When it comes to supplements that deliver measurable, science-backed benefits for women in perimenopause and menopause, creatine—specifically creatine monohydrate—stands out. Whether you’re an athlete or simply want to maintain strength, energy, and cognitive function as you age, creatine is a safe and effective tool to help you optimize your body and health.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in animal-based foods (like meat and fish) and is produced in the body, primarily by the liver, kidneys, and pancreas. It is stored in the muscles as phosphocreatine, where it helps produce ATP (adenosine triphosphate)—the body’s energy currency—especially during high-intensity activities.
However, the amount of creatine we get from food and natural production is often insufficient to reach optimal levels, particularly for women, which is where supplementation comes into play.
The Benefits of Creatine for Women
1. Supports Muscle Mass and Strength
During perimenopause and menopause, hormonal changes accelerate muscle loss (sarcopenia). Creatine supplementation:
- Enhances muscle growth when combined with strength training.
- Improves muscle strength and power output.
- Helps preserve lean muscle mass, which supports metabolism and body composition.
2. Improves Bone Health
Muscle and bone health are interconnected. By increasing muscle strength, creatine also contributes to better bone density, reducing the risk of osteoporosis, a common concern post-menopause.
3. Boosts Energy and Reduces Fatigue
Creatine improves ATP production, which enhances overall energy levels, reduces fatigue, and supports recovery from exercise. This is particularly beneficial during perimenopause when fatigue is a common complaint.
4. Enhances Brain Health and Cognitive Function
Emerging research shows that creatine supports brain function by improving energy production in brain cells. Benefits include:
- Enhanced memory and mental clarity.
- Improved focus and cognitive performance, especially during times of stress or sleep deprivation.
5. Athletic Performance
For active women and athletes, creatine supplementation improves:
- Strength and power output during resistance training.
- Performance in high-intensity exercise (e.g., HIIT, sprinting, CrossFit).
- Recovery between workouts, allowing for more effective training sessions.
Addressing Common Myths About Creatine
There are many misconceptions about creatine, particularly for women. Let’s clear up the myths:
- “Creatine will make me look bulky or like a bodybuilder.”
False. Creatine supports lean muscle, but building significant muscle bulk requires a combination of intense strength training, caloric surplus, and specific hormones. Creatine alone does not “bulk” you. - “Creatine causes weight gain.”
Creatine causes water retention within the muscle cells, not fat gain. This intramuscular water actually enhances muscle fullness and performance. Women rarely experience significant water weight gain, especially with a low daily dose (5g). - “Creatine is unsafe or like steroids.”
False. Creatine is one of the most well-studied and safest supplements available. It is not a hormone or steroid, and no long-term adverse effects have been found with proper use.
How to Take Creatine
- Recommended Dose: 5 grams (one small scoop) of creatine monohydrate daily.
- Timing: While some evidence suggests benefits from taking it pre- or post-workout, the most critical factor is consistency. Simply take it at a time that fits your routine—mix it into water, juice, coffee, or even a smoothie.
- Loading Phase: Not necessary for women. A daily dose of 5 grams will fully saturate your muscle cells in approximately two weeks.
- Skipping Doses: If you miss a day, simply resume as normal. Skipping doses occasionally won’t derail your progress.
- Long-Term Use: Creatine is safe to take year-round and will continue to deliver benefits without requiring a “break.”
Why We Recommend Thorne’s Creatine Monohydrate
At Antigravity Wellness, we prefer Thorne’s Creatine Monohydrate due to its purity, quality, and proven efficacy. It is unflavored, easy to mix, and available through our Fullscript Supplement Dispensary.
Further Reading and Resources
- Next Level by Dr. Stacy Sims
- Research Articles:
Optimize Your Health with Antigravity Wellness
At Antigravity Wellness, we take a holistic approach to optimizing your health, combining nutrition, exercise, lifestyle changes, medications, and supplements tailored to your goals. Creatine is just one tool we use to help women in perimenopause and menopause improve muscle mass, energy, bone density, and overall health.
If you’re ready to feel stronger, more energized, and confident in your body, schedule a brief initial consult today to learn how we can help.
