Should You Take Creatine?

Jersey City

June 14, 2024

Hi there!

I’ve gotten some questions about creatine and if women in menopause would benefit from taking it.

You may be wondering what creatine is and what it does.

Creatine is naturally occurring in the body. Your liver, kidneys and pancreas produce it. It’s something that’s also found in red meat and fish. It’s stored in the muscles and used for energy. It’s most effective during intense sort exercises like sprinting or weightlifting.

It makes sense to for athletes, but what about the benefits for menopausal women? There have been extensive studies done on creatine but those were mostly done on men. Women using creatine has been understudied.

What we do know is that when creatine is taken by postmenopausal women together with resistance exercises it positively effects muscle size and can increase bone density. Another benefit of creatine in women is that it improves mood and cognition.

If you’re thinking of adding creatine to your supplements, talk to your doctor. Dosage amounts are important. Higher dosages over a limited time seem to be most effective.

As with everything about menopause, one size does not fit all.

The bottom line is that creatine works but it needs to be monitored. If you’d like more information, let me know and I can give you resources.

Whether you already take creatine, or want to try it, remember that your diet is still your first line of defense when managing any of your menopause symptoms that includes mood swings, muscles loss and bone density. There isn’t a magic pill. At least not yet!

Be well,

Laura

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What I’ve done this week:

· I went to an all-day event on Menopause, Sex & Survival. The panelists were great. I’ll tell you all about it next week.

· I went to the Noguchi Museum in Queens to see Toshiko Takaezu: Worlds Within. It is there until July 28th. I took public transportation there and the ferry back. The ferry was fun.

· I finished reading “The Personal Librarian”. I highly recommend it. It’s about Belle da Costa Greene. She was JP Morgan’s personal librarian and built his collection. She was one of the most powerful women in NY despite living a secret. She was a black woman passing as white. Fascinating!