Why Women Closing in on Menopause Should Consider Creatine

Why Women Closing in on Menopause Should Consider Creatine 

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Introduction

Alright, so this is Part 2 of our deep dive into creatine. Last time, there was one BIG discovery for me that convinced me I had to write a part 2! As found out from the previous article, creatine isn't just for bodybuilders.

Actually, maybe the biggest benefactors from creatine are women who are approaching menopause—or already there.

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Hormones and Muscle Mass…Where Creatine Fits

We all know that hitting your 40s or 50s brings hormonal shifts—estrogen drops, energy levels dip, and maintaining muscle mass becomes tougher. When muscle mass decline, it's harder to take walks, to climb stairs, to prevent fall... and you here where we're going with this. You become more sedentiry just because you don't have muscle mass to move, and that makes you weaker and that evil spiral will shorten your life.

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Here's where creatine can shine:

1. Helping with Muscle Loss
2. As estrogen levels fall, many women experience a gradual loss of lean muscle. Creatine supplementation can support muscle strength and slow down the muscle-wasting process (Candow & Chilibeck, 2010). In other words, those workouts (even if they're just twice a week) become more effective at building and keeping muscle.
3. Bone Health? Possibly
4. Some emerging research suggests that creatine might positively impact bone density when combined with resistance training (Candow & Chilibeck, 2010). It's not a magic pill for osteoporosis, but every edge counts—especially when your hormones aren't doing you any favors.

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Energy and Recovery: Not Just for Gym Bros

We've talked about how creatine ramps up ATP (adenosine triphosphate) production, giving you extra oomph during high-intensity efforts (Kreider et al., 2017). But for women nearing menopause, it's not just about knocking out another rep at the gym—creatine may help you feel less drained by everyday tasks. Think of it as a little extra fuel in the tank when life demands more than you expect.

Recovery matters, too. With less estrogen, muscles often take longer to bounce back after exercise. Creatine supports muscle repair—making that next workout feel a bit less like summiting Everest (Rawson & Volek, 2003).

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Brain Fog Be Gone?

Let's face it: some days, you walk into a room and forget why you're there. Age-related brain fog is real, and hormonal changes don't make it better. But research suggests creatine may support cognitive function (McMorris et al., 2018). While it's not a one-way ticket to photographic memory, every bit helps, right?

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Weight Gain Concerns?

I know, I know—when someone mentions creatine, a lot of us think "water retention" or bloating. But before you dismiss it:

• Any initial water retention is usually mild and mostly in the muscles, which can actually make them look a bit fuller.
• Proper dosing (3–5 grams per day) tends to keep bloating to a minimum.

And hey, if creatine helps you build or maintain muscle, it could mean a higher resting metabolism—potentially offsetting those sneaky menopausal pounds.

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How Much and How Often?

The go-to advice still applies: 3–5 grams of creatine monohydrate daily. Sure, you can do a "loading phase" (like 20 grams per day for a week), but most people—especially those concerned about bloating—find that a steady daily dose works just fine.

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Quick Caveats

• Medical Conditions: If you have kidney issues or any health concerns, check with your doctor first.
• Hydration: Creatine can pull water into your muscles, so stay adequately hydrated.
• Pair with Exercise: The biggest benefits show up when creatine is combined with resistance or strength training.

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Final Thoughts

Menopause or perimenopause is a big life shift—hormonally, physically, and sometimes mentally. Creatine isn't a magic wand, but it's a well-researched, generally safe supplement that might help keep your muscle tone up, boost your energy, and sharpen your mind. Whether you're doing intense workouts or just trying to stay active, it could be the small edge that makes this transition a lot smoother.

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Disclaimer: I'm not a doctor, just someone who loves exploring the science. Always consult a healthcare professional before adding a new supplement to your routine.

If you're a woman closing in on menopause and you want a little extra in your gym bag—or just in everyday life—creatine might be well worth a look.

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References

• Candow DG & Chilibeck PD. (2010). Creatine Supplementation and Aging Muscles: Effects of Growth Factors and Resistance Training. Current Aging Science, 3(3), 185–193.
• Kreider RB, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
• Rawson ES & Volek JS. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822–831.

McMorris T, et al. (2018). Creatine supplementation and cognitive performance in elderly individuals. Psychopharmacology, 235(6), 1739–1750.