🏋️ In the world of body building, there’s a supplement which has been popular for years. What we’ve discovered, though, is that this supplement also has great benefits for women in menopause!

The supplement, CREATINE, is one of the most well-studied supplements out there for efficacy and safety in populations ranging from athletes to the elderly. 

What are the benefits for women in menopause?

💪 Increase in lean muscle mass when performing resistance training and taking creatine consistently. In menopause as we see a decline in estrogen and testosterone, we also see a decrease in lean muscle mass due to sarcopenia (age-related muscle loss and function). Creatine + resistance training helps combat this decline.

🦴 Increase in bone mass. When taking creatine consistently along with resistance training, research has shown a decrease in the rate of bone mineral density loss and an increase in femoral bone width aka stronger bones!

🧠 Improved cognitive function especially during stressed conditions (not enough sleep as an example). Multiple studies have shown an increase in mental sharpness and memory performance.

😊 Improved mood and/or symptoms of depression. Several studies have shown that women have lower levels of creatine in their brain. Creatine has been shown to treat mood issues and, when combined with an anti-depressant, may be even more effective.

So how do I start taking creatine?

🔹As always, consult with your doctor to make sure creatine supplementation is right for you.

🔹Choose a brand that has one ingredient: CREATINE MONHYDRATE. 

🔹Take 3-5 grams of creatine on a consistent basis. Consistency is key. It’s also helpful to take before or after exercise.

🔹As a reminder, you can’t out-supplement a poor diet and sedentary lifestyle. Proper nutrition, sleep and resistance training is your foundation. Creatine is just a bonus!