Do you have menopause? This Supplement May Boost

Hormonal fluctuations occur during the menopause. In particular, the level of estrogen is reduced, which naturally protects the woman’s body against the increase in blood cholesterol, but also protects the skeletal system by preventing bone loss. Hence, after the menopause, when estrogen levels drop drastically, problems related to bone loss begin to appear, such as wrist, hip and vertebral fractures. Hormone replacement therapy (HRT) has been proven to be an effective weapon against these complications. You can read more about it in the article ‘HRT – helps or harms’. It is also known that an adequate supply of vitamin D and calcium is important. However, scientists are looking for new ways to help women strengthen their bones after menopause.

Creatine and exercise

In the August issue Medicine & Science in Sports & Exercise Canadian scientists published a study on the effects of creatine and resistance training on bone health. 47 postmenopausal women were divided into two groups. The first was recommended appropriate strength training (3 times a week) and supplementation with creatine monohydrate at a dose of 0.05 g per kilogram of body weight before and after trainingand on days without exercise with two meals. In the second group, the same training was also introduced, but instead of the supplement, a placebo – maltodextrin was administered. The observation was carried out for 12 months. At that time, bone mineral density (BMD) was measured in women in the femoral neck and lumbar spine, which are the basic criteria for the diagnosis of osteoporosis. Other measurements that were made include lean body mass, muscle size, strength gains (weight lifting while lying down).

It turned out that the women in the creatine group had lower rate of loss of density in the femoral neck area (average loss of 1,2%) than those taking placebo (average loss of 3,9%). Additionally, the creatine group had greater increase in strength (64%) in relation to the control group (34%). There were no changes in liver enzymes in either group, and creatinine clearance was normal.

Action of creatine

Creatine Monohydrate is found naturally in the body. Its source in food is meat or fish. The task of creatine is to improve the supply of energy to the muscles, which is manifested by increasing their strength. This, in turn, allows you to lift more and more weights and forces the body to improve the ‘strength’ of the bones, i.e. increase their mass. Hence, most likely, such a beneficial effect on the skeletal system of the combination of resistance training with creatine supplementation. This theory, however, requires confirmation by further research. It also does not detract from the effect of a proper diet in reducing bone loss in the perimenopause. You can read about a proper diet during this period in The Diet of a Mature Woman.

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