You’d have to have been living under a rock if you weren’t aware of this mighty little compound taking the world by storm. Once the preserve of ‘Gym-bros’ hoping to pack on some extra muscle, the benefits of Creatine for women peri and post menopause is now really coming to the fore, with impressive improvements in mental health, cognition and even anxiety.

What is Creatine?
Creatine is made from Amino Acids, the building blocks of protein. It only takes three Aminos: methionine, glycine, and arginine, to make the substance. Our bodies make about 1g per day in the liver, kidney and pancreas before moving to the muscles and brain for storage.
Until recently, Creatine was only really used by the strength/body building communities to enhance short bursts of explosive energy. And, it really works, the regular addition of Creatine significantly improves muscle growth, strength and even recovery.

The Rise of ‘Cognitive-Creatine’
Now however, it’s time for the ‘Gym-bros’ to move over, Creatine is drawing a new crowd, women peri/post-menopause- and, they’re seeing some impressive benefits!

1. Reducing the Effects of Stress: A 2024 trial published in the journal Nature, found Creatine to be especially effective at blunting the negative effects of stress and other forms of cognitive impairment.
2. Boosting the Brain: A 2023 review published in the journal Sports Medicine found Creatine reduced the effects of anxiety and even traumatic brain injuries such as concussion.
3. Tackling Depression: A recent study highlighted that over an eight-week period- supplementation with Creatine was more effective than a course of Cognitive Behaviour Therapy (CBT) in treating depression.
4. Counteracts the Effects of Sleep Deprivation:  Studies have shown that doses of between 15 and 25g of Creatine can temporarily improve cognitive function, alertness, and reaction times during periods of sleep deprivation.
5. Helps in Long COVID: One study even showed Creatine’s success in reducing the debilitating symptoms of long-COVID.

Why Women Need More Creatine
Studies have shown that women naturally have 70 to 80% less ‘self-made’ Creatine in our bodies.
Women have also been shown to consume fewer natural sources of Creatine in their daily diet.
Interestingly, Early findings have shown that supplementary Creatine has a stronger effect on women than men.

How to Take Creatine:
For general maintenance 5g is recommended daily, however for the biggest impact on cognition, experts recommend between 10 and 25 grams, dividing this onto 5g servings throughout the day.
Please note: higher doses have only been trialed short term.

Can Creatine Have Negative Effects?
Persistent online rumors have linked Creatine to Kidney damage, however this link is entirely anecdotal and has not presented during any scientific research. It should be noted though, that individuals with pre-existing kidney disease should avoid the high-dose protocols without first speaking to their doctor.
For some people, Creatine can cause mild to moderate stomach upset when first administered, this is usually only short term, and remedied by slowly increasing the dose.
Creatine draws water into the muscles, so users might find a small additional weight gain when they first begin taking it.

The Best Natural Sources of Creatine (per 100g):
Herring: 1.25g
Salmon: 0.5g
Tuna: 0.45g
Pork: 0.57g  
Beef and chicken: 0.41g

The Best Sources of Supplementation

• Choose unflavoured as its infinitely more usable
• Add it to hot water rather than cold as its dissolves completely and there’s no grainy texture
• Experiment with higher doses BEFORE you know you’ll need it: no one wants to be completely exhausted and potentially battling gastric cramping and/or diarrhoea
  
  

I’m Cursty, an experienced and certified ladies’ personal trainer based in Sharjah. I specialise in helping busy, professional women, especially those in per/post menopause to feel stronger, leaner, and more energised.
I utilise a holistic approach via functional fitness, smart nutrition, and really ‘do-able’ lifestyle support. Whether your goal is fat loss, improved sleep, or simply feeling better in your own skin, I offer personalised training sessions for women navigating the trials of midlife with careers, families, and the ups and downs of life overseas.
If you would like more information on my programmes or fees, feel free to message me at: curstyptsharjah@gmail.com