Imagine a world where you could harness the power to combat menopause's most unwelcome guests: muscle loss and bone density decline.
As we age and hormones fluctuate, our bodies face a natural decline in muscle mass and bone density, making us more susceptible to fractures, falls, and overall decreased mobility. But what if there was a way to counteract this decline, to strengthen our muscles and bones from the inside out? That's where creatine comes into play.
While it's often associated with athletes and fitness buffs, this powerhouse supplement is beginning to emerge as a potential ally for menopausal women in the fight against muscle and bone health decline. Intrigued? So was I.
Join me on this blog as we delve into the fascinating world of creatine and its potential benefits for muscle and bone health in menopausal women. We'll explore the science behind creatine, debunk common myths, and discuss practical ways to incorporate this supplement into your daily routine.
Creatine, often associated with muscle-building, plays a vital role in enhancing both bone and muscle strength. This nitrogen-containing compound, found naturally in our bodies (produced in the liver and kidneys) (1) and in foods like meat and seafood (2), is crucial for energy production in cells, including bone cells and muscle contractions (3). We need about 1–3 grams per day (g.d-1) of creatine to maintain normal creatine levels (4).
For women facing muscle and bone mass loss due to menopause-related estrogen decline (5,6), creatine emerges as a promising solution. Creatine supplementation, especially when coupled with resistance training (7), offers a promising strategy to mitigate these effects. Studies indicate that a regimen of high-dosage creatine intake (0.3 grams for every kilogram that you weigh everyday i.e. if you weigh 70 kg you would take 21 grams of creatine per day) over a minimum of seven days yields significant gains in lean mass (8,9), strength, and functional performance in menopausal women (10-12). Additionally, creatine's antioxidant properties mitigate inflammation and oxidative stress (13), crucial factors in preserving muscle integrity and function during this transitional phase.
Aging often brings elevated inflammation and oxidative stress, detrimental to muscle health (14, 15). Creatine acts as an antioxidant, protecting against mitochondrial damage caused by oxidation, thus potentially reducing inflammation and muscle damage (16,17). In a study involving resistance and high-intensity interval training, creatine supplementation reduced markers of inflammation, showcasing its anti-inflammatory properties (18).
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Beyond its muscle-enhancing benefits, creatine demonstrates remarkable potential for fortifying bone strength and density in menopausal women. Research highlights its role in improving bone mineral density (BMD) and enhancing geometric bone properties (e.g. cross-sectional area), offering protective effects against fractures (19-24). By stimulating osteoblast activity and curbing bone resorption, creatine fosters a conducive environment for bone remodelling and regeneration, essential for maintaining skeletal integrity and resilience (25-28).
Contrary to common misconceptions, creatine is deemed safe for aging adults (29).
There is the potential for weight gain about 1-2kg caused by fluid retention rather than fat gain.
When you stop using creatine supplementation, muscle creatine levels and weight will return to baseline over 4-6 weeks.
Some people will find that they suffer from mild gut upset but this should only be temporary and can be attenuated with a split dose i.e. do not take all your creatine in one go instead spread it over the day, longer loading protocol and avoidance of high fibre foods with ingestion.
As creatine is found in the meat and fish components in our diets those with low intakes e.g. vegetarians they have the largest potential for greater benefit.
All supplements have a doping risk of some kind. Some supplements are riskier than others. Athletes should only use batch-tested supplements.
There are two dosing protocols which seem to produce similar results.
1) A loading phase of ~20 g per day split into 4 doses for 5 days. Followed by a maintenance phase of 3-5 g per day. When practicing a loading phase, creatine remains elevated for about 30 days following completion of supplementation.
2) A daily dose of 5 g is also equally effective for increasing muscle creatine stores, however this approach requires more time (~3–4 weeks) compared to a traditional loading approach (5 days) (30).
Individual response to creatine varies (31). Other dietary intakes could influence skeletal muscle creatine uptake such as insulin availability (32,33). Consuming creatine with carbohydrate (~50 g) and protein (~50 g) (34), may increase total muscle creatine concentrations compared to creatine supplementation alone (35). However, given that menopause is associated with unwanted weight gain, the additional calories to enhance ingestion, particularly during a loading phase, may not be warranted. Instead it may be pertinent to ingest creatine with a usual meal or add it to a protein shake due to the insulin properties of amino acids.
In the journey through menopause, where preserving bone density and muscle mass is paramount, creatine emerges as a beacon of hope and empowerment. By leveraging its multifaceted benefits—from enhancing muscle strength to fortifying bone health—menopausal women can embark on a path of resilience, vitality, and well-being. With creatine as a steadfast companion, women can embrace this transformative phase with confidence, vitality, and unwavering strength.
This information is for educational purposes only. You should contact your healthcare professional before you make any dietary changes or use any supplements. Supplements may also be contaminated and care should be taken when using them.
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