Creatine is a compound made in the body, stored in the muscles and used as an energy source. While we get a small amount from red meat and fish, supplementation can significantly increase our stores.
This amino acid is well known for enhancing exercise performance and recovery, which are both key features of supplementation, however further research has shown creatine can support women throughout all stages of life.
Creatine enhances brain energy metabolism, which leads to positive cognitive outcomes – particularly in memory, information processing speed, and promoting longer sleep cycles. Low creatine levels in the brain have been associated with greater likelihood of low mood, suggesting the potential of improving mood.
In menstruating years, creatine supplementation is especially beneficial in the luteal phase. With studies suggesting a reduction in fatigue, with potential to counteract the performance decrements we experience during the lead up to menstruation.
Creatine is understood to aid in energy production for increased demands for both growing foetus and mother during pregnancy by supporting placenta and uterine tissue.
During perimenopause and menopause we often see a loss of muscle mass and strength due to changes in hormones, creatine alongside resistance training may help mitigate this. Creatine can also positively impact bone mineral density when paired with resistance training for both prevention and in post-menopausal women.
Is creatine worth the hype? In our opinion, yes.
3-5g of daily creatine supplementation is recommended for a maintenance dose. We have a number of high quality brands in store, chat to one of our practitioners for recommendations.
https://doi.org/10.1080/15502783.2025.2502094
