I love being your personal guinea pig! I have tried many things in an effort to figure out what actually works and/or what is just “health-washing” in this space. As background, I’ve been consistently taking 3-5 g Creatine Monohydrate from Bulk Supplements (no need for fancy here) for 2 months now in my effort to maintain/build muscle mass at 52. I started on January 3rd as one of my 2024 goals is to increase SMM (skeletal muscle mass). Below are the anecdotal results in my N-of-1 Study (meaning this is obviously not scientific and should not be considered medical advice by any means). Before we jump into my results, I am also including some science backed research on using creatine for women as this is the reason I started taking it in the first place.
As background, creatine is one of the most studied supplements out there. Creatine is naturally occurring in the body. It’s important for energy production during short, high-intensity exercises, like lifting weights or HIIT training. The thought is that adding creatine may add to our capacity in terms of energy and strength.
Let’s delve into the top benefits of creatine supplementation supported by scientific research from PubMed.
- Improved Muscle Strength and Mass: As women age, there’s a natural decline in muscle mass and strength, a process known as sarcopenia. Creatine supplementation has been shown to counteract this decline by enhancing muscle protein synthesis and increasing muscle cell volume. A study published in the Journal of Cachexia, Sarcopenia and Muscle found that creatine supplementation combined with resistance training significantly increased muscle mass and strength in older adults, including women.
- Enhanced Cognitive Function: Cognitive decline is a concern for many women as they approach menopause. So many fear that their absentmindedness is a sign of something bigger. Fortunately, emerging research suggests that creatine supplementation may have cognitive benefits. A study published in the journal Neurobiology of Aging reported that creatine supplementation improved memory and cognitive function in older adults. Additionally, creatine has shown potential in reducing mental fatigue which is an issue many perimenopausal/postmenopausal women are challenged with.
- Increased Bone Health: Osteoporosis, characterized by decreased bone density and increased fracture risk, is a common concern for women post-menopause. Creatine supplementation may offer support for bone health by stimulating bone formation and enhancing bone mineral density. Research published in the Journal of Musculoskeletal and Neuronal Interactions suggests that creatine supplementation, in combination with resistance training, can improve bone health markers in older adults, potentially reducing the risk of osteoporosis-related fractures.
- Hormonal Support: During perimenopause, hormonal fluctuations, particularly declining estrogen levels, can contribute to various symptoms like mood swings, hot flashes, and fatigue. Creatine supplementation may help modulate hormone levels, including testosterone and estrogen, promoting hormonal balance. A study published in the European Journal of Applied Physiology demonstrated that creatine supplementation increased testosterone levels in resistance-trained women, which could have implications for maintaining muscle mass and overall well-being during perimenopause.
- Mitochondrial Function and Energy Production: Mitochondrial dysfunction and decreased energy production are common features of aging, leading to fatigue and decreased physical performance. This is personally the biggest reason I started my experimentation. Creatine plays a crucial role in cellular energy metabolism, particularly in tissues with high energy demands like skeletal muscle and the brain. Research published in the Journal of Gerontology suggests that creatine supplementation may enhance mitochondrial function, thereby improving energy production and reducing fatigue.
My Personal Experiment Results:
As I mentioned, it has been only two months since I have consistently been taking this creatine. I have tried to keep my workout regimen the exact same as I had in the prior year. Meaning I have not been doing any more weight training than usual. I go to f45 4 days a week, I do one day of pure strength, 2 days mixed strength/HIIT and one day pure cardio. In between I walk typically 10k steps per day, play tennis one to two times a week, do yoga once a week and do at least 36 pushups (spaced out) and 100 air squats on my days off of weight training. I have maintained my similar nutrition plan as I have for many years now. For those of you who have done my 30 days, I follow the IF paleo plan 80-90% of the time. I do change this based on the phase of my cycle, decreasing fasting length and increasing carbohydrates in the luteal phase. I know my TDEE and never count calories but am obviously well versed here.
Here are my creatine experiment takeaways:
- Feel stronger: I can do more pushups in a row for sure. If I push it, I I can probably do 30 in a row but a partial shoulder tear limits a bit. I was tappng out at about 20-25 before. I get that “feeling” stronger could totally be placebo, but I’ll take it!
- Seem more alert: But then again I have never had an issue with brain fog or afternoon fatigue unless I didn’t sleep well.
- Better energy: About 5% maybe, again is this placebo?. This is again the biggest reason for me wanting to starting taking creatine in the first place. I’m also really working on getting my iron levels up so this could be a confounding variable.
- Have to pee more frequently/urgently: Ugh. I have always struggled here and creatine has intensified this, so a bit of a major bummer.
- No lasting weight gain, but maybe my chest got bigger: Benefit here as I don’t have much to work with, but I’m guessing from water weight?
- Gained 2 pounds right away, but this went away: Many women don’t take creatine out of this concern. I would not worry about this at all! It’s often temporary and not “real” weight gain.
InBody RESULTs:
To see if there were any verifiable results I had an InBody scan done at f45 on March 6th. My previous scan was done mid December 2024, so about 2.5 months prior as part of my 30 Days to Feeling Fabulous program .
- Weight-from 113.5 to 113.3 (obviously negligible) as I have a 5 pound swing that I feel is my set weight. Never focus on that scale number it can be very misleading and frustrating!
- SMM (skeletal muscle mass)-from 55.8 to 56.9 (over a pound of lean muscle mass is big people especially without changing or increasing weight training)
- PBF (percentage body fat)-12.2 to 10.6 (decrease of about 1.5 percent, also huge as many of us carry to much body fat)
So I do plan on continuing, however the urge to pee is rough for a lady who drinks as much liquid as I do and already struggles with a weak pelvic floor. What to do?! Maybe work on that next…Suggestions? I’m totally open!
Cheers to your health and let me know below if you will say “yes: or “no” to taking creatine based on this post! XDeeDee
Very interesting results, I am so happy for you. Not sure yet if I will try.
I have another question, have you heard of this DOSE for the liver shots? If so, what are your thoughts? I am not sure what the carb nutrition is either. I have diabetes & PMR so I’m not sure if Creatine or DOSE is safe for me.
Thank you
I reviewed the ingredients, all of which are helpful for liver detox, however I dont think they are in a therapeutic enough dose. I take milk thistle and turmeric supplements regularly.
This is fascinating information! Thanks for sharing and being such an inspiration to so many of us.
this is very intriguing to me. I have upped my weights in the last few months. I would definitely try it. As far as your pelvic floor, maybe more specific exercises more often? Thanks for sharing!
I really dont see much downside to trying it! Of course talk to your doctor first. Let me know if you feel it gives you any results.
Thank you so much for sharing this, I just started taking it during your 30-day program. I do not consistently workout or strength train. Currently working out just 1-2x a week. I have goals to do more. I was wondering if I should take it even if I don’t work out and if there is still benefit. It feels like there would be, you listed a lot of excellent benefits.
Yes, I would think you should stick with it and try to get to 3 times per week!
Great info thanks
Do you take it?
Very interesting and I love learning. I will hold off trying for now. Thank you DeeDee for all your research and knowledge. You are the BEST!!!
Thanks Cheryl!
Did you experience muscle cramping? I read that can be an issue. I have neuropathy in my right foot and leg which causes me to have cramps at night. I started taking creative and they became much worse. Waking me up 3/4 times a night!! Any suggestions to keep this from happening? I take magnesium and use electrolytes regularly in my water. I’m so bummed about this. Really was hoping to include this in my daily routine
I did not at all. I have neuropathy as part of my autoimmune disease, and I have experienced no issues here. I take Mag Glycinate 500mg daily and do electrolytes as well.