Want to know the secret weapon I added to my supplement routine when I turned 40? Creatine!

Creatine is often associated with athletes and bodybuilders, but its benefits extend far beyond the gym floor. For women, especially those navigating the physical changes of their 40s and beyond, creatine can be a game-changer for overall health and wellness. From supporting lean muscle maintenance and boosting energy to enhancing cognitive function, creatine helps bridge the gap between feeling strong and truly thriving.

Here are five key reasons why creatine can be a game-changer for women’s health.

1. Increased Energy Levels

One of the most notable benefits of creatine is its ability to boost overall energy levels by enhancing the body’s production of ATP (adenosine triphosphate), which is the primary energy source for cellular processes and muscle contractions. For women over 40, who may experience more fatigue and reduced vitality due to hormonal changes and aging, this boost in ATP means improved energy, helping them feel more energized and capable during workouts and daily activities.

2. Improved Brain Health and Cognitive Function

Research indicates that creatine can enhance cognitive performance, including memory, mental clarity, and mood. Age-related cognitive decline often starts in midlife, affecting these crucial areas. By boosting energy availability in brain cells, creatine supports brain energy metabolism and overall cognitive function. For women over 40, particularly during periods of stress or hormonal changes like perimenopause and menopause, creatine supplementation can help preserve mental sharpness and alleviate brain fog. This translates to better memory, improved clarity, and a more balanced mood, making creatine a valuable tool for maintaining cognitive health and focus as women age.

3. Support for Bone Health

For women, particularly postmenopausal, maintaining bone density is crucial. Women over 40 experience a decrease in estrogen levels, which can contribute to bone density loss and an increased risk of osteoporosis. While calcium and vitamin D are often highlighted for bone health, creatine can play a supportive role when combined with resistance training. By aiding muscle mass and strength, creatine helps create a protective effect on bones, as stronger muscles exert force on bones and promote bone density. This combination can help maintain better bone health and potentially reduce the risk of osteoporosis.

4. Better Recovery and Reduced Muscle Soreness

As we age, the body’s ability to recover from physical activity slows down, which can lead to prolonged muscle soreness and increased risk of overuse injuries. Creatine has been shown to improve muscle recovery and decrease muscle damage following intense exercise. For women over 40 who may find recovery times longer than when they were in their 20s & 30s, creatine can help them bounce back more quickly, enabling more consistent and effective training schedules and supporting long-term fitness goals.

5. Enhanced Muscle Mass Maintenance

Lean muscle mass is worth it’s weight in gold for women over 40 as increasing it is the ONLY thing that will increase our metabolic rate in the long term. For women over 40, maintaining lean muscle mass becomes more challenging due to hormonal changes due to declining levels of growth hormone and reduced protein synthesis. Creatine supports the preservation and growth of lean muscle, even as natural anabolic hormone levels decrease with age. This support helps boost metabolism, making it easier for women to maintain a healthy weight and body composition. Additionally, stronger muscles mean better support for joints, reducing the risk of age-related joint issues.

Overall, creatine supplementation, combined with regular strength training, balanced nutrition, and adequate hydration, can be a valuable strategy for women who are aiming to optimize their health, maintain their strength, and support cognitive and bone health across various life stages, from young adults to those in peri and post-menopause.

You can find my favorite creatine supplement here​.

Want to learn more about how to build lean muscle mass? Listen to this episode of the Science of Stunning podcast!

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