Creatine for women

Creatine and Menopause: An Ally for Bone, Muscle and Cognitive Health

Creatine, a supplement widely used in sports, is gaining prominence in the salud feminine, more and more women demand creatine, especially during perimenopause and menopause. Nutrition experts have highlighted its key role in preservation of bone and muscle mass and cognitive performance, making it a fundamental support for women in this stage of life.

The nutritionist and disseminator specialized in menopause, Marta Marcè (@marta_marce), has sent a clear message on social networks: creatine is a key supplement for women. Through his publications, he has explained how this compound can help counteract the effects of hormonal changes, benefiting the salud generally during menopause.

Why is creatine important for women in menopause?

The hormonal changes that occur during menopause directly affect a woman's bone density and muscles, increasing the risk of osteoporosis and sarcopenia. Creatine, being a source of cellular energy, contributes to slowing down these degenerative processes, promoting tissue strength and improving physical performance.

One of the least known aspects is that women have phosphocreatine levels 70% to 80% lower than men, indicating a greater need for supplementation. Additionally, research suggests that the relationship between creatine and female hormones makes its intake especially relevant at this stage.

Benefits of creatine in menopause

1. Protection salud bone

The risk of bone loss increases with menopause, but combining creatine with strength training has proven to be effective for strengthen bones and prevent osteoporosis.

2. Muscle maintenance and development

Loss of muscle mass is common with age. Creatine helps preserve muscle tissue, facilitating recovery and improving strength and endurance.

3. Benefits for brain function

It not only has a physical impact, but also optimizes energy levels in the brain, contributing to improving the memory, concentration and mood in menopausal women.

How to take creatine during menopause?

To make the most of its benefits, it is essential to take it daily, regardless of whether you train or not. Creatine acts through a process of saturation and accumulation, so consistency is key.

Recommended dosage

The most studied quantity is 3 to 5 grams daily, although some research suggests that women may require higher doses due to lower dietary creatine intake.

Ideal time for consumption

While taking creatine after training could optimize its absorption, the most important thing is be constant and ensure daily intake.

In short, 

Incorporating creatine into your daily routine can make a big difference in your salud of women during menopause. From the bone protection to improved cognitive and muscular performance, this supplement is emerging as a key tool for a healthy and active menopause.

Where to buy Creatine?

You can buy creatine in the official Amix store 

> Buy Creatine Creapure

> Buy Chewable Creatine

> Buy flavored Creatine