The Truth About Creatine

Creatine is one of the most well-known and widely used supplements in the fitness world. It’s often praised for its ability to boost muscle strength, enhance athletic performance, and increase lean muscle mass. But despite decades of research supporting its safety and effectiveness, a number of myths still persist about creatine, particularly regarding its effects on kidney health, blood pressure, and general safety. 

In this article, we’ll debunk common myths surrounding creatine, explain its benefits—especially for perimenopausal and menopausal women—and share insights from health experts on why creatine is a powerful tool for maintaining health and vitality during this important life stage.

Common Myths About Creatine

Myth 1: 

Creatine is Bad for Your Kidneys:

One of the most common misconceptions about creatine is that it can harm the kidneys. This idea likely comes from the fact that creatine supplementation can raise creatinine levels in the blood, a marker often associated with kidney function. However, this is a misunderstanding.

The Evidence

Numerous studies have shown that creatine is safe for people with healthy kidneys. A review in the *Journal of the International Society of Sports Nutrition* (2017) concluded that creatine supplementation, even at high doses, does not cause kidney damage in healthy individuals. However, for anyone with pre-existing kidney issues, it’s important to consult with a healthcare professional before starting creatine.

Myth 2: 

Creatine Raises Blood Pressure

Another myth is that creatine causes hypertension (high blood pressure). Some people think that since creatine draws water into the muscles, it might cause dehydration or increase blood pressure. But the reality is different.

The Evidence

Research has consistently shown that creatine does not raise blood pressure in healthy individuals. A study in the *Journal of Strength and Conditioning Research* (2015) found no significant changes in blood pressure after prolonged creatine use. While creatine may cause a slight increase in body weight due to water retention in the muscles, this is not associated with increased blood pressure or negative cardiovascular effects.

Myth 3: 

Creatine is Only for Bodybuilders or Athletes

Many people assume creatine is only for those involved in high-intensity sports or bodybuilding. In reality, creatine offers benefits for people of all ages, even those who aren’t athletes.

The Evidence:

Creatine is not just for performance—it’s also beneficial for maintaining muscle mass, improving cognitive function, and reducing fatigue. Studies have shown that creatine can support older adults in maintaining strength and preventing muscle loss, particularly important for people as they age. It’s a versatile supplement that can benefit anyone looking to improve overall health.

Myth 4: 

Creatine Causes Dehydration

Since creatine causes the muscles to retain water, some people worry it might lead to dehydration. This concern is largely unfounded.

The Evidence

While creatine increases water retention in muscles, it does not lead to dehydration. Studies have found no evidence that creatine supplementation causes fluid imbalance or dehydration. That said, it’s always a good idea to stay hydrated, especially when taking any supplement that affects fluid balance.

The Health Benefits of Creatine for Perimenopausal and Menopausal Women

For women in perimenopause and menopause, creatine offers several unique health benefits, making it an excellent supplement to consider during this life stage. Menopause comes with significant hormonal changes that can affect muscle mass, bone density, metabolism, and even mood. Creatine can help mitigate some of these changes, supporting overall health and well-being during this transition.

 1.Preserving Muscle Mass and Strength

During menopause, estrogen levels drop, which can lead to a decline in muscle mass and strength. This condition, known as sarcopenia, can increase the risk of frailty and falls. Creatine can help counteract this process.

How Creatine Helps

Creatine improves muscle protein synthesis, which supports muscle growth and repair. A study published in *The Journal of Gerontology* (2018) found that creatine supplementation, when combined with resistance training, helped older women maintain muscle mass and strength, combating the effects of aging.

2. Supporting Bone Health

As estrogen levels decline during menopause, women become more susceptible to osteoporosis (a decrease in bone density). Creatine may help maintain bone health by promoting muscle strength, which in turn supports bone formation.

How Creatine Helps

Creatine stimulates muscle mass, which helps protect against bone loss. Research published in *Osteoporosis International* (2019) suggests that creatine, when paired with resistance training, can improve bone density and reduce the risk of osteoporosis in older women.

3. Improving Cognitive Function

Many women experience cognitive changes during menopause, including memory issues and brain fog. Creatine has been shown to improve cognitive performance, particularly tasks that require short-term memory and quick thinking.

How Creatine Helps: 

Creatine boosts ATP production, which fuels brain function. A study in *Neuropsychology* (2003) found that creatine supplementation improved cognitive function in healthy adults, and similar benefits have been observed in older populations. This makes creatine a great option for women experiencing mental fatigue during menopause.

4.Reducing Fatigue and Enhancing Mood

Fatigue and mood swings are common complaints during menopause, often exacerbated by hormonal shifts. Creatine can help reduce fatigue and support overall mood.

How Creatine Helps

Creatine has been shown to reduce feelings of tiredness and improve mood. A study in the *Journal of Clinical Psychopharmacology* (2003) found that creatine supplementation improved mood and reduced fatigue in both men and women. This can be especially helpful for women experiencing irritability and low energy during menopause.

5. Boosting Metabolism and Supporting Fat Loss

Metabolism tends to slow down during menopause, which can lead to weight gain, particularly around the abdominal area. Creatine can help by supporting muscle mass, which in turn helps the body burn more calories.

How Creatine Helps

By preserving lean muscle mass, creatine increases the body’s basal metabolic rate (BMR), helping with fat loss. A study published in *The American Journal of Clinical Nutrition* (2015) found that creatine supplementation, when combined with regular exercise, led to reductions in body fat and improved body composition.

Expert Insights on Creatine Safety and Effectiveness

Leading doctors and researchers agree on the safety and effectiveness of creatine, particularly for older adults and women. Here are some expert opinions:

Dr. Jose Antonio, PhD, a sports nutrition expert and co-founder of the International Society of Sports Nutrition (ISSN), has repeatedly stated that creatine is one of the most well-researched and effective supplements available, with no evidence to suggest it harms kidney function or raises blood pressure in healthy individuals. In his words, “Creatine is one of the safest and most effective supplements for improving muscle mass, strength, and performance. It is widely supported by research and has shown to be beneficial not only for athletes but for older adults as well.”

While, Dr. Richard Kreider, PhD, a professor of exercise science at Texas A&M University, has published numerous studies affirming that creatine is safe and effective for enhancing strength and preserving muscle mass, especially in older adults. He notes, “Creatine supplementation is beneficial for older adults in preventing sarcopenia and improving muscle function. It is particularly useful for individuals looking to maintain strength and mobility as they age.”

Dr. Pamela Peeke, MD, an expert in women’s health, emphasizes that creatine can help menopausal women maintain muscle mass, combat fatigue, and improve bone health, making it an excellent supplement for women navigating hormonal changes.

Dr. Stuart Phillips, PhD**, a leading researcher on muscle health, has highlighted that creatine is especially beneficial for older adults in preventing muscle loss and supporting cognitive function.

Conclusion

Creatine is a safe and effective supplement that offers a range of health benefits, particularly for women going through perimenopause and menopause. Despite lingering myths about its safety, research and expert opinions consistently show that creatine can improve muscle mass, support bone health, boost cognitive function, reduce fatigue, and help maintain a healthy metabolism. 

For women navigating the challenges of menopause, creatine is an excellent option for maintaining physical strength, preventing muscle loss, and supporting overall well-being. As always, it’s important to consult with a healthcare provider before starting any supplement, but for many women, creatine can be a valuable addition to their health regimen during this transformative life stage.