For a long time, creatine was seen as a supplement exclusively for individuals who frequent the gym to enhance muscle growth. However, times have changed, and we now have a greater understanding of the extensive advantages offered by this remarkable compound.
What is creatine?
Creatine is a vital compound made by the body (primarily in the liver, kidneys, and pancreas) and it comes together from three other amino acids: arginine, glycine, and methionine. We also can obtain complete creatine from meat and fish. Once created, creatine is transported to muscle cells all over the body and it is essential for energy production... but also, as you will learn, for bone health and neurological function.
One of the main benefits of creatine is that it can help your body produce energy in the form of ATP by being made into phosphocreatine, which is a rapidly available source of ATP. This is in contrast with other sources of energy production from sugars or fats, which have to follow much more convoluted pathways to make ATP. So, this instant energy hit is why creatine is famous in the sports nutrition world, and it’s long been used by athletes to up their game in high intensity exercise. It also draws in water into the muscle tissue, and so large loading doses are used by body builders.
Why is creatine important for women in midlife and older?
Research shows that women have a 70-80% less endogenous creatine stores compared to men. Furthermore, women are less likely to consume as much from meat and fish … but why don’t we think of it as a supplement that can benefit us? Let’s think of some of the issues women often face in different life stages: sex hormone fluctuation, fatigue, brain fog and memory, increased risk of osteoporosis.
Creatine synthesis is affected by oestrogen and progesterone, and creatine levels in the body decrease and increase in sync with oestrogen levels. Did you know that oestrogen is an anabolic hormone? It’s effect on muscle tissue is to promote muscle growth – and so as oestrogen levels fall (either as part of normal menstrual cycle, or post-menopausal), muscle protein synthesis and muscle enzyme activity can also decrease… so decreasing creatine levels.
But it is not only muscle cells that have a need for ATP and energy: what about your thyroid gland? So many women struggle with fatigue, weight gain and brain fog, and this may be related to suboptimal thyroid function. Because creatine is so helpful for cellular energy metabolism, glands like the thyroid which have high energy demand may benefit from supplementation. Additionally, research suggests that creatine may increase levels of tri-iodothyronine (T3), the active thyroid hormone, and enhance the conversion of thyroxine (T4) to T3.
And the research around improving bone health is really encouraging for post-menopausal women. The menopausal related decrease in oestrogen is a main contributing factor to age-related loss of muscle and bone mass. One recent research paper showed that a 2-year supplementation regime of creatine in post-menopausal women improved markers of bone geometry. The benefit of creatine in this population is understood to be multifaceted: bone loss is an inflammatory process, and creatine exhibits anti-inflammatory properties; and additionally, creatine can increase osteoblast activity, and these are cells involved in bone formation. The benefits of supplementation were enhanced when combined with resistance training, because when our muscles contract there is increased muscular uptake of creatine, which can in turn improve muscle mass and performance.
Cognitive benefits are also not to be overlooked – there are many studies that have shown positive effects of creatine on mood by restoring brain energy levels. What I thought was fascinating, was that females are reported to have lower levels of creatine in the brain, in particular the area of the brain that controls mood, memory, emotion and cognition! One study showed that dietary creatine intake (via meat/ fish or supplementation) was inversely proportional to the incidence of depression: a 31% greater incidence in depression in adults with the lowest 25% of creatine intake.
And a final word on methylation
Creatine crucially plays an important role in the methylation cycle by helping to conserve methyl groups, which are needed for various biological processes like DNA methylation, neurotransmitter synthesis, and detoxification. The methylation cycle involves the transfer of methyl groups (CH3) to different molecules, and one of the most significant donors of these methyl groups is S-adenosylmethionine (SAM).
When the body synthesises creatine, it uses up a significant amount of SAM. However, if creatine is available from the diet (like from animal products), the body doesn't need to produce as much internally, thus sparing SAM and reducing the demand on the methylation cycle.
When creatine is low (such as in vegan diets where dietary creatine intake is minimal), the body has to produce more creatine endogenously. This increased synthesis demands more SAM, which can deplete methylation resources. A lower availability of methyl groups can potentially impair methylation-dependent processes, which might affect energy metabolism, mood regulation, and overall cellular function. Thus, supplementing with creatine can be particularly beneficial for individuals with low dietary intake to support methylation balance.
So how to get creatine into our bodies?
The best sources of creatine are found in meat and fish: beef, pork, herring, salmon and chicken all have between 3.5-5g of creatine per 100g of cooked product. If you are vegetarian, vegan or do not regularly eat meat, then you may wish to investigate supplementation of creatine. The research on creatine supplementation is extensive and suggest that a moderate dose of 3-5g per day of creatine monohydrate has neurological, bone and muscle tissue benefits. I personally use 5g daily of Thorne Research creatine monohydrate, mixed in water. Creatine is generally very well tolerated, although high doses may cause water retention, gastrointestinal upset, dehydration or diarrhoea. Please consult a registered nutritional therapist or healthcare professional if you would like to seek advice. This information has been provided for general educational purposes only.
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Where can I go for more information?
These are useful papers that summarises creatine benefits for women through life stages, and the importance of creatine in mitochondrial function.
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