Creatine supplementation offers several specific benefits for women in perimenopause, primarily due to its role in energy metabolism, brain/mental health and muscle function. During perimenopause, women experience hormonal changes that can affect muscle mass, bone density and mood. Creatine can help mitigate some of these effects by enhancing muscle strength, improving bone health and supporting cognitive function.
Muscle Strength and Mass
- Creatine supplementation has been shown to improve muscle strength and mass in women, which is crucial during perimenopause when muscle loss can accelerate due to hormonal changes (Aguiar et al., 2013).
- Studies indicate that creatine, when combined with resistance training, significantly enhances upper and lower body strength in females, suggesting its potential to counteract sarcopenia (aka muscle loss) (Santos et al., 2021).
Bone Health
- Although some studies have not found significant improvements in bone health with creatine alone, when combined with resistance training, creatine may have favorable effects on bone density, which is beneficial during perimenopause when the risk of osteoporosis increases (Smith-Ryan et al., 2021) (Sales et al., 2020).
Cognitive and Mood Benefits
- Creatine enhances cognitive performance – especially mental fatigue (very common complaint in perimenopause). Creatine has a role in energy metabolism & neurotransmitter regulation, which are critical during periods of hormonal fluctuation (Balestrino & Adriano, 2019)
- Creatine supplementation has been shown to have antidepressant-like effects, potentially functioning similarly to antidepressant drugs by offsetting depression and anxiety – which are all too common symptoms during perimenopause (D’Anci et al., 2011) (Candow et al., 2023).
- It may also help in maintaining the integrity of brain structures by supporting neuroplasticity and reducing the impact of metabolic stressors (Allen et al., 2015).
Energy Metabolism and Recovery
- Creatine helps in maintaining cellular energy balance and reducing oxidative stress, which can be beneficial for women experiencing fatigue during perimenopause (Ellery et al., 2016).
- It also aids in exercise recovery, which can be particularly useful for maintaining an active lifestyle during perimenopause (Gordon et al., 2023).
If you’re navigating perimenopause and want to explore how creatine supplementation or other supportive therapies can benefit your health, I’m here to help. Book a consultation with me to discuss your concerns and develop a personalized plan to support your muscle strength, bone health, cognitive function, and overall well-being.
