Creatine Power: Boosting Brain, Mood, Bones, & Muscle

When you hear 'creatine,' you might picture elite athletes pushing for peak performance. But this powerhouse supplement offers so much more, especially during perimenopause and menopause.

Emerging research highlights its incredible potential of creatine monohydrate not just for building muscle and bone strength, but also for sharpening our minds and boosting our mood.

Let's dive into why creatine might be worth considering for your wellness routine.

What Exactly is Creatine?

Creatine is an amino acid compound naturally produced by our bodies (in the liver, kidneys, and pancreas) and also found in foods like red meat and seafood. Think of it as a vital energy reserve for your cells.

It works by increasing phosphocreatine stores in your muscles. This helps your body generate more ATP (adenosine triphosphate), the primary 'energy currency' our cells use for short bursts of power and function. This is why athletes often use it for performance and recovery, but the benefits extend far beyond the gym.

Creatine & Perimenpoause Menopause: A Powerful Ally

As we age, and particularly during the pre-menopausal and post-menopausal periods, hormonal shifts (like fluctuating and declining oestrogen) can lead to challenges:

• Cognitive Changes: Many experience "brain fog," memory issues, or difficulty concentrating.

• Mood Fluctuations: Mood swings can become increasingly common.

• Muscle Loss (Sarcopenia): It becomes harder to maintain muscle mass and strength.

• Bone Density Decline: Risk of osteopenia and osteoporosis increases.

  
  

Excitingly, research shows creatine can help address several of these concerns, especially when combined with resistance training.

Incredible Benefits of Creatine Monohydrate

1. A Boost for Your Brain: Feeling that mid-afternoon slump or frustrating brain fog?

Creatine isn't just fuel for muscles; our brains rely on it too! Research suggests creatine supplementation may:

• Enhance Cognitive Processing: Help you think more clearly and quickly.

• Improve Memory: Boost short-term memory, working memory (like recalling sequences), and recognition, especially beneficial when you're tired or sleep deprived.

• Combat Mental Fatigue: Keep you feeling mentally sharper for longer.

• Support Age-Related Cognitive Health: Help maintain mental sharpness as we get older.

2. A Mood Enhancer: Interestingly, studies suggest women tend to have naturally lower creatine levels in certain brain regions compared to men. New research indicates that creatine supplementation might help:

• Support a More Positive Outlook: Potentially contribute to better mood regulation.

• Depression: reduces depressive symptoms by improving brain energy metabolism and protecting brain cells from damage.

3. Stronger Muscles & Bones: Perimenopause and menopause often accelerates the loss of muscle and bone mass. Studies consistently show that combining creatine supplementation (around 3-5g daily) with regular resistance training can significantly combat this. It helps:

• Increase Muscle Mass & Strength: Fight back against muscle wastage.

• Improve Bone Health: Slow down bone mineral density loss and potentially increase bone strength, making bones more resilient.

Thinking of Trying Creatine? Here’s How:

If you're considering adding creatine to your routine, here's a simple guide:

1. Choose Wisely: Look for creatine monohydrate. It's the most researched, effective, and generally affordable form. Opt for reputable brands that prioritise purity and minimise additives and artificial sweeteners.

2. Keep it Consistent: A standard, effective dose is 3-5 grams of creatine monohydrate per day. Take it daily, even on days you don't exercise, for the best results.

3. Mix it Right: Creatine monohydrate powder dissolves best in water or other beverages. Mix your daily dose thoroughly with at least 240ml of water.

4. Stay Hydrated: Creatine works partly by drawing water into muscle cells (which is good!). Make sure you drink plenty of water throughout the day to support this process and stay well hydrated overall.

5. Timing Isn't Critical (But Post-Workout is Fine): While some take it before or after workouts, the most important factor is consistent daily intake. Taking it around your workout time is convenient but not essential for it to work.

   
   

The Takeaway

Creatine is a well-researched supplement with a strong safety profile when used correctly. It offers compelling potential benefits far beyond athletic performance, particularly for supporting muscle strength, bone health, cognitive function, and mood, especially during life stages like peri and menopause.

When combined with regular exercise (especially resistance training) and a balanced, healthy eating pattern, creatine can be a valuable addition to your wellness strategy.