If you've been on any social media or news outlet, chances are you've seen some information about creatine and its benefits targeting the potential benefits for older adults and specifically women over 40. We wanted to bring in an expert to help guide our clients and educate everyone if using creatine may be something that they should consider. Of course, be sure to check with your doctor before making any changes to be safe!
Emily Copeland, MPH, RDN, owner of Activ Energy Nutrition, was kind enough to chime in and give us her take on the topic! Read below for more information....
Can creatine help with my perimenopause/menopause symptoms?
Yes! Creatine is found in all animal proteins from fish to beef, but getting enough can be difficult when balancing competing midlife goals to prioritize plant-based diets and maintain a healthy weight. Supplementing can help mitigate perimenopause/menopause symptoms like brain fog, declines in muscle mass, and bloating with irregular periods by keeping water in place within your muscle cells. It can also reduce reliance on caffeine, because it's energy (ATP) producing, which can promote better daily energy and better sleep.
Creatine in a Nutshell
- What is it? Creatine is a naturally occurring nutrient in animal protein (aka muscle and brain cells.) Levels in cells naturally decline after age 40.
- How does it work? Creatine supports ATP (energy) production & an anabolic (building) environment in muscle and brain cells,
- Does supplementation with creatine work? Used since the 1920’s, an overwhelming body of research supports the safety and efficacy of creatine supplementation for improved muscular strength & endurance, cognitive processing & memory (Frontiers in Nutrition 2024.) New research shows higher levels of creatine in the brain can also improve cognitive declines associated with natural aging including perimenopause/menopause. (Frontiers in Public Health 2023.)
- What kind should I take? Creatine Monohydrate – supported by 99% of all existing research. Look for 3rd party-verified brands with an NSF for Sport or USP label.
- How much should I take?
Generalized Dosing Recommendations (See a dietitian for personalized dose & timing.)
- Loading Dose = 15-20g/day for 5-7 days (3 to 4 scoops/day of 5 grams each)
- Maintenance Dose = 5g/day*
*After about 4 weeks, depletion of creatine levels takes about 4 more weeks. So if you miss a day, just resume your maintenance dose.
- How to take it? Fully dissolved it in warm liquid or food. Absorption is also increased when combined with carbohydrates. Try a scoop in tea, coffee, your morning oats, yogurt, or a smoothie.
More questions about creatine, other supplements, or healthy aging through better nutrition?
Ask Emily at info@activenergynutrition or book a free consultation.
Check out the website at www.activenergynutrition.com!
