How secret to tackling menopause may be muscle-building supplement loved by gym bros

Women going through menopause are usually armed with everything from HRT to magnesium and omega-3 supplements to tackle their symptoms.

But maybe they’re missing a trick.

Creatine – gymbros’ favorite muscle-building supplement – ​​could be the secret to beating some of the most dramatic results of menopause, including muscle loss, which increases the risk of falls and fractures.

This compound found in our muscles is taken by fitness fanatics before and after intense exercise, thanks to its ability to fuel workouts, build muscle and even improve brain function.

“Research has shown that creatine supplementation, when combined with strength training, can be particularly beneficial for postmenopausal women,” says Rob Hobson, exercise and registered nutritionist at Healthspan and author of Unprocess Your Life.

‘Creatine supplementation is often used to increase muscle mass as it can draw more water into muscle cells and promote muscle growth.

“There are also many studies showing how creatine supplementation can improve strength, power, and high-intensity exercise performance.”

Older women in particular may benefit from taking creatine due to the increased risk of muscle loss (sarcopenia), which can then lead to bone loss (osteoporosis).

‘Resistance training is an important treatment for sarcopenia, and there is evidence that adding creatine supplements can further enhance the muscle-building effects of this training, potentially reducing the impact of sarcopenia,’ says Hobson.

Here, Mr Hobson reveals what all women need to know about creatine – especially those in middle age and beyond…

Makes performing daily tasks easier

Creatine can help improve performance on functional tasks such as getting up from a chair or arm curls.

Mr. Hobson suggests starting with a powder such as Healthspan’s Elite All Blacks Creatine Monohydrate£43.99 for 500g (100 5g portions).

The key is to combine it with weight lifting or strength training, Mr Hobson said.

In one 2019 studya 12-week program of creatine supplementation in addition to resistance training led to significant increases in muscle mass and strength.

‘I think the most likely reason for daily use of creatine would be for exercise or the maintenance of muscle mass in post-menopausal women, in addition to strength training,’ says sports and registered nutritionist Rob Hobson.

‘All the scientific evidence shows that the best dose is three to five grams per day.

‘Some people choose to use an initial dose of creatine to start with, normally 20 grams per day for five days, before taking just 5 grams per day, but this is normally recommended for people trying to achieve faster results in a shorter time, for example less than 5 grams per day. 30 days.

‘The use of creatine has been shown to be safe for a period of up to five years.’

Slows the rate of bone loss

Postmenopausal women who took a daily dose of creatine while following a resistance training program for a year experienced a slower rate of bone mineral loss in the hip compared to those who did not take creatine, according to research. researchers at the University of Nottingham.

The compound helps bones grow by promoting the activity of bone-forming cells called osteoblasts, while also stopping the cells involved in bone reabsorption.

Creatine also increases phosphocreatine stores in the muscles, which improves energy production during high-intensity activities.

This leads to stronger muscles that then exert greater forces on the bones during physical activity, which can stimulate bone formation and improve bone density.

This muscle-bone interaction is crucial for maintaining bone health, especially in postmenopausal women who are at higher risk for sarcopenia and osteoporosis.

Helps women overcome depression

Women generally experience about twice as much depression as men during their reproductive years, and this increases around puberty.

But research suggests creatine could help.

In 2016, USA researchers found that adolescent girls who did not respond well to standard depression treatments showed fewer depression symptoms when they took a daily dose of creatine.

Depression has been linked to problems with brain energy production and mitochondrial function, and creatine supplementation has been shown to increase energy stores in the brain, especially in women.

Makes women stronger and faster

If you want to increase your strength and speed, adding a scoop of creatine to your smoothie can give you an edge, says Mr Hobson.

Top female football players improved their sprinting and agility around the age of 22 after taking 20 grams of creatine for six days, according to an Australian study in 2002.

While women around twenty years old who took creatine (0.5 g per kilogram of their weight) for five days experienced stronger thigh muscles, an American study study found it.

Women aged 21 to 33 in another US state also saw their upper body become stronger after taking a loading dose of creatine for seven days. study.

Reduces heart disease causing inflammation

Some research suggests that creatine supplementation can reduce oxidative stress, which is closely linked to inflammation, a chronic health problem linked to things like heart disease and arthritis.

By fighting oxidative damage, creatine can indirectly help reduce inflammation levels, says Mr Hobson.

Research, including animal studies and limited human testinghas shown that creatine may have anti-inflammatory effects by affecting the activity of cytokines, proteins involved in the body’s immune and inflammatory responses, and by reducing the expression of molecules associated with inflammation.