Should women in menopause take creatine?

Nikkiey ties the case for creatine to what happens in midlife. On Ep. 15 and Ep. 192 she explains that estrogen decreases through menopause, which makes osteoporosis and fractures more likely if you don't have good muscle supporting your bones. That's why creatine, long used by bodybuilders, sprinters and powerlifters, is also common among older adults looking to improve muscle mass and strength. On Ep. 161 she adds that after 30, women lose muscle mass by roughly 3 to 8% per decade, and that adequate protein and strength training are what preserve muscle and help keep bones strong. Creatine supports that work. It doesn't replace it.

One thing to know up front: creatine makes muscles hold more water, so they can look larger and fuller. On Ep. 192 Nikkiey stresses that because your muscles are pulling in that water, you have to stay hydrated for your whole body to function well.

She hasn't always been a fan. On Ep. 161 she says she was against creatine early in her career, assuming whole foods covered it. She changed her mind as the research piled up, and now calls it properly rated and great for women 45 and older going through menopause. Her caveat is clear: consult your doctor, especially if you aren't drinking enough water. The show doesn't give dosing advice, so work out with your doctor whether creatine fits your health picture.