My daughter (who lifts) told me about creatine about a month ago. I have in past six months undertaken a heavy metal & gut detox (supervised by my integrative doctor). Changed gyms, started focusing on weight training & consistent training cardio & pilates. I feel better than I have my entire life & I am fitter. I started creatine this morning. I am 52 YO, peri meno.
Thank you so much for sharing your experience, and I'm so happy to hear you're feeling better and have support! And let's gooo on adding creatine: I can't wait to hear how you feel!
Good stuff! I am 51 and have been taking creatine for 3 years now. I also use collagen and have been for 8 years and magnesium spray for 12 years. I take them with me when traveling to never miss a day. I run a lot, lift weights 4-5 days a week, and am “lifestyle active” the rest of the time. The proof is in the results…you look strong! The results come from a consistent pattern. Strong is the new strong, I often say jokingly (kind of.)
Creatine makes my hair fall out. I know "there's no scientific evidence it can cause hair loss" but it makes my hair fall out, so...
It's so disappointing. I wish I could take it but the last time I tried it wasn't just extra hair coming off in the shower, I got a very noticeable bald spot on my eyebrow. I'm just not ready to lose my eyebrows.
I'm not alone but it's purely anectdotal. A doctor of nutrition science (Chris Masterjohn) did an article about creatine side effects (like insomnia and hair loss among others maybe) and what might be going on with an individual's biochemistry to cause them. It's behind a paywall and I haven't splurged for it yet, but maybe there's something I can address health or nutrition-wise that will let me keep my hair while taking creatine.
Back when I was working in scientific fields I actually looked into this exact thing. It’s not backed up by loads of evidence but some thoughts are that creatine can increase DHT, which can cause baldness.
From what I can remember, it’s more a ‘potentially increases DHT’ than something that happens to everyone. So might be that?
Same. And causes acne. My skin and hair are super sensitive to androgens so this tracks. Such a bummer. Also, I have dark circles under my eyes and it made them so puffy, even the best brand out there.
This is brilliant thank you! I added Creatine a few months ago but each time I took it-5g in my smoothie- I had a migraine that day. So I’ve started with much less and slowly building it up, seems to be working. And It seems to help my focus, which is awesome as I have ADHD. Been a vegetarian for 40 years- so I think I was low and it must be a really good thing to be adding it, I’m a menopause coach and nutritional therapist. Lifting is my joy, not been to gym for almost 4 weeks as have had a flu virus ( which is annoying as I’m never ill!!!) excited to see how the creatine supports my muscle memory as I get back to it soon!
You write very well and are clear and concise with your descriptions and language use. My get to the facts, but tell me how it worked "guy" brain greatly appreciates those skills.
This is timely, as I am upping my workout game after 50 and this will work well into my routine and diet. I'd take this supplement back in my 20's when we all (men in the military) were working out to look like bodybuilders, but stopped as routines and circumstances changes.
I also was interested to see the potential benefits on cognitive health, as I have a mother who is in mid stage dementia. With cognitive decline, any small improvements are huge for them - one clear day of thinking, is a victory. I'll do some research on contraindication with her current meds.
Thanks for sharing your story and knowledge. One of the great things about Substack is that there is no shortage of useful info and anecdotes, as well as a place that allows me a rant or 10 per week.
I LOVED this article. I used to take creatine and have over 3 years after lots of life changes, stopped taking creatine (honestly I forgot about it) but this post made me remember how AMAZING I felt when I took it and how effective my workouts were. Thank you for the motivation via the aggregated research to get back to it. You rock!
I enjoyed taking creatine, but stopped when I was diagnosed with breast cancer. There is some evidence to show that creatine promotes metastasis in breast and liver cancers. My understanding is that it’s not always safe.
This was amazing! Thank you so much for the depth covered here. It’s enough to motivate me to start using the half full container on my counter that’s been sitting there for months not being used 😅
My daughter (who lifts) told me about creatine about a month ago. I have in past six months undertaken a heavy metal & gut detox (supervised by my integrative doctor). Changed gyms, started focusing on weight training & consistent training cardio & pilates. I feel better than I have my entire life & I am fitter. I started creatine this morning. I am 52 YO, peri meno.
Thank you so much for sharing your experience, and I'm so happy to hear you're feeling better and have support! And let's gooo on adding creatine: I can't wait to hear how you feel!
Good stuff! I am 51 and have been taking creatine for 3 years now. I also use collagen and have been for 8 years and magnesium spray for 12 years. I take them with me when traveling to never miss a day. I run a lot, lift weights 4-5 days a week, and am “lifestyle active” the rest of the time. The proof is in the results…you look strong! The results come from a consistent pattern. Strong is the new strong, I often say jokingly (kind of.)
You are a badass, Margaret!!!
Right back at you! It is empowering to empower one another. As women, we need to own our strength and champion other women to do the same.
Creatine makes my hair fall out. I know "there's no scientific evidence it can cause hair loss" but it makes my hair fall out, so...
It's so disappointing. I wish I could take it but the last time I tried it wasn't just extra hair coming off in the shower, I got a very noticeable bald spot on my eyebrow. I'm just not ready to lose my eyebrows.
I am so sorry🩵, and it totally makes sense you stopped taking it. Thankfully we can get creatine in our diets, too!
That's very interesting. I hadn't heard that effect.
Same!
I'm not alone but it's purely anectdotal. A doctor of nutrition science (Chris Masterjohn) did an article about creatine side effects (like insomnia and hair loss among others maybe) and what might be going on with an individual's biochemistry to cause them. It's behind a paywall and I haven't splurged for it yet, but maybe there's something I can address health or nutrition-wise that will let me keep my hair while taking creatine.
Thank you so much for sharing this! I’ll look into it too.
Terrible that's behind a pay wall though. I hope you're able to find something.
Back when I was working in scientific fields I actually looked into this exact thing. It’s not backed up by loads of evidence but some thoughts are that creatine can increase DHT, which can cause baldness.
From what I can remember, it’s more a ‘potentially increases DHT’ than something that happens to everyone. So might be that?
Thank you for sharing this! I learned something new.
Same. And causes acne. My skin and hair are super sensitive to androgens so this tracks. Such a bummer. Also, I have dark circles under my eyes and it made them so puffy, even the best brand out there.
Ugh so sorry, Casey. Thankfully lots of awesome ways to get it in our diets too.🩵
My kidney function GFR tests low around 59 but if I drink a LOT of water I can get it to 65. Creatine probably not safe for me?
It's awesome you know your blood levels. I recommend that you talk to your doctor before you start on creatine, for peace of mind.
No I didn't think it's safe if you already have kidney damage. Will research it or ask my DR.
Talking to your doctor is always a good idea!
Not sure I can 100% get behind this statement, but I understand why you would say it.
This is brilliant thank you! I added Creatine a few months ago but each time I took it-5g in my smoothie- I had a migraine that day. So I’ve started with much less and slowly building it up, seems to be working. And It seems to help my focus, which is awesome as I have ADHD. Been a vegetarian for 40 years- so I think I was low and it must be a really good thing to be adding it, I’m a menopause coach and nutritional therapist. Lifting is my joy, not been to gym for almost 4 weeks as have had a flu virus ( which is annoying as I’m never ill!!!) excited to see how the creatine supports my muscle memory as I get back to it soon!
Smart to build up. And I’m so happy it’s helped you feel even better! Really want women in peri and meno to know this is a helpful supplement.
Love your supplement posts!! They always teach me something new about the things I thought I already knew about. 😊
Aww, thank you and I’m so glad ya learned something new!
I’m 43 yo too & adding another pack of abs would do me nicely ;-)
I didn’t have abs at any pt in my life until my 40s!
It’s absolutely a challenge after having children
It definitely is. Three for me!
Creatine is a game changer!
Agree 🎯!
I put it in my coffee every morning
Love that! Do you use a frother so it doesn't get clumpy?
I haven’t had any problems just mixing it straight – I’m using creatine monohydrate generic. I mix with a little bit of Colombian sugar/Panela
Sounds delicious. 💪
So I think I’m gonna get into creatine?????!
Let’s goooo!🚀
Bravo on this article!!
You write very well and are clear and concise with your descriptions and language use. My get to the facts, but tell me how it worked "guy" brain greatly appreciates those skills.
This is timely, as I am upping my workout game after 50 and this will work well into my routine and diet. I'd take this supplement back in my 20's when we all (men in the military) were working out to look like bodybuilders, but stopped as routines and circumstances changes.
I also was interested to see the potential benefits on cognitive health, as I have a mother who is in mid stage dementia. With cognitive decline, any small improvements are huge for them - one clear day of thinking, is a victory. I'll do some research on contraindication with her current meds.
Thanks for sharing your story and knowledge. One of the great things about Substack is that there is no shortage of useful info and anecdotes, as well as a place that allows me a rant or 10 per week.
CTD
This means a ton to me! Thank you for reading and for the feedback. And love that you’re exploring to help support your mother. 🩵
I LOVED this article. I used to take creatine and have over 3 years after lots of life changes, stopped taking creatine (honestly I forgot about it) but this post made me remember how AMAZING I felt when I took it and how effective my workouts were. Thank you for the motivation via the aggregated research to get back to it. You rock!
You are so welcome! And thank you for sharing your experience. 🩵
I enjoyed taking creatine, but stopped when I was diagnosed with breast cancer. There is some evidence to show that creatine promotes metastasis in breast and liver cancers. My understanding is that it’s not always safe.
Appreciate you sharing. 🩵 definitely talk to your doctor given your diagnosis.
This was amazing! Thank you so much for the depth covered here. It’s enough to motivate me to start using the half full container on my counter that’s been sitting there for months not being used 😅
We've all been there. :) Kmp on how you feel!
Thank you for this insightful piece! Is taking aminos a necessary prerequisite for adding creatine?
Nope! You can take one, the other or both. They’re my top two supplements, and I take them every day.
Took it for years together with aminos and whey. Scamdemic changed my view on everything. I stopped with all of them and feels better than ever.
I’m glad you found what works for you and feel good!