Creatine Supplementation and Women’s Health
Your Secret Weapon for Longevity
If you're over 35, you’ve probably noticed a few changes in your body and mind. Maybe it's that stubborn weight around the middle, or those occasional brain fog moments that make you wonder if you left your keys in the fridge (we’ve all been there!). But guess what? There’s a supplement out there that can help with all of these and more—and it’s not just for bodybuilders!
It’s creatine, and it’s time we talk about why it’s the secret weapon for women over 35 who are serious about longevity, anti-aging, and keeping that vibrant energy flowing.
Let’s dive into creatine and how it can support everything from metabolism to brain function and muscle health.
1. Boost Your Metabolism: More Muscle, More Calorie Burn
Okay, let’s face it. As we age, our metabolism tends to slow down, and it can feel like our bodies just don’t burn calories like they used to. Enter creatine—a supplement that doesn’t just help you lift heavier weights (though it does that too!). It can help you build lean muscle mass, and muscle is a metabolism powerhouse.
More muscle means your body burns more calories at rest. Yes, please! Imagine your metabolism working with you, not against you. Creatine helps to enhance your muscle-building efforts, meaning that even as you age, you can keep that metabolism humming.
One of the biggest challenges women face after 35 is maintaining muscle mass. As estrogen levels drop, we may notice a decrease in muscle tone and strength, and for some of us, it’s harder to bounce back after workouts.
Here’s where creatine shines. It helps increase muscle strength and endurance, allowing you to train harder and recover faster. It’s particularly great for high-intensity workouts, like weightlifting or short sprints.
The research suggests taking 3-5g of creatine/day for a min. of 10 weeks before noticing an increase in muscle gain. Consistency matters!
Think of creatine as the supplement that helps you keep those muscles strong, toned, and ready to take on the world, no matter your age.
2. Hormone Balance: Keep Your Mojo in Check
Hormones! They can feel like your best friend and worst enemy all in one. Between estrogen, progesterone, cortisol, and all those other little players, it’s no surprise that maintaining hormone balance becomes trickier as we get older.
Now, here’s the cool thing: Creatine may actually play a role in supporting your hormonal health. Some studies suggest that creatine supplementation can help women optimize muscle growth and strength during different phases of their menstrual cycle. And for women going through perimenopause and menopause, maintaining lean muscle mass can be an important factor in offsetting the hormonal changes that affect weight, energy, and mood.
Creatine may be particular important for females with low estrogen, amenorrhea (no periods), during pregnancy and the transition to menopause.
While it’s not a “magic pill” for hormone balance, creatine supports muscle mass and strength, which can be key in counteracting some of those frustrating hormonal fluctuations we experience as we age.
3. Brain Fog Begone! Creatine and Cognitive Function
Let’s talk brain power. Does this sound familiar? You’re trying to focus, but your mind feels like it’s stuck in a foggy haze. It happens to the best of us.
Here’s the exciting part—creatine may not only help you build muscle but also improve cognitive function, helping clear that pesky brain fog. Studies have shown that creatine supplementation can enhance memory, focus, and overall brain performance—especially during times of mental fatigue.
Dietary creatine intake is inversely related with depression occurrence - meaning low-creatine diets had a higher occurrence of depression. Additionally, creatine supplementation has been shown to augment mental capacity under sleep deprivation. Considering the degree of sleep problems during perimenopause, this is a great tool to use!
As we age, our brains also experience changes, and keeping them sharp is just as important as keeping our bodies fit. Creatine can be an ally in this battle, boosting brain health and helping you feel mentally more alert. So, if you're struggling with that midday mental slump, creatine might just be your new best friend.
4. Safety and Side Effects: Is Creatine Safe for Women?
Now, let’s address the elephant in the room: Is creatine safe for women, and are there any side effects we need to worry about?
Good news! Yes, creatine is generally considered safe for women when taken as recommended. The most common side effect is water retention (which means your muscles may look a bit fuller), but it’s usually temporary and more associated with loading doses (+20g/day).
As always, if you have any health concerns, it’s best to consult with your healthcare provider before starting any new supplement.
Final Thoughts: Why Creatine is Your Longevity Secret
As women, we deserve to feel strong, energized, and mentally sharp as we age. Whether you’re lifting weights, managing your career, or simply enjoying life’s little moments, creatine can help you perform at your best, inside and out.
From boosting metabolism and maintaining muscle to improving brain function and supporting hormonal balance, creatine is one of the most underrated and powerful supplements for women over 35.
So, if you're looking for a simple, effective way to support your health and longevity, give creatine a try. Your future self will thank you!
Creatine does NOT have to be expensive either - it’s a highly absorbable substance and you should not have to pay for extra marketing. The product I recommend is actually available on amazon here.
What are your thoughts on creatine supplementation? Have you tried it, or are you curious to start? Drop a comment below—I’d love to hear your experiences!