WHY CREATINE MATTERS DURNG MENOPAUSE

Why Creatine Matters During Menopause

What is Creatine?

Creatine is a naturally occurring compound made from amino acids and stored primarily in the muscles. Although the body produces creatine on its own, additional support from creatine supplements can help maintain optimal levels particularly for women looking to enhance energy, muscle tone and overall wellbeing. Small amounts are found in meat and fish but supplementation can provide a more effective dose.

Why Creatine Matters During Menopause

Creatine isn’t just for athletes and gym bunnies - it’s an evidence-backed supplement for both women and men particularly during menopause.

Menopause brings significant hormonal changes, particularly the decline in oestrogen, which can lead to a reduction in muscle mass, slower metabolism and decreased bone strength. These shifts often contribute to fatigue and weight gain.

Creatine supplementation during menopause may help by:

• Supporting the preservation of lean muscle

• Enhancing bone density and strength

• Improving energy levels and endurance

• Supporting cognitive health and mood

  
  

Emerging research shows that creatine can help offset muscle loss, support bone health and improve cognitive function.

Health Benefits of Creatine

Once viewed mainly as a “gym supplement”, creatine is now widely recognised for it's broader health benefits, especially for women in midlife. Research consistently highlights its positive effects on both physical and cognitive wellbeing.

Key benefits include:

• Increased strength and endurance: Helps build and maintain lean muscle mass

• Better recovery: Reduces muscle soreness and fatigue after workouts or daily activities

• Enhanced brain health: Supports focus and memory

• Stronger bones and joints: Contributes to bone density and may help reduce the risk of age-related bone loss

• Healthier metabolism: More muscle mass supports a faster metabolism and improved body composition

When and How to Take Creatine

The most effective and well-researched form is creatine monohydrate. A daily dose of 3–5 grams is recommended.

For best results:

• Take it with food or after exercise to support absorption

• Stay well hydrated, as creatine helps muscles retain water for improved performance and recovery

If you are concerned about your health, then book a FREE 15-minute Discovery Call with me and discover how we can help improve your quality of life.  Remember, your health is your greatest asset.

If you would like to know more about supplements or have a health concern and would benefit from a nutritional consultation then please do get in touch.

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Always speak with a nutritionist or healthcare professional before adding creatine to your routine to ensure it suits your health needs and lifestyle.

If you would like to know more about supplements or have a health concern and would benefit from a nutritional consultation then please do get in touch.Always speak with a nutritionist or healthcare professional before adding creatine to your routine to ensure it suits your health needs and lifestyle.