Creatine Benefits in Perimenopause and Beyond

Last Updated on December 5, 2024 by Tracy

Discover the benefits of creatine for women as we age. From supporting muscle and bone health to boosting energy and mental clarity, learn how creatine can help keep you strong, energized, and balanced. While this post is sponsored by Naked Nutrition, all opinions are my own.

Yep, I said it. Peri-menopause. I tell ya what, it is not my friend and it has me looking for menopause, but when menopause hits will I be regretting I just said that? Maybe, but for now, I am tried of all the changes my mood and body are doing. You would think with all this extra effort, I would easily lose those 10 pounds that creeped back on over the last year. But no…here I am reaching ways to handle being a woman in her mid 40s and perimenopause. Super fun 😉

Are you familiar with creatine? I wasn’t until recently. And even then, I figured it was for people who worked out…like a lot. Like my son. In fact, that was my first introduction to creatine, my son (age 20) called me a few months ago to ask me some questions about creatine and I had NO CLUE. So, I reached out to a friend that is a sports nutritionist and he gave me some insight. Have you seen creatine supplements before? Maybe at the pharmacy or the gym or online? You may have even wondered what it was for, like me! So let’s talk about creatine, what it can do for women as we age, and how it can help keep us healthy and strong. Apparently it’s not just for those young adults that workout at the gym a few hours a day – us middle-aged women can benefit too!

Because I absolutely love being outside and being active, and I absolutely refuse to let age slow me down…well, not slow me down too much!

What is Creatine

Creatine is a naturally occurring substance found in protein-rich foods like red meat and seafood.  Did you know that our bodies also make creatine? I didn’t! So, why do we want creatine? Creatine helps to reduce fatigue, prevents muscle loss, keeps your bones strong, and has positive effects on your mental health.

Creatine Helps with Muscle Maintenance 

As we age, our muscle mass naturally decreases. This is especially true for women going through hormonal changes in mid-life. Like we need to add any other fun things to the list of sh*t that changes as we get older! Ugh! The loss of muscle mass doesn’t just impact strength, it can also have an effect on your metabolism. Without this muscle mass, your metabolism slows down making it easier to gain weight and harder to stay active. Check out these simple exercises that you can do at home with any special equipment.

Creatine supports the maintenance of your muscles by quickly producing energy. This can make even everyday activities like climbing the stairs, carrying in the groceries easier or hiking in Sedona. If you are trying to start or maintain a strength training routine you’ll find that creatine helps you to sustain energy throughout your workout and may help you build lean muscle over time. You can think of it as a supportive tool that keeps you feeling strong and able, no matter your age.

How Creatine Can Help with Cognitive Health

Creatine is not just for your muscles. It’s also proven to help give your brain a boost too. Studies have shown that creatine consumption helps to balance your mood, increase focus, and strengthen your memory. All of these are important for busy moms who are juggling a lot and trying to keep track of it all with work, after-school activities, and managing a busy household. YES PLEASE! I will take alllll the help I can get in the mood, focus and memory departments 😉

Why Bone Health is Important

As I mentioned, bone density in women decreases with age, especially after menopause. Creatine is not a replacement for calcium or other important minerals but it can help. Creatine helps to maintain strong muscles,  and strong muscles keep you balanced and stable, reducing the risks of falls…or falling out of the raft when white water rafting!  Creatine is a useful tool to help keep your bones as strong and healthy as possible for as long as possible.  

Energy Levels – Need a Boost?

One of creatine’s roles in the body is to help produce ATP or adenosine triphosphate, which is your cell’s main source of energy. When we have enough ATP we feel energized all day long, but as we age our bodies produce less, which can leave us feeling fatigued and sluggish. Adding creatine to your diet can provide you with a natural boost of energy to get through your day without the need for extra coffee or caffeine. 

Incorporating Creatine into your Diet

Incorporating more creatine into your diet is actually pretty easy, especially with Naked Nutrition. Naked products are all made in the USA, with no additives, and they are vegan and gluten-free with no GMOs. You can add Strawberry Creatine powder to water for a healthy drink that will keep you going with natural energy all day long.

Need a boost for when you are on-the-go? Then check out the electrolyte powder packets, just slip a few in your purse, add to a bottle of water and you are ready to go. They come in delicious flavors like grape, citrus, and blueberry or strawberry lemonade. Unlike some electrolyte drinks, these are made with a low-glycemic smart carb derived from sugar beets to keep your blood sugar levels stable with no sugar crash. It’s important to stay hydrated when taking creatine, so keeping NAKEDADE packets with you (just toss em in your purse) is a great idea!

Creatine is not just for bodybuilders and athletes – you can enjoy the benefits of it too. I know I could use stronger muscles and bones, more mental clarity, more energy, and less fatigue! I want to stay active – keep going for those bike rides and I’ll take all the help I can get keeping my muscles and bones ready for it!

Try adding creatine to your diet and see if it works for you. If you do try adding creatine to your diet, come back and tell us about it. Do you feel more energized, stronger, or have more mental clarity? OH and don’t forget to stay hydrated, increase your water intake when taking creatine.

Looking for more Nutrition Tips for Women in their 40s? I know I always am! Check out these nutrition tips for women.

Remember, I am not a doctor or a healthcare professional, when switching up your healthcare routine, it’s always a great idea to check with someone that is.

Check out all the recipes on Food Wine Sunshine and follow on me Facebook, Twitter, Pinterest and Instagram for more FOOD WINE AND SUNSHINE.