatine, it’s essential to follow a few simple guidelines:

• Consult a health professional: Before adding creatine to your routine, discuss it with your doctor, especially if you have any underlying health problems.
• Choose high-quality creatine monohydrate: Look for products with no additives, often labelled “Créapure” to guarantee their purity ( Nutri&Co Creatine Monohydrate 300 gr 3 Months, NHCO Aminoscience Creatine RBx B-Alanine & HMB 120 Capsules, Eafit Pure Creatine Booster Energétique 90 Capsules… )
• Recommended dosage: In general, a daily dose of 5 grams is effective. It is recommended to take it before or after physical exercise to maximise its benefits.

Common myths about creatine for women

There are some persistent myths surrounding creatine, often associated with undesirable effects that have not been scientifically proven:

• Water retention: Although creatine may cause slight water retention in the muscles initially, this effect is temporary and can be minimised by increasing daily water intake.
• Anabolic steroids: Contrary to popular belief, creatine is not a steroid, but a natural and safe supplement, well studied for its effects on the body.
• Hair loss and weight gain: No scientific link has been established between creatine and these undesirable effects.
• Creatine for men only: Creatine is beneficial for women of all ages, particularly during the menopause, when it can provide important physical and mental support.

Source

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• Sales LP, Pinto AJ, Rodrigues SF, Alvarenga JC, Gonçalves N, Sampaio-Barros MM, Benatti FB, Gualano B, Rodrigues Pereira RM. Creatine Supplementation (3 g/d) and Bone Health in Older Women: A 2-Year, Randomized, Placebo-Controlled Trial. J Gerontol A Biol Sci Med Sci. 2020 Apr 17;75(5):931-938. doi: 10.1093/gerona/glz162. PMID: 31257405.
• Roschel H, Gualano B, Ostojic SM, Rawson ES. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586. doi: 10.3390/nu13020586. PMID: 33578876; PMCID: PMC7916590.
• Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485.
• Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62. doi: 10.1007/s00726-011-0855-9. Epub 2011 Mar 11. PMID: 21394604.
• Dunn J, Grider MH. Physiology, Adenosine Triphosphate. [Updated 2023 Feb 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK553175/