True Creatine+: A Comprehensive Ally for Fitness, Menopause, Longevity, and Cognition

 

In the ever-evolving world of wellness, few supplements have stood the test of time like creatine. Once the reserve of athletes seeking to enhance their performance, recent research has opened a new chapter in creatine’s story—one that extends far beyond muscle strength and athletic performance.

Today, creatine is emerging as a vital ally in all areas of physical and mental performance showing promise in areas as diverse as menopause management, cognitive health, and even longevity. Paired with synergistic ingredients like vitamin D, magnesium, and taurine, as found in True Creatine+, this supplement is redefining how we approach health and wellness.

From Gym Staple To Everyday Essential

For years, creatine has been synonymous with improved strength, power, and recovery. Its ability to regenerate ATP—your body’s primary energy currency—during exercise is well-documented. Decades of studies have consistently shown that creatine supplementation leads to significant gains in sports and exercise performance as well as supporting muscle mass and strength. But that’s just the beginning.

More recently, researchers have begun to explore creatine’s benefits outside the gym. Creatine supplementation supports not only the high energy demands of muscle cells but also other energetically demanding cells like those in the brain and immune system. 

Creatine levels slowly decline as we age and the benefits of supplemental creatine extend into the realm of longevity. By supporting cellular energy production, creatine helps maintain the function of various organs and tissues as we age. Its antioxidant properties also help reduce oxidative stress, a key factor in the ageing process. Extending life’s health span This makes it an excellent addition to a comprehensive wellness routine aimed at extending health span - the number of years you live in good health - rather than just lifespan.

Supporting Menopause

As women transition through menopause, the body undergoes significant changes including muscle loss, lowered bone density, increased fatigue, and cognitive challenges. However, recent studies indicate that creatine supplementation can help mitigate these effects, offering a natural way to maintain strength, vitality, and mental clarity during this life stage.

 

Postmenopausal women are at a higher risk of osteoporosis and fractures because of the decline in estrogen levels that occurs after menopause.  Research has shown that creatine can act as a countermeasure to menopause-related bone loss (1). In one study twelve months of creatine supplementation with resistance training in postmenopausal women can lead to a clinically significant increase in bone mineral density (2). 

Creatine use has consistently demonstrated improvements in muscle, strength and exercise capacity.  Not only does this help women embrace the benefits of exercise whilst navigating this transitional period of life but our muscle mass is such a critical longevity factor in determining our healthspan.  

Fueling the Brain

Creatine is not just for muscles and bones—it’s crucial for your brain as well. The brain demands a constant supply of energy, especially during tasks that require intense focus and cognitive effort. By increasing ATP availability in brain cells, creatine supports mental clarity, memory, and cognitive performance. Research has shown that creatine supplementation can enhance cognitive function under stress, reduce mental fatigue, and support overall brain health as we age.

In one study participants who were supplemented with creatine showed improved performance on memory and intelligence tests, particularly in challenging situations. This makes creatine an invaluable tool not only for athletes but also for professionals, students, and anyone seeking to maintain sharp cognitive function throughout life (3).

Creatine supplementation can reduce the detrimental impact on mood, balance, and reaction time after 24 hours of sleep deprivation (4). Another study found that a single dose of creatine improved cognitive performance and processing speed during sleep deprivation (5).

Creatine’s ability to enhance brain function and reduce mental fatigue as well as reducing inflammation and oxidative stress makes it a powerful ally in managing many of the cognitive symptoms of menopause as well as supporting new parents as they navigate life with a newborn. 

Maximising Our Healthspan

In the UK, our average lifespan is around 80 years, but our health span - the period during which we live without chronic illness - often falls short of this. The goal is not just to live longer, but to maintain a high quality of life as we age.

Ageing is associated with decreases in several key components including collagen, so taking your daily dose of True or Wild Collagen is so important for whole body health as we age.  Recent studies have shown that both creatine and taurine decline as we age, which has been identified as a significant driver of the ageing process (6, 7).  

As we age, the natural decline in creatine levels can contribute to muscle atrophy, reduced energy metabolism, and overall physical and mental decline. Supplementing with creatine can help counteract these age-related challenges.  Taurine, an amino acid with potent antioxidant properties, has recently gained attention for its potent longevity potential. 

Taurine supplementation can mitigate some of the ageing-related markers of decline such as DNA damage and inflammation  (7).  When combined with creatine, taurine ensures that your cells—whether in your muscles, brain, or immune system - function at their best, contributing to long-term health and vitality.

By integrating True Creatine+ into your daily routine, you can help bridge the gap between lifespan and healthspan, ensuring not only a longer life but also a ‘brave’ life well lived.

The Synergistic Power Of Vitamin D, Magnesium And Taurine

While creatine is the star of the show, the supporting cast in True Creatine+ - vitamin D, magnesium, and taurine - plays essential roles in amplifying its benefits.

Vitamin D is not only essential for strong bone health, but it also plays a crucial role in muscle function and immune support. With one in five people in the UK having insufficient Vitamin D levels, it’s clear that this vitamin should be a key component of your daily routine. Additionally, Vitamin D complements the benefits of each ingredient in True Creatine+, which is why we added it to our new formulation. 

Magnesium, often referred to as the "master mineral," plays a crucial role in over 300 biochemical reactions in the body, including those responsible for ATP production. By ensuring your body has adequate magnesium levels, True Creatine+ optimises energy production while enhancing muscle relaxation and recovery. Research published in Nutrients highlights magnesium’s role in reducing inflammation and oxidative stress, making it a key player in overall well-being and longevity (8). Furthermore, magnesium is essential for properly absorbing and activating Vitamin D, creating a powerful synergy between these two nutrients that supports bone health, immune function, and metabolic efficiency. 

Embrace the New Age of Creatine

Creatine’s journey from a fitness supplement to a comprehensive health ally is a testament to the power of science always evolving. Backed by a growing body of peer-reviewed research, creatine has proven its value far beyond the gym, offering benefits for cognitive function, menopause support, longevity, and overall vitality. When combined with the synergistic effects of vitamin D, magnesium, and taurine in our new daily ritual True Creatine+, this supplement becomes a powerful tool for those seeking to optimise their health and well-being at every stage of life.

Embrace the new age of creatine and discover how True Creatine+ can help you live bravely. Whether you’re pushing your limits in the gym, navigating the changes of menopause, or simply seeking to enhance your daily vitality, True Creatine+ is here to support your journey.

 

References

1. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
2. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. Med Sci Sports Exerc. 2015 Aug;47(8):1587-95. doi: 10.1249/MSS.0000000000000571. PMID: 25386713.
3. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173. doi: 10.1016/j.exger.2018.04.013. Epub 2018 Apr 25. PMID: 29704637; PMCID: PMC6093191.
4. Gordji-Nejad A, Matusch A, Kleedörfer S, Jayeshkumar Patel H, Drzezga A, Elmenhorst D, Binkofski F, Bauer A. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep. 2024 Feb 28;14(1):4937. doi: 10.1038/s41598-024-54249-9. PMID: 38418482; PMCID: PMC10902318.
5. Ling J, Kritikos M, Tiplady B. Cognitive effects of creatine ethyl ester supplementation. Behav Pharmacol. 2009 Dec;20(8):673-9. doi: 10.1097/FBP.0b013e3283323c2a. PMID: 19773644.
6. Smith RN, Agharkar AS, Gonzales EB. A review of creatine supplementation in age-related diseases: more than a supplement for athletes. F1000Res. 2014 Sep 15;3:222. doi: 10.12688/f1000research.5218.1. PMID: 25664170; PMCID: PMC4304302.
7. Singh P et al., Taurine deficiency as a driver of aging. Science. 2023 Jun 9;380(6649):eabn9257. doi: 10.1126/science.abn9257. Epub 2023 Jun 9. PMID: 37289866; PMCID: PMC10630957.
8. Barbagallo M, Veronese N, Dominguez LJ. Magnesium in Aging, Health and Diseases. Nutrients. 2021 Jan 30;13(2):463. doi: 10.3390/nu13020463. PMID: 33573164; PMCID: PMC7912123.