Brigid Titgemeier explains how hormonal shifts across a woman's life alter creatine needs. Estrogen fluctuations during the menstrual cycle, pregnancy, and menopause change how the body uses creatine. Research suggests supplementing during low-estrogen phases and perimenopause may improve metabolism, hormones, and brain health.
Researchers are proposing that hormonal shifts during menstruation, pregnancy, postpartum, and menopause, they change our creatine kinetics, meaning that our need for creatine can increase during these times. So one review paper specifically highlighted that creatine may be particularly beneficial when women have low estrogen concentrations in the follicular phase. It can also be beneficial in amenorrhea. It can also be beneficial during pregnancy when we know the estrogen levels are higher. But there's a lot of hormonal shifts that are taking place and with the transition through menopause. So most studies indicate that there may be significant metabolic, hormonal, and neurological benefits for women who take creatine, and that there may be benefits at some of these particular periods of time. So we often recommend that women that are going through perimenopause and menopause take creatine. And I feel like going even a little more proactive can be beneficial so that you're getting those stores in advance.
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