Can a safe and inexpensive supplement actually help you shed stubborn pounds, and feel genuinely energized again after menopause Millions of women taking creatine—including 165-pounds-lighter Melissa Schloemer, pictured above—sure seem to think so! And growing research on creatine benefits backs them up. Both in science labs and in the real world, “we’re seeing effects we underestimated even a few years ago,” says Pravin Date, MD, a UCLA-trained hormone-optimization expert. Keep reading for the latest on creatine for women and what it can do for your body and for Melissa’s inspiring story. 

What is creatine exactly?

“It’s a compound your body makes from the protein you eat,” explains Dr. Date. “Its main function is helping muscles produce quick energy.” Research also shows that creatine does many other great things. But to take full advantage, your system may need a nudge.

Is your creatine low?

Here’s something you may not know: Estrogen helps your body produce creatine. So as estrogen naturally declines over the years, your creatine levels drop too.  Luckily, a supplement can be so good at restoring levels, women often report feeling 5 or 10 years younger. 

Creatine benefits you’ll love

Strength + energy soar

Creatine draws water into muscle cells, which helps stimulate growth. Plus the compound shifts certain hormones and body chemicals in a way that promotes muscle development. And yep, older women reap the rewards. Studies even show regular supplements help seniors aged 60 to 80 build muscle four times faster than a placebo! Bonus: “More muscle almost always translates into better energy and stamina,” notes Dr. Date.

Exercise gets easier

Creatine helps your muscles make ATP, a molecule that lets them work harder without you noticing extra effort, says Dr. Date, chief medical officer of the wellness platform Alive Health. Better yet, a recent Journal of the International Society of Sports Nutrition study found that after just three days of supplementing, adults began bouncing back faster after workouts, with their heart rates returning to normal faster and way less post-exercise soreness.

Blood sugar steadies

Especially when combined with exercise, creatine increases special compounds that help pull sugar from the blood into muscle cells to be used as fuel. The creatine-plus-exercise effect is so powerful, it got a group of patients with full-blown diabetes back into prediabetic range in just 12 weeks. In the same University of Sao Paulo study, an exercise-only group saw no improvement.

Waistlines shrink

Extra muscle amps metabolism, so you burn more calories 24/7. Energy rises, so you may burn more calories without trying. Meanwhile, improving blood sugar shifts hormones so it’s easier to burn fat. The result? Findings in the European Journal of Applied Physiology showed that older women given creatine shed body fat up to seven times faster than a placebo group. Wow!

Mood + memory improve

A breakthrough 2024 Frontiers in Nutrition analysis confirmed creatine significantly boosts recall, focus and processing speed. Separate tests also demonstrated that creatine can help lift depression two times faster than a placebo. More research is needed, but “the brain uses creatine for energy, so this makes sense,” says Dr. Date. 

How much creatine should I take—and when should I take creatine?

Dr. Date advises using creatine monohydrate from a trusted brand. Take 5g daily mixed in water or any drink. Or if taking creatine that way doesn’t appeal to you, it is flavorless and can be stirred in foods like applesauce or pudding. We also enjoy JIMMYBAR! brand’s new creatine protein bars. Studies also show the best time to take creatine is right before you exercise. Add strength training 2 to 3 times a week.

To maximize creatine benefits, prioritize protein at meals. “Creatine only works if you take in enough protein to allow your body to build and maintain muscle,” says Dr. Date. Duke University research suggests older women (men too!) need about 1 g protein for every two pounds body weight (or 100 g if you’re 200 pounds). Most women see more energy in two weeks, with other benefits coming over time. 

FULL LINK HERE: https://www.womansworld.com/weight-loss/success-stories/creatine-benefits-for-women-over-50-energy-weight-loss-and-more