The Importance of Creatine From Peri Through to Post Menopause
- Brainz Magazine
- Jun 13
- 4 min read
Updated: Jun 16
Rosanna Shillolo is a certified yoga instructor, personal trainer, and nutrition coach. She runs a lakeside hot yoga studio in Ontario, Canada, which also offers stand-up paddle board (SUP) yoga classes and guided tours and has produced a 3 part vinyasa yoga video series available online.
For decades, creatine has been used in supplement form by athletes and bodybuilders to improve performance and increase muscle mass. More recently, it has gained recognition for a number of cognitive-related health benefits and for helping reduce menopausal symptoms in women over 40.
A naturally occurring amino acid found in protein-rich foods such as meat and fish, creatine is also produced in very small amounts in our liver, kidneys, and pancreas. Our body converts creatine into phosphate, or phosphocreatine, which is stored in muscle tissue where it’s used for energy. Phosphocreatine helps to replenish ATP, or the ‘energy currency’ of your cells, which runs out quickly when you exercise. So, the more available creatine you have, the more energy your muscle cells have, which leads to enhanced performance. Aside from energy production, creatine increases strength, muscle gain, and offers other benefits to wellness we’ll explore here.
During perimenopause, the years leading up to the complete cessation of menstruation—and eventual menopause, there is a decline in estrogen and testosterone levels. Throughout these phases of life, one may experience a variety of less-than-desirable changes marked by the following:
Decreased bone density during peri-menopause
It’s possible for a menopausal woman to lose up to 20% of her bone mass due to a decrease in estrogen. Muscle mass and bone health are positively related. Muscle contractions during physical activity stimulate bone formation. Creatine can further preserve and support bone health when combined with resistance training three times per week.
Joint pain
Some studies have shown creatine supplementation can lead to a reduction in joint pain, specifically for those suffering from knee osteoarthritis. It’s also worth noting that ACL and MCL tears are most commonly reported among women over 40, possibly due to reduced muscle support around the knee joint. By increasing muscle mass and endurance, one could support better mobility in the knee by reducing joint stress and stiffness, thereby preventing injury.
Diminishing muscle mass + metabolism
As we age, a natural process known as sarcopenia occurs, whereby our muscle mass atrophies by 3–8% per decade after age 30. Both the decrease in estrogen and testosterone further contribute to the loss of muscle mass for women. For optimal muscle retention and gain, creatine supplementation of 5 mg to 8 mg per day, combined with regular resistance training, is recommended. This combination will also increase strength, performance, and recovery.
Increasing lean muscle mass contributes to a higher metabolic rate because each pound of muscle we have burns calories at rest and improves blood sugar control.
Brain fog
Evidence shows creatine supports mental clarity and improved brain function. With higher creatine availability, our neural ATP synthesis improves, which is advantageous for tasks such as cognition, attention, and memory that rely on the frontal cortex. Creatine supplementation has been shown to slow mental fatigue during stressful mental tasks and improve cognition among those with cognitive impairment. Current research studying improvements in Alzheimer’s disease symptoms due to creatine supplementation is encouraging.
Mood swings
Both clinical and preclinical evidence have demonstrated that creatine improves mood, possibly by restoring brain energy levels and homeostasis. Of note, creatine supplementation has been reported to improve symptoms of depression in 1–2 weeks of treatment in depressive patients—faster than the currently available antidepressants, which require 4–5 weeks to produce their therapeutic effects.
Creatine, like ketamine, can counteract depressive-like behaviour. It works by restoring cellular energy metabolism in the brain, especially in areas like the hippocampus, where mood regulation begins. Low brain energy translates to lower mood, but increased creatine can boost both. This impact was observed particularly among females, which is important, as women can experience an increase in mood disruption and depressive symptoms throughout life resulting from cyclical hormone phases, including puberty, pregnancy, postpartum, and menopause.
Sleep disruption
Disturbances to sleep are common during menopause due to lower estrogen levels. Research suggests creatine can help increase total sleep duration, especially on weight training days. This indicates enhanced recovery after resistance or weight training. It can also aid sleep during periods of high stress by augmenting mental capacity and reducing the negative effects of a poor night’s sleep.
Both perimenopause and menopause impact physical and mental health in a number of ways. Thankfully, attitudes have shifted in recent years toward more open and acceptable discourse regarding the many impactful issues women face during this time. Through greater awareness and shared knowledge, we can better advocate for a more comfortable transition. While we can’t avoid ‘the change,’ there are changes we can make to improve our quality of life as we navigate the inevitable.
Always consult a doctor before starting a new supplement.
Read more from Rosanna Shillolo
Rosanna Shillolo, Yoga Instructor, Wellness Coach. Entrepreneur
Rosanna graduated from The University of Guelph with a bachelor of arts degree in psychology. She personally experienced the positive impact of exercise and good nutrition both mentally and physically and wanted to help others do the same. She first became certified as a CanFitPro Personal Trainer. Years later, due to injury, she sought out yoga to heal her body and discovered it also helped balance a busy family life raising three children. Living on the lake inspired Rosanna to take her yoga practice to the water and naturally to a Paddle Canada certification as a stand-up paddle board (SUP) instructor to offer SUP yoga classes. Most recently, she was certified as a Precision Nutrition Coach so that she can offer a wide range of wellness services.
