menopause<\/a>, Wylie says.<\/p>\n\u201cProgesterone is a hormone produced predominantly in ovulation, so post-menopausal women no longer have the same level of exposure to this hormone,\u201d she explains.<\/p>\n
\u201cProgesterone plays a role in building muscle tissue, so supplementing with creatine may help buffer this hormonal effect.\u201d<\/p>\n
It\u2019s not just our muscles that can benefit from creatine at this stage of life, but also our brains.<\/p>\n
Wylie says studies show that creatine is beneficial for cognitive health and mood, and greater effects have been seen in females, especially post-menopausal women, because of the increased inflammation exposure of the brain at this life stage.<\/p>\n
Citing recent research, Wylie says, \u201cCreatine has been shown to support women with major depressive disorder in improving mood and remission from depression twice as fast as the control group when taking 5g creatine daily alongside their medication.\u201d<\/p>\n
New Zealand registered nutritionist Claire Turnbull agrees creatine can benefit both men and women.<\/p>\n
![\"New]()
New Zealand registered nutritionist Claire Turnbull.<\/p>\n
\u201cAs well as the proven benefits when it comes to strength and recovery, there is increasing interest in the role creatine has on brain and bone health,\u201d she says. <\/p>\n
\u201cIt is the most highly researched of all supplements and for most people is safe to use.\u201d<\/p>\n
It\u2019s found in animal products like poultry, red meat and fish, but in relatively low amounts – so what\u2019s the best form to take it in?<\/p>\n
\u201cA 100% creatine monohydrate powder is the most effective way to supplement creatine,\u201d Wylie says.<\/p>\n
\u201cFor the everyday user, taking 5g daily [consistently] is plenty to achieve creatine saturation, meaning the muscle tissue has its fill of creatine, after around a week.\u201d<\/p>\n
\u201cCreatine monohydrate powder is the form that has been more tried and tested,\u201d Turnbull says, adding that it tends to be cheaper than other forms.<\/p>\n
\u201cGummies can be tasty and convenient, but there have been concerns about how consistent the doses are in a single gummy.\u201d<\/p>\n
It can take time to notice any changes from taking creatine – consistency is key.<\/p>\n
\u201cIf you are interested, there is no harm in trying it at the recommended dose of 3-5g daily and seeing if you notice any differences, although you will need to be patient as results aren\u2019t instant,\u201d Turnbull notes.<\/p>\n
\u201cSome people struggle with water retention initially, and digestive issues, so this is just something to keep in mind.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"\u201cThis is why creatine is so sought after in exercise and athletic performance.\u201d But she says that association…\n","protected":false},"author":2,"featured_media":36294,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[7509,427,5147,7510,28152,1801,580,7514,28154,1182,15830,103,28155,61,10359,60,589,12359,28151,22961,9124,446,12615,28153,10198,1180,28149,7330,28150,7786,2541,28156,4535,5906,4599,5172],"class_list":["post-36293","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-about","tag-and","tag-benefits","tag-boost","tag-countless","tag-creatine","tag-energy","tag-experts","tag-extra","tag-for","tag-give","tag-health","tag-help","tag-ie","tag-interest","tag-ireland","tag-market","tag-menopause","tag-months","tag-mood","tag-muscle","tag-nutrition","tag-power","tag-promising","tag-recent","tag-rising","tag-say","tag-search","tag-seen","tag-strength","tag-supplements","tag-through","tag-what","tag-with","tag-women","tag-workouts"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/36293","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=36293"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/36293\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/36294"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=36293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=36293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=36293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}