Women going through menopause typically take everything from HRT to magnesium to omega-3 supplements to manage their symptoms.
But they may be missing a trick.
A favorite muscle-building supplement among gym buddies, creatine may be the secret to overcoming menopause’s most dramatic symptoms, including loss of muscle mass that increases the risk of falls and fractures.
This compound found in our muscles is consumed by fitness enthusiasts before and after intense exercise because of its ability to boost training, build muscle, and even improve brain function.
“Studies show that combining creatine supplementation with resistance training may be particularly beneficial for postmenopausal women,” says Physician, Sports and Registered Dietitian at Healthspan and author of Unprocess Your Life. Rob Hobson said.
Creatine supplementation is often used to increase muscle mass because it can draw more water into muscle cells and promote muscle growth.
“There are also numerous studies showing how creatine supplementation improves strength, power, and high-intensity exercise performance.”
Older women, in particular, can benefit from taking creatine because they are at increased risk of muscle loss (sarcopenia), which can lead to bone loss (osteoporosis).
“Resistance training is an important treatment for sarcopenia, and evidence suggests that adding creatine supplements can further enhance the muscle-building effects of this training and reduce the effects of sarcopenia,” Hobson says.
Here, Hobson reveals what all women, especially those in middle age and beyond, need to know about creatine.
Easier to perform daily tasks
Creatine can help improve performance in functional tasks such as standing up from a chair or doing arm curls.
Hobson suggests starting with powders such as: Healthspan’s Elite All Black Creatine Monohydrate£43.99 for 500g (5g x 100 servings).
The key, Hobson says, is to combine it with weightlifting and strength training.
In 2019 studya 12-week program of creatine supplementation alongside resistance training significantly increased muscle mass and strength.
“I think the most likely reason for daily creatine use is for sports performance or to maintain muscle mass in postmenopausal women alongside strength training,” says Rob, a sports and registered dietitian. Hobson says.
“All scientific evidence shows that the optimal intake is between 3 and 5 grams per day.
“Some people choose to do a creatine initial load, usually 20g daily for 5 days, then just 5g daily, but this is usually more rapid over a shorter period of time. For those trying to get results, for example, it is recommended to take less than 1 dose in 30 days.
“The use of creatine has been shown to be safe for up to five years of use.”
Slows down the rate of bone loss
Postmenopausal women who took daily creatine while participating in a one-year resistance training program lost bone mineral density in their hips at a slower rate than women who did not take creatine. researcher at the University of Nottingham.
This compound helps bone growth by promoting the activity of bone-forming cells called osteoblasts, while also stopping cells involved in bone resorption.
Creatine also increases creatine phosphorous stores in muscles, increasing energy production during high-intensity activity.
This strengthens the muscles, exerts greater force on the bones during physical activity, stimulates bone formation, and improves bone density.
This muscle-bone interaction is critical to maintaining bone health, especially in postmenopausal women who are at increased risk of sarcopenia and osteoporosis.
Helping Women Overcome Depression
In general, women experience depression at approximately twice the rate of men during their reproductive years, and this rate increases around adolescence.
However, research suggests that creatine may be helpful.
in America in 2016 researcher Adolescent girls who did not respond well to standard depression treatments found that taking creatine daily reduced their symptoms of depression.
Depression is associated with problems with brain energy production and mitochondrial function, and creatine supplementation has been shown to increase brain energy stores, especially in women.
Make women stronger and faster
If you’re looking to improve strength and speed, adding a scoop of creatine to your smoothie could give you an edge, Hobson says.
According to an Australian study, elite female soccer players around the age of 22 improved their sprinting and agility after taking 20g of creatine for six days. study In 2002.
When a female university student around the age of 20 took creatine (0.5 g per 1 kg of body weight) for 5 days, her thigh muscles became stronger. study found.
In another US study, women aged 21 to 33 also saw improved upper body strength after taking a loading dose of creatine for seven days. study.
Reduces inflammation that causes heart disease
Some studies suggest that creatine supplementation can reduce oxidative stress, which is closely linked to inflammation, a chronic health problem associated with problems such as heart disease and arthritis.
Hobson says creatine may indirectly contribute to lower inflammation levels by fighting oxidative damage.
the study, Contains animal testing and limited human testinghas shown that creatine may have anti-inflammatory effects by affecting the activity of cytokines, which are proteins involved in the body’s immune and inflammatory responses, and reducing the expression of molecules associated with inflammation. Masu.
