Boost Muscle, Mood, and Sleep
- creatine is a naturally occurring compound found in muscle cells.
- Women may experience greater benefits from creatine supplementation than men due to inherent physiological differences.
- "During perimenopause, women experience hormonal shifts that can impact energy levels, bone health, and muscle mass," explains Bonnie Jortberg, PhD, RDN, an associate professor of family medicine at...
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Creatine for Women: Benefits During Perimenopause and Beyond
Table of Contents
What is Creatine and Why is it Gaining Attention?
creatine is a naturally occurring compound found in muscle cells. It plays a crucial role in energy production during high-intensity exercise. However, research is expanding to explore its potential benefits beyond athletic performance, including cognitive function, bone health, and managing age-related declines. It is now being actively investigated for a wide range of uses, including cognition and brain health, age-related declines in skeletal muscle and bone mineral density, skin aging, neurodegenerative diseases, diabetes, osteoarthritis, and fibromyalgia.[4, 5] A growing body of evidence suggests particular relevance for women, especially during perimenopause and menopause.
Why Women May Benefit from Creatine Supplementation
Women may experience greater benefits from creatine supplementation than men due to inherent physiological differences. Research indicates that women typically have 70-80% less naturally occurring creatine in their bodies compared to men, and their dietary intake is also considerably lower.[2] This difference is linked to hormonal fluctuations.
“During perimenopause, women experience hormonal shifts that can impact energy levels, bone health, and muscle mass,” explains Bonnie Jortberg, PhD, RDN, an associate professor of family medicine at the University of Colorado School of Medicine. “Taking a creatine supplement may help to mitigate some of these symptoms and physiological changes.”
Estrogen and progesterone levels directly influence creatine levels. Creatine levels are at their lowest when estrogen is at its lowest, such as during the follicular phase of the menstrual cycle, amenorrhea, and pregnancy. Postmenopausal women also experience the lowest creatine levels.[2]
“Declining and loss of estrogen and progesterone can reduce creatine levels – which can increase the risk for muscle and bone loss – and mood changes,” says Mindy Goldman, MD.
How hormonal Changes Impact Creatine Levels
| Hormonal Stage | Estrogen Levels | Creatine Levels | Potential Impact |
|---|---|---|---|
| Follicular Phase | Low | Low | Increased risk of muscle fatigue, reduced cognitive function. |
| Perimenopause/Menopause | Declining/Low | Low | Increased risk of muscle loss (sarcopenia), bone density loss (osteoporosis), mood changes. |
| Pregnancy | Variable | Low | Increased physiological demands, potential creatine depletion. |
Potential benefits of Creatine for Women
- Muscle Mass & Strength: Creatine can help preserve and build muscle mass, which naturally declines with age and is accelerated during menopause.
- Bone health: Studies suggest creatine may improve bone mineral density, reducing the risk of osteoporosis.
- Cognitive Function: Creatine plays a role in brain energy metabolism and may enhance cognitive performance.
- Energy Levels: By supporting energy production, creatine can combat fatigue ofen experienced during perimenopause.
- Mood Regulation: Some research indicates a potential link between creatine and improved mood.