Fit Focus: Creatine can help women in menopause
Creatine can be a beneficial supplement for women going through menopause, helping with muscle maintenance, exercise performance, and overall health
WHILE creatine had been a bit of a taboo supplement for a long while it has slowly started to turn a corner.
Not all creatine is the same, which is no different to anything else you buy. If you buy the correct one with good quality ingredients then it can have many health benefits.
One group of people it can have a really positive impact on is women during and after menopause, a lot of this is due to its effects on muscle mass, strength and overall metabolic health.
During menopause women experience a decrease in oestrogen levels, this can lead to a loss of muscle, increased fat accumulation and a decrease in metabolism.
Creatine can help in all these areas, and while some of the studies are only new it does not take away from the positives that it can offer.
Here's how creatine can help:
As oestrogen levels drop during menopause, women may experience sarcopenia or the loss of muscle mass. Creatine supplementation can help preserve and even increase muscle mass by promoting muscle protein synthesis and reducing muscle breakdown.
Creatine has been shown to improve strength, power, and overall exercise performance. This can be particularly helpful for menopausal women, as it can help combat the decrease in physical performance associated with ageing.
This is a major source of concern for a lot of women as they age and the older they get and more brittle the bones become the more dangerous it is for long term health and longevity. Even though research is still ongoing in this area, there is some evidence suggesting that creatine may have a positive effect on bone health. It could potentially help to prevent bone loss, which is common during menopause due to lower estrogen levels.
Creatine may also support metabolic function, potentially helping to improve insulin sensitivity and reduce the risk of metabolic syndrome, which can become a concern during menopause.
Many women report fatigue during menopause, and creatine can help improve overall energy levels, particularly during physical activity. It enhances the body's ability to produce ATP (adenosine triphosphate), the primary energy carrier in cells.
Some studies suggest that creatine may support brain health, potentially alleviating mood swings, depression, or cognitive decline, which can occur during menopause.
So just to recap, creatine can be a beneficial supplement for women going through menopause, helping with muscle maintenance, exercise performance, and overall health. However, you have to remember that like everything else you buy not all things are created equally so it is always good to seek advice from someone with knowledge in the area before buying any supplement and it's always a good idea to consult with a healthcare provider before starting any new supplement regime. Personally, my preferred brand of creatine is Kinetica.
