--- title: "Uncovering the Truth: Is Creatine supplementation helpful for menopausal women?" entity: "blog" canonical_url: "https://www.dramytung.com/blog/does-creatinine-build-muscle-or-just-cause-bloating" markdown_url: "https://www.dramytung.com/llms/blog/does-creatinine-build-muscle-or-just-cause-bloating" lastmod: "2024-05-24T16:00:00.000Z" --- Creatine Supplementation for Menopausal Women ## Click on the link above to listen in on this article. (14 minutes approximately) # What is Creatine and why is it important? If you're looking to build muscle, or are interested in fitness, you may have heard of creatine. Creatine is a naturally occurring compound found in every day products that you may already eat, such as red meat and fish. It is also available as a supplement in a powder form, most commonly as creatinine monohydrate. Creatine is often used by athletes and bodybuilders to improve their performance and build muscle mass. But there are more benefits to using creatine specifically for women in menopause. Creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance, and also has positive effects on bone density when combined with resistance training. There are also benefits to brain health. # Understanding the actions of Creatine Creatine is made up of three amino acids: glycine, arginine, and methionine. It is stored in the muscles as creatine phosphate and used to produce adenosine triphosphate, the main source of energy for muscle contractions. Throughout a woman's life, there are specific hormone-driven changes that change over time, highlighting the potential positive benefits of dietary creatine supplementation. # How Creatine Affects Muscle Mass and Bone Health As a result of changes in creatine levels across the lifecycle, particularly as it relates to estrogen, creatine supplementation appears to provide many potential benefits. Creatine use has consistently demonstrated improvements in muscle and brain assessments, which have been shown to result in improvements in strength and exercise capacity. When combined with resistance training, creatine further improves body composition and bone mineral density, particularly in post-menopausal females. # Creatinine and Brain Health Creatine supplementation has also been shown to improve mood and cognition. Pre-clinical and clinical evidence shows positive effects from creatine supplementation on mood and cognition, possibly by restoring brain energy levels and homeostasis. Creatine supplementation may be even more effective for females by supporting a pro-energetic environment in the brain. # Creatine and Muscle Hydration One of the most significant effects of creatine supplementation is its ability to increase muscle hydration. Creatine supplementation causes an increase in intracellular water content, which can lead to a temporary increase in body weight. This increase in body weight is often referred to as "creatine bloat." However, this increase in water weight is not the same as body fat and does not have the same negative health consequences. Creatinine is known to increase the amount of water in your muscles, which can make your muscles appear bigger. However, this doesn't necessarily mean that it's causing you to "bloat". The increase in water content, can actually help your muscles to strengthen and grow when used in combination with resistance training and weights. When your muscles are hydrated, they are better able to repair themselves after a workout. This can lead to increased muscle mass over time. So, while creatine may cause some initial water weight gain in some individuals (but I often don't see this in my patients), it can ultimately help you to build muscle and improve your athletic performance. ## The Role of Creatine in Post-Menopausal Women Research has shown that creatine supplementation can provide significant benefits for athletes engaging in high-intensity training and power output activities. Creatine supplementation has been shown to increase muscle power output, enhance recovery, and improve hydration during workouts. Creatine supplementation combined with resistance training significantly increases muscle strength and lean mass in postmenopausal women. Short-term creatine supplementation improves muscle performance, such as maximum quadriceps contraction, without significant gains in muscle volume or body weight # Creatine Alone vs. Combined with Exercise Creatine alone does not significantly improve lean mass or muscle function in postmenopausal women without the addition of resistance training When combined with resistance training, creatine supplementation enhances muscle strength and functional capacity more than resistance training alone # Dosing Creatinine in Menopausal women Longer durations of creatine supplementation (e.g., 24 weeks or more) are more effective in increasing muscle strength in older females according to studies. The most common dosing for menopausal females is 1 scoop of Creatinine Monohydrate which is 5 grams daily mixed in water either during or after a workout . Are there any adverse effects linked to creatine supplementation? While creatine supplementation is generally safe, some people may experience side effects such as bloating. I also caution in patients with chronic kidney failure or undiagnosed kidney issues. Make sure to follow dosage instructions carefully and consult with a healthcare professional before starting any new supplement regimen. # Take home Creatine supplementation, especially when combined with resistance training, is effective in increasing muscle strength, lean muscle mass, improved bone density and improved cognitive health in menopausal women. So let's get moving and add in creatinine for a win. If you would like to book a free 15 min discovery call with me book [here](javascript:WebPlatform.Popups.show(5);). Please follow along with me on [Instagram](http://www.instagram.com/dramytung). To your health, Dr. Amy Tung, ND # References Website: [https://creatineforhealth.com/](https://creatineforhealth.com/) Sales, L., Pinto, A., Rodrigues, S., Alvarenga, J., Gonçalves, N., Sampaio-Barros, M., Benatti, F., Gualano, B., & Pereira, R. (2020). Creatine supplementation (3 g/day) and bone health in older women: a 2-year, randomized, placebo-controlled trial.. The journals of gerontology. Series A, Biological sciences and medical sciences. https://doi.org/10.1093/gerona/glz162. Chilibeck, P., Candow, D., Landeryou, T., Kaviani, M., & Paus-Jenssen, L. (2015). Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women.. Medicine and science in sports and exercise, 47 8, 1587-95 . https://doi.org/10.1249/MSS.0000000000000571. Stout, J., Graves, B., Cramer, J., Goldstein, E., Costa, P., Smith, A., & Walter, A. (2007). Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86 years).. The journal of nutrition, health & aging, 11 6, 459-64 . Kambis, K., & Pizzedaz, S. (2003). Short-term creatine supplementation improves maximum quadriceps contraction in women.. International journal of sport nutrition and exercise metabolism, 13 1, 87-96 . https://doi.org/10.1123/IJSNEM.13.1.87. Santos, E., Araújo, R., Candow, D., Forbes, S., Guijo, J., Santana, C., Prado, W., & Botero, J. (2021). Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis. Nutrients, 13. https://doi.org/10.3390/nu13113757. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.