Let’s talk creatine!

What is it?

Creatine is one of the most widely studied supplement in the health and wellness space. Creatine is a naturally occurring compound in our bodies, stored primarily in skeletal muscle. The majority of your creatine supply is shuttled to your muscles during physical activity. The remainder goes to your brain, heart, and other tissues. 

Women have less creatine in our bodies when compared to men. And what we do have, like other things (I’m talking to you, hormones), levels decline as we age. This shows up as reduced muscle mass, strength, and some of our cognitive function. And as women, as we age, with both estrogen and creatine declining, maintaining muscle mass is essential to help protect our bones as we become at increased risk for osteoporosis. Levels in men decline with age, too, so this is a universal topic everyone should be looking into. 

Should you be taking it? 

Maybe*

Certain individuals are at increased risk of decreased levels, including vegetarians and vegans, as we obtain about half our supply through diet including animal sources of protein. Your body produces the other half in your liver, kidneys, and pancreas. 

Creatine works at the cellular level, improving energy production in muscles and the brain. For women in perimenopause and menopause, that translates into resilience where it matters most: physical strength, mental clarity, and long-term health. Regular use not only can enhance performance and build muscle, but it is also shown to help with recovery after exercise. Additionally, many studies demonstrate it can help with cognitive health, especially in those 60 years or older.

Of note, there are not enough studies demonstrating safety in those with certain medical conditions, including but not limited to pregnancy, liver disease, kidney disease, mental health disorders. 

Always consult your provider before starting any supplementation.

Q: But what about bulk? 

Creatine helps support muscle growth and strength. Unless you are already focused on bulking up in the gym as a goal, it should not give you the hulky bulky appearance. 

Q: But what about the gas and bloating?

A lot of people have heard about or experienced these unpleasant side effects. This can be due to variances in products (think: fillers and other added ingredients that may be poorly tolerated). It can also be due to ingesting too high a dose, or drinking it when not fully dissolved. 

Q: Who would benefit most?

-Anyone over 40 – but especially women – experiencing decreased muscle mass or cognitive changes

-Vegetarians and vegans

-Active individuals looking to support their exercise habits and recovery

-Those under chronic stress and/or inadequate sleep quality

-Those suffering from chronic fatigue 

Bottom line:

While you may not need it, creatine can help support your health including muscle strength, recovery, and cognitive health. There are many, many options out there, some are better tolerated and/or more effective than others. I suggest choosing a high quality brand, ensuring it is fully dissolved in your drink before ingesting, hydrating properly, and perhaps starting with a lower dose and slowly titrating up to the 5g per day dosing recommendation.

My personal favorite** is by mindbodygreen, which combines creatine monohydrate with taurine. The creatine promotes lean muscle mass and supports energy metabolism. The taurine supports brain function (including mental clarity, memory retention, and overall cognitive function), muscle performance, and cardiovascular health. This pairing works synergistically to benefit your muscles, brain, and heart health, for total-body and cognitive support. Bonus: it’s vegan, gluten-free, dairy-free, soy-free, non-GMO, and comes both flavored and unflavored. 

Here’s to living well, Nicole

*This is for educational purposes only, and not medical advice. Please be sure to consult with your medical professional before starting any supplement.

**Affiliate link. By purchasing through this link, I earn a small commission at no extra cost to you. I only share products I truly use and trust, and your trust means everything to me.