When you think of creatine, you probably picture a bodybuilder chugging down a protein shake in the gym. But let’s flip the script—because creatine is not just for bulking bros. For women, especially those of us navigating the rollercoaster of menopause and post-menopause, creatine is a game-changer.
Let’s break it down (with a little sass and science, of course).
What Is Creatine Anyway?
First, let’s clear up a common confusion: creatine is not creatine. Creatine is a natural amino acid found in your muscles, brain, and heart, playing a starring role in how your body generates energy. Creatine, on the other hand, is a waste product from muscle breakdown—different party, different vibe.
Creatine is like your body’s backup battery. When your primary energy source (ATP) is used up, creatine jumps in, regenerating that energy on the spot. This quick energy is especially critical for muscles, your brain, and even your gut.
Why Women Over 50 Should Care
Now here’s the kicker: women naturally have about 70-80% less creatine stored in their bodies compared to men. Add menopause into the mix—where strength, energy, and mental clarity often take a hit—and those depleted creatine stores really start to matter.
Here’s why adding creatine to your daily routine is an absolute must:
1. Build Strength and Preserve Muscle
Post-menopause, muscle mass takes a nosedive thanks to flatlining hormones. Strength training is non-negotiable, but creatine gives you the edge by improving your muscle’s energy efficiency. Translation? You’ll lift heavier, recover faster, and maintain muscle quality—all without “bulking up.”
2. Protect Your Bones
Creatine doesn’t just stop at muscles; it helps boost osteoblast activity—the cells responsible for building bone. This is a big deal as your risk of osteoporosis skyrockets after menopause.
3. Boost Brain Power
Menopause brain fog, anyone? Creatine fuels your brain cells, improving memory, focus, and mood. Studies show it can even help reduce depressive symptoms by supporting serotonin and dopamine production. Think of it as mental clarity in a scoop.
4. Combat Stress and Sleep Deprivation
Stress and sleepless nights hit harder post-menopause. Creatine helps your brain handle high-energy demands during times of stress and improves cognition even when you’re sleep-deprived. So, while a good night’s sleep is the goal, creatine has your back when life gets in the way.
5. Support Gut Health
Gut issues seem to creep up post-menopause, thanks to hormonal shifts and inflammation. Creatine helps regenerate the mucosal lining of your gut, keeping it resilient during stress or exercise. A healthy gut means less bloating, fewer tummy troubles, and a stronger immune system.
How to Use Creatine
The magic number for most women is 3-5 grams per day of creatine monohydrate. Whether you’re aiming to boost your workouts, protect your brain, or support overall health, this small dose packs a big punch.
If you’re gearing up for a heavy training block, you can “load” creatine by taking 0.3 grams per kilogram of body weight daily (around 20 grams total) for 7 days. After that, drop down to the maintenance dose of 5 grams.
What About Side Effects?
Good news: creatine is one of the most researched supplements out there, and it’s incredibly safe. Forget the myth about weight gain—any changes you might see are due to increased water retention in your muscles, not fat. Plus, with the right dosage, this is hardly noticeable.
Why This Matters for You
Ladies, creatine isn’t just a supplement—it’s a tool for thriving in post-menopause. It supports your strength, energy, mental clarity, and overall health, making it one of the easiest and most effective ways to feel like yourself again.
What is the best brand or Where can I buy it?
Creatine is the most studied supplement and most brands are clean. However, I do like the Creatine by Thorne, and is the one I use. Thorne is a well-known brand that is trusted by many and prides itself on quality. You can go to my Fullscript Dashboard and create an account if you haven’t done so already. Once you are logged in you can find the product under Favorites “Hydration & Recovery”. Just for being in my community, I want to thank you by passing along a 10% discount. 😁
