Debra Atkinson, a fitness expert specializing in menopause, began her intriguing journey with creatine supplementation by chance at an industry conference. She recalls, “Every time there was a little sample of creatine… I would dump it in,” leading her to consume approximately three times the standard dose of roughly 5g—approximately 21-24g. To her surprise, she experienced cognitive enhancements as a surprising outcome of this ‘super-dosing’ experiment.
Debra, who had experimented with creatine in the 1990s without noticing any significant benefits, explained that her past experiences might have been influenced by the fact that her hormones and overall health were stable at the time. Now, being five years post-menopause, she deemed this period as crucial for potential enhancements. With her foundational health habits like strength training and nutrition well established, she began seeking that extra edge with creatine.
Does creatine reduce with age?
As we age, our body’s levels of creatine tend to decline, particularly in skeletal muscle. Research indicates that the regeneration rates of phosphocreatine—the stored form of creatine essential for rapid energy production—drop by about 8% each decade after we turn 30. Consequently, supplementation might become increasingly vital as we strive to maintain muscle and bone density over time. Debra metaphorically describes this as a tug-of-war where we must employ strategies to reclaim lost muscle.
Body composition changes
During her two-week super-dosing experience, Debra observed no noticeable changes in her body composition. However, she was not taken aback; it’s widely recognized that visible muscle growth typically doesn’t occur within two weeks. Given her extensive history of strength training and previous creatine use, she felt she was already nearing her ultimate fitness goals.
Focus and energy
Interestingly, Debra noted cognitive benefits from her first day of creatine intake. She observed an increase in her attention span and ability to focus throughout the day without experiencing fatigue. She remarked that she remained engaged, asked insightful questions, took thorough notes, and had productive discussions with her colleagues.
Taking creatine in the afternoon proved advantageous too, as it helped her extend her focus beyond her usual productive hours in the morning.
Recovery
Despite a packed travel schedule that took her across various time zones, Debra felt significantly more resilient, managing jet lag effectively and starting strong in new environments.
Sleep deprivation
Debra reported that the increased creatine intake played a crucial role during a challenging period when she had to care for her baby grandson, which resulted in a few sleepless nights. “I took creatine for those nights and felt much more alert and functional,” she shared.
Supporting her claims, recent research has suggested that high doses of creatine can mitigate cognitive decline due to sleep deprivation. It’s essential to highlight that this approach is situational rather than a regular routine; the study indicated effective doses were around 0.35g/kg of body weight, indicating a need for higher short-term doses.
Migraines
Debra also discussed her struggles with migraines during midlife, often triggered by harsh lighting and lengthy travel. Remarkably, she found that increasing her creatine dosage reduced her likelihood of experiencing migraines during her super-dosing period. This observation is based on her experiences, and she acknowledges that scientific evidence in this area is still limited.
Nonetheless, research is increasingly exploring creatine’s potential benefits for brain health, especially in the context of traumatic brain injuries and its use as a supplementary therapy for chronic migraines.
What type of creatine did she take?
Debra shared that she prefers creatine HCL, despite many experts advocating for creatine monohydrate as the standard due to its extensive research backing. She noted, “I didn’t really have issues with monohydrate before menopause, but after, I noticed I could feel bloated since our hormones and gut microbiome change.” She found HCL to be easier to digest and less likely to cause bloating.
For those considering trying this supplement, Debra advises starting with a lower dose to gauge tolerance—beginning at 3g, moving to 4g, and then reaching 5g.
If you’re contemplating a creatine trial or a significant dosage increase, it’s crucial to consult a medical professional beforehand.
