Supplements

The Benefits of Creatine

Creatine supplementation combined with resistance training can build stronger bones and increase muscle mass.

As part of my personal toolkit, I’ve been focused on increasing my muscle mass by doing more resistance training and prioritizing protein in my meals. I recently began incorporating 5g of a creatine monohydrate supplement into my daily routine in an effort to achieve my goal. This supplement has been shown to help increase energy while performing resistance training, build muscle mass, and make bones stronger. But there is another huge benefit to adding creatine to your routine. This is something I’m so excited about. Recent studies have highlighted the cognitive (think how well your brain works) and mood benefits of creatine, including improved memory, reduced mental fatigue, and a more positive outlook (9).

As we age, it can be common to experience mood swings, brain fog, and even a decline in cognitive function. To combat these effects, it’s important to prioritize self-care and maintain a healthy lifestyle.

Besides a higher risk of osteoporosis and fractures, our physical decline can also impact our mental well-being. To strengthen both our bones and minds, we can incorporate a consistent routine of resistance training and consider supplementing with creatine. This natural compound has been shown to support muscle growth, bone health, mood, and even cognitive function.

What creatine does for our bodies

Creatine is naturally produced in the body as an amino acid and is present in some of the foods we eat, such as red meat and seafood. It serves as an energy reserve in the body elevating the energy in your muscles by increasing phosphoryl creatine which creates more ATP, the "energy currency" of our cells. As a result, many athletes will take creatine as a supplement right before or after their workout to help build muscle and gain more energy and for active recovery. But did you know creatine may help improve cognitive function and reduce fatigue, making it a valuable supplement for both athletes and those looking to enhance their overall well-being?

Creatine and menopause

Pre and postmenopausal creatine supplementation, on top of a consistent resistance training program, helps build bone mass density and strengthens bones. Studies have shown an increase in bone density, muscle mass, and performance when creatine supplementation is added to a routine of resistance training exercises and a health-centric diet.

Increase in muscle mass

As our bodies enter menopause, estrogen and testosterone decreases, which is a major contributor to loss in muscle, bone mass, and strength in the form of sarcopenia. When performing resistance training and taking creatine consistently, research has shown an increase in muscle mass.

Increase in bone mass

Another benefit when taking creatine is increased bone mass. Creatine supplementation has been shown to reduce inflammation and oxidative stress, while increasing bone formation. In fact, there was a study that showed after 12 months of participating in resistance training program that worked the whole body and taking creatine, people experiencing symptoms of menopause had a reduced rate of bone mineral density loss in the hip region and an increased femoral shaft width which can create greater bone bending strength, along with higher levels of upper body strength.

Increase in brain function

Creatine is a dietary supplement that may improve brain function. Some studies have shown that taking creatine may improve brain function in older women, especially under stressed conditions like not getting enough sleep. (7, 8):

Enhance cognitive processing: Help people think more clearly and quickly.
Improve memory: Boost memory performance, especially after sleep deprivation.
Combat age-related cognitive decline: Help older adults maintain their mental sharpness.

Another study found that taking creatine supplements can help improve brain function, especially tasks that require quick thinking. Researchers gave 45 young adults creatine supplements or a placebo for six weeks (6). The people who took creatine scored higher on tests that measured intelligence and working memory (like remembering numbers backward). This suggests that creatine can boost brain power by providing more energy.

Improved mood

Studies (10, 11, 12, 13) have shown that women tend to have lower levels of creatine in their brains, which can affect mood and other mental functions. Taking creatine supplements might help boost mood and reduce depression symptoms. This benefit was really helpful when combined with antidepressant medication. Can we just let that sink in for a minute? Wow!

Some research has shown creatine can even help treat mood issues faster. Usually, it takes about 4-5 weeks to see the full effects of antidepressants. But with creatine, you might start feeling better more quickly (14, 15).

So, if you're struggling with mood or depression, you might want to talk to your doctor about trying creatine supplements.

How to start taking creatine

If you're considering adding creatine to your routine, here's a simple guide to get you started:

Consult your doctor: Before starting any new supplement, it's always best to consult with your healthcare provider, especially if you have any underlying health conditions.
Choose a reputable brand: I always get asked what brand is best. My advice is to look for a creatine monohydrate supplement that is pure and free from additives. To ensure I was supplementing with the best, I decided to make my own. I know what's in it and what's not. The 'Pause Nutrition creatine is a quality creatine monohydrate with no calories and no added junk.
Aim for 5 grams of creatine monohydrate every day. I take it 30 to 90 minutes before or after exercise. Most times I wind up drinking it during my workouts!
Mix it up: Creatine works best when taken with at least 8+ oz water. But you can add your creatine to any preferred beverage or smoothie mix. I like mixing creatine with our Acai Lemonade flavored collagens and/or Fiber GDX in 12 or more ounces of water. It’s delicious.
Don’t pack the scoop: Creatine is a fine powder that is easily compacted. Be sure not to pack the scoop and gently tap to level.
Consider your diet: While creatine can be obtained through certain foods like meat and fish, supplementation can ensure consistent intake.
It is important to stay hydrated throughout the day! Creatine plays a pivotal role in muscle recovery and growth by pulling water into your muscle cells. This increase in intracellular hydration is critical for optimizing the energizing effects of creatine, which improves strength and endurance during high-intensity activities.

Optional loading phase

A creatine loading phase, taking 20 - 25 grams of creatine daily for 5 - 7 days, can rapidly increase your muscle stores of creatine by 10 - 40%. After the loading phase, you can maintain your stores of creatine by taking a lower dose of 5 grams daily.

It is up to each individual to decide whether or not to complete a loading phase. Studies show that lower doses of creatine (5 grams) taken once daily can be equally effective at maximizing your stores of creatine, it just may take a bit longer.

Common myths about creatine

There are many misconceptions about creatine. It’s been around for a long time and has been extensively studied. Here are some common myths debunked (17):

Water retention: Creatine might make you feel a little bloated at first as your muscles are absorbing water, but this is usually temporary and goes away quickly. If you continue to experience bloating, be sure to add roughly 3 to 4 ounces of water for each gram of creatine consumed and make sure you are staying hydrated. Consider your water intake may vary depending on your muscle mass, as well as your activity level and your climate.
Anabolic steroids: Creatine is not an anabolic steroid.
Kidney damage: Creatine is generally safe for healthy individuals when taken at recommended doses. Studies have shown up to 5 g of creatine daily for 35 days had no impact on kidney function (17).
Hair loss: There's no strong evidence linking creatine to hair loss.
Dehydration or muscle cramping: Creatine doesn't cause dehydration or muscle cramping.
Fat gain: Creatine doesn't increase fat mass.
Loading phase: Smaller, daily doses are effective, so a loading phase isn't necessary.
Resistance training: Combining creatine with resistance training yields optimal results.
Not just for men: Creatine offers various benefits for women of all ages.
Other forms: Creatine monohydrate is generally the most effective and widely studied form.

Remember: While creatine is generally safe, it's essential to listen to your body and discontinue use if you experience any adverse effects.

As our bodies produce less estrogen through the menopause transition, living a well-rounded lifestyle consisting of regular exercise and an anti-inflammatory pattern of eating like The Galveston Diet, can help us feel stronger, and healthier!

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