What is Creatine?
Not just for bodybuilders, this well studied compound is taking its place as a top longevity and menopause supplement.
Dr Gabrielle Lyon: “Muscle is the organ of longevity.”
Dr Peter Attia: “Exercise is by far the most potent longevity 'drug.'”
We hear you. Lift heavy if you want to live well and for a long time.
The narrative around the importance of building muscle as we age has reached a fevered pitch among leading physicians. However, increasing muscle mass and strength can be particularly challenging, especially for women over 40.
Enter creatine. This common supplement, long favored by bodybuilders and athletes, is now gaining popularity in menopause circles. Why? Because women experience muscle loss due to declining hormones, a process that accelerates rapidly after menopause.
Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female athletic performance, recommends creatine as the most important supplement for active women (and really for everyone), followed by vitamin D3. Known for its potential to combat muscle loss, fatigue, and even cognitive decline during this transitional phase, creatine can be a valuable tool.
What is Creatine?
A combination of three amino acids — arginine, glycine and methionine, creatine is a naturally occurring compound found in muscle cells. It plays a crucial role in energy production, particularly during high-intensity exercise or heavy lifting. The body produces it in the liver, kidneys and pancreas. It can also be obtained through dietary sources like red meat and seafood or as a supplement.
What is it good for?
Creatine is one of the most researched1 and effective supplements for enhancing athletic performance and muscle growth. It is found mostly in your muscles as well as in the brain. It has been shown to:
Support muscle mass gain
Increase muscle strength and power
Improve high-intensity exercise performance
Enhance muscle recovery after intense exercise
Improve brain function and cognitive performance
Support overall energy levels during physical activities
How does it work?
Creatine works by increasing the levels of phosphocreatine in your muscles. Phosphocreatine helps regenerate ATP (adenosine triphosphate), the primary energy carrier in your cells. During high-intensity exercise, ATP is rapidly broken down to produce energy, and having more phosphocreatine available means you can access more energy to lift heavier, increase reps or sustain a higher intensity.
In addition to increasing ATP, creatine activates satellite cells and increases anabolic hormones to build muscle strength and expedite tissue repair.
Worth taking?
Unlike other supplements promising miraculous transformations, creatine’s benefits are grounded in a substantial body of research. As women challenged by the impact of menopause, we should accept all the help we can get to improve strength and muscle gains.
Creatine powder is tasteless and inexpensive. Average doses are 3-5 grams per day, which can be taken with water or mixed into a post-workout shake. It's generally safe for most people unless you have have kidney issues or other medical conditions.
The most common side effect is a little bit of initial weight gain from increased water content in the muscles (intracellular water). It’s actually a good thing to have your muscles swell slightly with water, as it can stimulate cell growth.
Together we make about 1g of creatine in our liver, pancreas and kidneys but we use 2g per day. Considering that women have 70% fewer tissue stores of creatine than men and obtain less from our food (especially vegans and vegetarians) women should explore supplementation to reap these benefits.
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As an integrative nutrition health coach, I begin with diet and lifestyle modifications and find ways for my clients to get their nutrients from whole foods. However, supplementation can be an effective tool, when used correctly.
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All writing is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.
Thanks for this, Celia. Buying.