Welcome to my weekly Women’s Wellness Newsletter, which I send out every Saturday. This space is for women of all ages who want to live well, feel vibrant, and stay strong.
Each week, I’ll share simple, practical tips to help you manage your wellness and introduce habits you can apply immediately to feel better, energised, and empowered.
Should You be Taking Creatine?
What is Creatine?
Creatine is a naturally occurring compound found mainly in muscle cells. It plays a vital role in producing energy during high-intensity, short-duration activities like weight training or sprinting. While the body makes some creatine, it is also obtained from foods such as red meat and fish. Creatine monohydrate is the most widely studied and used supplement form.
Why Should Menopausal Women Consider Taking Creatine?
Historically, creatine has been popular among athletes and bodybuilders for its proven effects on strength and muscle mass. However, emerging research highlights several benefits for women, particularly during and after menopause:
- Muscle Preservation: Menopause accelerates muscle loss (sarcopenia) due to hormonal changes. Creatine can help maintain or improve muscle mass and strength, especially when combined with resistance training.
- Bone Health: Some studies suggest creatine supplementation, in conjunction with resistance training, may positively influence bone density—crucial as osteoporosis risk increases after menopause.
- Brain Health: There’s growing evidence that creatine supports cognitive function. It may help counteract menopause-related cognitive decline, such as memory and processing speed.
- Energy and Fatigue: Many menopausal women experience fatigue. Creatine can improve energy production in muscles, potentially reducing feelings of tiredness and increasing exercise performance.
- Mood: Preliminary research links creatine with improvements in mood and symptoms of depression, which some women experience during menopause.
What Does the Latest Research Say?
- A 2022 review published in Nutrients found that creatine supplementation can be particularly beneficial for postmenopausal women, supporting muscle strength, lean mass, and possibly bone health, especially when paired with resistance training.
- Research in Menopause journal (2023) also suggests creatine may have neuroprotective effects, supporting cognitive function during the menopause transition.
- The International Society of Sports Nutrition’s 2022 position stand confirms creatine is safe, well-tolerated, and effective for women of all ages, with no evidence of harm when used appropriately.
How Should It Be Taken?
The standard dose is 3–5 grams per day. There’s no need to ‘load’ creatine (take large doses at first). Consistency is more important. It can be mixed with water or added to smoothies, and it’s tasteless.
Is Creatine Safe?
Creatine is one of the most researched sports supplements and is considered safe for long-term use in healthy adults, including menopausal women. Drinking plenty of water is advisable, and those with pre-existing kidney conditions should consult a doctor first.
Summary
- Creatine isn’t just for bodybuilders—menopausal women can benefit from increased muscle strength, better bone health, improved energy, and possibly sharper cognition and mood.
- Latest research strongly supports creatine supplementation for women in midlife, especially alongside strength training.
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Do you take Creatine?
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Have a fabulous weekend,
Rachel x
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