Boost your health & vitality with creatine: your midlife guide
In recent years, creatine has emerged as a powerhouse supplement not only for athletes but also for anyone looking to optimise their health and wellness. I’ve been supplementing with creatine for over one year now and it’s become a firm favourite.
While it’s often associated with muscle building and athletic performance, creatine has unique benefits for women in their midlife, helping them maintain strength, improve cognitive function, and promote overall wellbeing.
How much do you know about creatine? Let’s explore what creatine is, its health benefits, and how it can be a game-changer for midlife women.
What is Creatine?
Creatine is a naturally occurring compound primarily made from the 3 amino acids: glycine, arginine and methionine. These amino acids are converted into creatine phosphate and phosphocreatine which are then stored in your skeletal muscles and used for energy. It is for this reason creatine is the most studied supplements for improving exercise performance.
People get creatine through seafood and red meat. Your body's liver, pancreas and kidneys can also make about 1 gram of creatine per day, but you need to eat a lot more to get the same benefits as a supplement.
Top 5 reasons why Midlife Women Should Consider Creatine
Keep Your Muscles Strong: As women age, maintaining muscle mass becomes increasingly important for overall health. Supplementing with creatine can help preserve and even increase lean muscle mass, making daily activities easier and supporting long-term independence. Research shows that creatine, when combined with resistance training, is particularly effective in enhancing muscle strength in midlife women.
Boost Bone Health: As oestrogen levels decline during menopause, women are at a higher risk for osteoporosis. Creatine can indirectly help support bone density when combined with resistance exercises, helping improve muscle function and reducing the risk of fractures.
Sharpen Your Mind: It’s not just your body that benefits — creatine boosts brain power too! Studies show creatine can enhance memory and mental clarity by ensuring that the brain has the energy it needs to function optimally. This makes it a perfect addition for women who may be starting to experience cognitive changes due to midlife hormonal shifts.
Boost Energy Levels: Midlife can often bring about fatigue due to hormonal changes, lifestyle demands, and stress. Creatine gives your body the fuel it needs to help keep energy levels high all day long and is especially effective when paired with exercise, helping you power through workouts without risking feeling wiped out.
Mood Support Early research suggests creatine might also improve mood, showing promise for women experiencing midlife mood swings or low energy. While more research is undoubtedly needed, the link between creatine and improved mood is promising, likely due to its role in brain energy metabolism.
How to Use Creatine for Maximum Impact
Stick to the Basics: Creatine monohydrate is the most researched and proven form of creative. I recommend staying away from blended formulas and sticking to simple, pure formulations. These will likely be the cheapest option too!
Dosage: Aim for 5 grams daily for optimal benefits. Whether on workout days or rest days, for optimal results. And remember, consistency is key!
Stay Hydrated: Creatine draws water into your muscles, so hydration is essential for comfort and effectiveness.
Creatine & Exercise: The synergy between creatine and exercise enhances muscle strength, bone health, and overall vitality. So, for best results, you can combine creatine with physical training – ideally resistance or strength training - to maximise strength and health benefits.
Is Creatine Safe for Midlife Women?
Creatine is one of the most researched supplements on the market, with a long track record of safety when taken at recommended dosages. For midlife women, there are no known negative interactions with hormone replacement therapy (HRT) or other common medications, but I would always recommend you consult with a healthcare professional before starting any new supplement.
The Bottom Line
Creatine isn’t just for bodybuilders; it’s a powerful consideration for midlife women looking to stay strong, sharp, and energised. From maintaining muscle and bone health to enhancing cognitive function, creatine’s a supplement that packs a punch. If you’re in midlife and want a simple way to boost your health and wellbeing, creatine might be the game-changer you need.
Sources: