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Creatine supplementation can help with a number of issues related to menopause, including:
· Bone health
Creatine can help build bone mass density and strengthen bones. When combined with resistance training, creatine can reduce inflammation and oxidative stress, which can lead to increased bone formation.
· Muscle health
Creatine can help increase muscle mass and function. One study found that older, untrained women who took creatine doubled the strength they gained from a 10-week resistance training program.
· Brain function
Creatine can improve cognitive performance and brain function, and reduce mental fatigue. It can also help with brain fog.
· Sleep
Hormonal fluctuations during menopause can lead to sleep deprivation, which can decrease mental alertness. Creatine can help with sleep.
Creatine is generally considered safe, and the generally recommended dose is 3 to 5 grams a day. The form to use for maximal absorption is creatine monohydrate.
Creatine is produced naturally in the body through the consumption of creatine-containing foods or supplements. Foods with high concentrations of creatine include: herring, chicken, red meat, salmon, and tuna.
250gm