Why take creatine? Listen up, ladies!

One ingredient Creatine Monohydrate

What is Creatine?

Creatine is a compound that comes from three amino acids: arginine, glycine, and methionine. You can get it in your diet through seafood and red meat, and it’s naturally present in your muscles and brain. It’s also available in a synthetic form, creatine monohydrate, typically taken as a tasteless powder that dissolves easily in water.

Creatine is an important supplement and has gotten a lot of attention lately because for its potential cognitive benefits. Clinical studies suggest it may improve memory if 5g daily is taken consistently for 2 weeks, along with positive effects for mood, cognition, and possibly brain energy levels and homeostasis. Therefore, I take 5 mg daily, even on the days I don’t work out! 

It's also well known for improving strength and exercise performance and may even support phosphocreatine resynthesis. Phosphocreatine helps supply energy for muscle contractions, making creatine especially useful during times of lower energy output, such as menses, pregnancy, postpartum, and menopause.

Creatine may help counter menopause-related decreases in muscle, bone, and strength by reducing inflammation, oxidative stress, and markers of bone loss. This is important for me now since I am now postmenopausal. When combined with resistance training, it can also improve skeletal muscle size and function.

Keep it simple and the consistent for at least a couple of months before you assess your results. Make sure to only change one supplement at a time, track how you respond, and adjust as needed. Get you know your body so you can learn what works best for you and notice when it's time to switch things up. This applies especially to women, as we go through so many different life stages and hormonal changes.

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