Creatine and Women's Health: From Menstruation to Menopause

Creatine has long been considered a dietary supplement intended primarily for athletes. However, in recent years, numerous studies have shown that creatine also plays an important role in women's health – from the reproductive period, pregnancy, the postpartum period, and all the way to menopause.

Creatine and the reproductive cycle
Research shows that creatine affects energy metabolism in cells and can support the female body during different stages of the reproductive cycle. Creatine helps regulate hormonal changes, improves cognitive function, and reduces fatigue during menstruation.

Creatine in pregnancy
Creatine is essential for energy metabolism in the placenta. Studies have shown that creatine supplementation during pregnancy can improve pregnancy outcomes and reduces the risk of placenta-related complications.

• An open clinical study showed that creatine supplementation was safe and well tolerated.

• A prospective cohort study confirmed that creatine supports metabolism in low-risk pregnant women.

• However, research warns that pregnant women often consume too little creatine through their diet.

Creatine and menopause
After menopause, muscle mass naturally decreases, increasing the risk of sarcopenia. Creatine, when combined with strength training, has been shown to improve bone health and maintains muscle strength in menopausal women.

Creatine and athletic performance in women
Creatine is not just an ergogenic aid for male athletes – women also benefit from it.

• Adding creatine improves recovery after exercise through the menstrual cycle.

• Increases sleep quality after intense training.

• Proven to improve athletic performance and regeneration.

Creatine and cognitive function
Creatine is not only important for muscles, but also for the brain. Research shows that creatine can improve cognitive abilities, attention and memory. This is especially important during periods of hormonal changes, such as pregnancy and menopause.

Conclusion
Creatine is a nutritional supplement that goes beyond the sports context. Its benefits for women's health are supported by extensive research - from the reproductive cycle, pregnancy, menopause to cognitive function. Creatine supplementation can provide important support for women at all stages of life.

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