Creatine and Menopause - the unsung hero of aging well

I've been doing some research on creatine, and we may all be missing a trick here. While everyone is raving about the latest longevity supplements with fancy names and eye-watering prices, there's this humble powder that's been quietly doing the heavy lifting in the sports nutrition aisle all along.

Creatine isn't new - it has been popular among bodybuilders for decades. But here's the thing: it's not just for people who grunt while lifting heavy weights. Your body naturally makes about a gram of it each day, storing most in your muscles and a little in your brain for quick energy, like when sprinting for the bus or trying to recall where you left your reading glasses.
The plot thickens when you hit 30. Not only does your natural creatine production start declining (because, apparently, everything goes downhill after 30), but women also begin with 70-80% lower stores than men. It's like we're already playing catch-up before the game's even begun.

Here's where it gets interesting for those of us going through menopause. Research shows that creatine supplements increase muscle mass and strength when paired with a strength training programme, even for people who start fitness routines between the ages of 57 and 70.

Considering that we lose 3-8% of muscle mass per decade after 30 (and this loss accelerates post-menopause), this isn't just vanity - it's about maintaining the strength to open jars and climb stairs without difficulty. But wait, there's more. During the menopause transition, women may lose up to 20% of their bone mass, even if they're doing everything right.

Creatine, when combined with strength training, supports bone health. It's like having a backup plan for your skeleton. And here's the part that made me sit up and pay attention: Researchers of a 2023 study found that creatine supplements significantly improved memory performance in healthy adults, with the most significant benefits observed in those between the ages of 66 and 76.

Your brain uses creatine for complex cognitive tasks, such as remembering why you entered a room or recalling that family recipe without having to call your mother for the third time.
The recommended dose is 5 grams daily, consistently, not just on gym days. It's one of those supplements where the research is solid, the benefits are clear, and the downside is minimal.

Sometimes, the simplest solutions are right under our noses.

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