By Jennifer Brix, ND
Perimenopause – the transitional phase that can span over a decade before menopause – brings a cascade of physical and emotional changes. Fluctuating hormones, reduced energy, muscle loss, mood swings, brain fog, and decreased exercise tolerance are just a few of the challenges many women face. While hormone replacement therapy and dietary changes are often recommended, two lesser-known supplements – creatine and L-glutamine – are gaining attention for their unique ability to support women through this transformative stage.
Creatine: Beyond the gym
Creatine is a naturally occurring compound stored in muscles and the brain. It is best known for its role in energy production. While it’s often associated with male athletes, recent studies show that creatine offers significant benefits for women, especially during perimenopause.
One of the most pressing concerns during this time is sarcopenia, or the gradual loss of muscle mass. As estrogen levels decline, maintaining lean muscle becomes more difficult. Creatine can help support muscle mass by promoting ATP production, fuelling muscle contractions, and thereby enhancing the effectiveness of strength training. Research shows that creatine supplementation, especially when paired with resistance exercise, can help preserve muscle mass and strength in perimenopausal and postmenopausal women.
But the benefits don’t stop at the muscles. Research suggests that creatine can support cognitive function, which is often impacted by fluctuations in hormone levels during perimenopause. It has been shown to improve short-term memory and mental clarity by enhancing brain energy metabolism. So women who experience brain fog, memory lapses, or mental fatigue may find relief by taking creatine.
Additionally, creatine may contribute to bone health. While not a direct bone-building supplement, its role in improving muscle strength and balance can reduce the risk of falls, indirectly supporting bone density and reducing the likelihood of fractures.
L-glutamine: Gut and immune support
L-glutamine is the most abundant amino acid in the body and plays a vital role in gut health, immune function, and metabolic balance. During perimenopause, many women experience digestive issues, such as bloating, food sensitivities, and leaky gut – often linked to hormonal shifts. L-glutamine helps repair the gut lining, reduce inflammation, and improve nutrient absorption, all of which support hormone balance.
This amino acid also supports the immune system, which can become more vulnerable as estrogen levels drop. By fuelling immune cells, L-glutamine helps maintain resilience against different stressors[HS1] [KG2] [JB3] [BN4] [JB5] [BN6] , especially after periods of physical stress.
A holistic approach
Although often viewed through the lens of sports nutrition, creatine and L-glutamine may offer unique benefits for perimenopausal women. It’s recommended to take 5 g of creatine mixed in water within 30 minutes of exercising to support muscle mass, but if you’re looking for the additional brain and bone benefits, time of day doesn’t seem to matter. When taking L-glutamine, 5 g is often recommended after exercising to help restore glutamine levels in the muscles. It can also be taken at other times of the day to support gut and brain health. As always, consult a health care practitioner before starting any new supplements.
References:
Amiri E, Sheikholeslami-Vatani D. The role of resistance training and creatine supplementation on oxidative stress, antioxidant defense, muscle strength, and quality of life in older adults. Front Public Health. 2023; 11:1062832.
Candow DG, Chilibeck PD, Forbes SC, et al. Effect of creatine supplementation and resistance training on muscle strength and body composition in older adults: A meta-analysis. Open Access J Sports Med. 2017; 8:213-26.
Chilibeck PD, Candow DG, Gordon JJ, et al. A 2-yr randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. Med Sci Sports Exerc. 2023; 55(10):1750-60.
Cruzat V, Macedo Rogero M, Noel Keane K, et al. Glutamine: Metabolism and immune function, supplementation and clinical translation. Nutrients. 2018; 10(11):1564.
Gualano B, Rawson ES, Candow DG, et al. Creatine supplementation in the aging population: Effects on skeletal muscle, bone and brain. Amino Acids. 2016; 48(8):1793-805.
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Marshall RP, Droste JN, Giessing J, et al. Role of creatine supplementation in conditions involving mitochondrial dysfunction: A narrative review. Nutrients. 2022; 14(3):529.
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Rae C, Digney AL, McEwan SR, et al. Oral creatine monohydrate supplementation improves brain performance: A double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003; 270(1529):2147-50.