Creatine supplementation is gaining recognition as a versatile tool for promoting health and well-being, particularly for women in their 40s, 50s, and beyond. While it has long been associated with athletic performance, its benefits extend far beyond muscle health, encompassing bone health, cognitive function, and hormonal balance.

What is Creatine?

Creatine is a naturally occurring compound found in muscles and the brain, made from three amino acids: arginine, glycine, and methionine. It plays a key role in energy metabolism, storing and providing energy during high-intensity, short-duration activities. This makes creatine a valuable supplement not just for athletes, but also for aging populations looking to maintain muscle strength, bone density, and cognitive function.

Benefits of Creatine Supplementation

1. Bone Health

As women age, particularly post-menopause, the risk of osteoporosis increases due to reduced estrogen levels. Research has shown that creatine, when combined with resistance training, can improve bone mineral density and content. This is critical for postmenopausal women who experience accelerated bone loss.

Mechanisms of Action

• Improved Muscle Mass: Creatine helps build muscle, which in turn reduces stress on bones during physical activities.

• Osteoblast Stimulation: Creatine promotes the activity of osteoblasts, the cells responsible for bone formation.

• Energy Availability: By providing a ready source of energy during resistance training, creatine may enhance the effectiveness of exercise for bone health.

2. Menopause and Muscle Mass

The hormonal changes during menopause can lead to sarcopenic obesity—an increase in fat mass coupled with muscle loss. Creatine supplementation has been shown to mitigate these effects, especially when paired with resistance training, by improving muscle mass, strength, and endurance.

Mechanisms of Action

• Enhanced ATP Production: Creatine boosts ATP availability during exercise, supporting higher-intensity workouts that build muscle.

• Increased Muscle Protein Synthesis: It raises IGF-1 levels, promoting muscle growth.

• Improved Recovery: Creatine reduces muscle damage and inflammation, speeding up recovery after exercise.

3. Cognitive Health and Alzheimer’s Disease

Beyond physical benefits, creatine supports brain health by stabilising ATP levels and reducing oxidative stress. These actions are crucial for protecting neurons and may help delay or reduce the risk of neurodegenerative diseases such as Alzheimer's.

Mechanisms of Action

• Energy Homeostasis: Creatine ensures consistent ATP levels in neurons, reducing the risk of cognitive decline.

• Oxidative Stress Reduction: It supports mitochondrial function, minimizing damage from reactive oxygen species.

• Potential to Inhibit Amyloid Plaques: Preliminary research suggests creatine may inhibit the formation of amyloid-beta plaques, a hallmark of Alzheimer’s disease.

Dosage Recommendations

• For Bone Health: A loading phase of 20 grams per day for 5-7 days, followed by a maintenance dose of 5 grams daily.  (long term you can just go with the daily dose)

• For Cognitive Benefits: Higher doses of 10-12 grams per day, split into two doses, are recommended to ensure sufficient creatine levels in the brain.

Let’s Address Common Myths and Concerns

• Hair Loss: There is no consistent evidence linking creatine to hair loss, despite concerns based on a single study about elevated DHT levels.

• Kidney Health: Extensive research has shown that creatine does not adversely affect kidney function in healthy individuals, even at high doses.

• Loading Phase: While a loading phase can quickly elevate creatine stores, taking 5 grams daily without loading will achieve the same levels within a few weeks.

Conclusion

Creatine supplementation offers a range of benefits that extend far beyond muscle growth, making it a valuable tool for aging women. Whether you’re looking to support bone health, maintain muscle mass during menopause, or protect cognitive function, creatine provides a simple and effective solution to promote long-term vitality.

About Roger Sutherland

As a coach and advocate for shift workers, my goal is to provide practical, evidence-based strategies that empower individuals to thrive in their roles. By understanding and addressing the challenges of shift work sleep disorder, shift workers can achieve better health outcomes and lead more fulfilling lives both on and off the job.

Note:

• I also run Nutrition, Health & Wellbeing Seminars for shift working environments.