Chocolate Zucchini Bread Smoothie

Chocolate Zucchini Bread Smoothie

by | Oct 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

The Health Benefits of a Chocolate Zucchini Smoothie: Chia Seeds, Zucchini, Almond Butter, and Cocoa Powder

Smoothies are a delicious and convenient way to pack in nutrients, and the chocolate zucchini smoothie is a perfect example of a treat that’s both indulgent and healthy. By combining chia seeds, zucchini, almond butter, and cocoa powder, this smoothie offers a unique balance of vitamins, minerals, antioxidants, healthy fats, and fiber. Let’s explore the health benefits of each key ingredient and why this smoothie is a fantastic addition to a balanced diet.

Chia Seeds: Tiny Powerhouses of Nutrition

Chia seeds are often called a “superfood” for good reason. Despite their small size, they are rich in nutrients that support overall health.

  • Omega-3 Fatty Acids: Chia seeds are an excellent plant-based source of alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart health, reduces inflammation, and supports a healthy mood and memory, all important for woman going through perimenopause and menopause when many of these issues can occur.
  • Fiber: High in soluble fiber, chia seeds aid digestion, promote satiety, and help stabilize blood sugar levels. For those aiming for weight management, adding chia seeds to a smoothie can help you feel fuller for longer.
  • Protein: Chia seeds contain about 2 grams of protein per tablespoon, which can help maintain muscle mass and provide steady energy.
  • Minerals: Rich in calcium, magnesium, and phosphorus, chia seeds contribute to bone health and overall metabolic function.

Zucchini: A Low-Calorie, Nutrient-Dense Vegetable

Zucchini is a versatile, mild-tasting vegetable that blends seamlessly into smoothies and a great why to get your vegetable intake up if you struggle to get enough vegetables into your diet. Its nutritional benefits include:

  • Low in Calories: With very few calories per serving, zucchini is excellent for those looking to maintain or lose weight while still getting important nutrients.
  • Rich in Antioxidants: Zucchini contains vitamin C, carotenoids, and polyphenols, which help combat oxidative stress and inflammation in the body.
  • Hydration and Fiber: Composed mostly of water, zucchini supports hydration while its fiber content promotes healthy digestion and regular bowel movements.
  • Bone and Eye Health: The vitamin C and manganese in zucchini contribute to bone strength, while carotenoids such as lutein support eye health.

Almond Butter: Healthy Fats and Protein

Almond butter is a nutrient-dense addition that enhances flavor while providing several health benefits:

  • Healthy Monounsaturated Fats: Almond butter is rich in heart-healthy fats that support cardiovascular health and help maintain optimal cholesterol levels.
  • Protein Power: Almond butter provides protein, which is essential for muscle repair, satiety, and energy stability.
  • Vitamin E: This fat-soluble antioxidant helps protect cells from oxidative damage, supports skin health, and boosts immune function.
  • Magnesium: Almonds are a great source of magnesium, which supports bone health, nerve function, and energy metabolism.

Cocoa Powder: Antioxidant-Rich Chocolate Goodness

Cocoa powder brings a rich chocolate flavor along with a range of health-promoting compounds:

  • Flavonoids: Cocoa is packed with flavonoids, plant compounds that act as antioxidants, helping to reduce inflammation, improve blood flow, and support heart health.
  • Mood Support: Cocoa may stimulate the production of serotonin and endorphins, helping boost mood and reduce stress.
  • Minerals: Cocoa contains magnesium, iron, and zinc, which support metabolic health, energy production, and immune function.

Why the Chocolate Zucchini Smoothie Works

The combination of chia seeds, zucchini, almond butter, and cocoa powder creates a smoothie that’s more than just tasty—it’s nutritionally robust:

  1. Balanced Macronutrients: Healthy fats from almond butter, protein from chia seeds and almond butter, and carbohydrates from zucchini and any added fruit make this smoothie well-rounded and energizing.
  2. Antioxidant Support: Cocoa powder, zucchini, and chia seeds are all rich in antioxidants, helping reduce oxidative stress and inflammation.
  3. Gut Health: Fiber from chia seeds and zucchini supports digestion, promotes satiety, and maintains a healthy gut microbiome.
  4. Bone and Heart Health: Magnesium, calcium, vitamin C, and healthy fats all contribute to maintaining strong bones and a healthy cardiovascular system.
  5. Weight Management: The combination of protein, fiber, and healthy fats helps stabilize blood sugar, curb cravings, and promote feelings of fullness.

Chocolate Zucchini Bread Smoothie

Print Recipe Pin Recipe
Total Time 5 minutes
Servings 1
Calories 386 kcal

Ingredients
  

  • 1 cup Unsweetened Almond Milk
  • 1/2 Zucchini Chopped, Frozen
  • 1/4 cup Chocolate Protein Powder
  • 1/2 Banana
  • 1 tbsp Chia Seeds
  • 1 tbsp Almond Butter
  • 1 tbsp Cacao Powder
  • 1 tsp Cacao Nibs Optional

Instructions
 

  • Add all ingredients except the cacao nibs into a high-speed blender and blend until smooth.
  • Pour into a glass and top with cacao nibs (optional). Enjoy!

Notes

Nut-Free: Use sunflower seed butter instead of almond butter and coconut milk or hemp seed milk
instead of almond milk.
Protein Powder: This recipe was developed and tested using a plant-based protein powder.

The Hidden Magnesium Crisis: Why are 80% of Canadians Deficient in This Mineral

The Hidden Magnesium Crisis: Why are 80% of Canadians Deficient in This Mineral

by | Oct 2, 2025 | Koru Nutrition Blog

Magnesium deficiency has become a silent epidemic in Canada, with most people completely unaware they’re lacking this crucial mineral. Despite its involvement in over 300 enzymatic reactions in the body, magnesium often goes overlooked in routine health assessments. This is a problem since almost 80% of Canadians have a magnesium deficiency. People with diabetes, low absorption, chronic diarrhea, high alcohol use and celiac disease are associated with magnesium loss and increased risk of deficiency. Magnesium deficiency is often underdiagnosed since the signs commonly don’t appear until levels become severely low and is not typically checked by your family doctor.

Health Benefits of Magnesium

Magnesium is important for your body’s day-to-day functions, too. The National Institute of Health (NIH) reports your body uses magnesium for a whole host of duties such as:

  • Blood pressure regulation
  • Blood sugar regulation
  • Making protein, bone and DNA
  • Muscle function
  • Nerve function

Multiple factors unique to modern Canadian life have converged to create this nutritional perfect storm of magnesium deficeincey. Understanding these root causes can help explain why supplementation is important but alone sometimes isn’t enough to solve the problem.

Depleted Soil, Depleted Food

Farming changes have resulted in significant mineral depletion over the past century. Intensive farming practices, combined with the use of synthetic fertilizers that don’t replace trace minerals, have resulted in produce with substantially lower magnesium content than our grandparents consumed. For example a head of broccoli today contains approximately 25% less magnesium than it did in the 1950’s.

The Processed Food Problem

With the fast paced lives that we live in, our diets have  increasingly shifted towards quick, grab and go highly processed meals and take out food. These foods have been stripped of their naturally occurring magnesium for example during grain refinement, up to 80% of magnesium is lost. When you consider that many Canadians get the majority of their calories from processed sources, the magnitude of the problem becomes clear.

Lifestyle Factors Depleting Magnesium

Chronic stress, which is a major problem in this day and age, triggers the release of stress hormones that cause cells to dump magnesium, creating a vicious cycle where stress depletes magnesium, and low magnesium makes us more susceptible to stress. Additionally, common substances like caffeine, alcohol, and many prescription medications increase magnesium excretion through the kidneys.

During the long winter months with limited sun exposure, many Canadians become deficient in vitamin D. This vitamin is necessary for proper magnesium absorption. This creates a double deficiency that compounds this problem even further.

Water Supply Changes

Municipal water treatment has improved safety but reduced mineral content. Unlike well water which naturally contains minerals from underground sources, most urban Canadian tap water has been stripped of its magnesium content during treatment processes. This seemingly small change removes what was once a significant daily source of magnesium for previous generations.

Do You Have a Magnesium Deficiency?

Magnesium deficiency rarely announces itself with obvious symptoms. Instead, it tends to manifest through a collection of seemingly unrelated issues that many people attribute to stress, aging, or something else. Understanding these warning signs can help you identify whether magnesium deficiency might be affecting your health.

The Initial Symptoms of Magnesium Deficiency 

Intial signs and symptoms that you may have a magnesium deficiencey can include:

  • Persistent fatigue that doesn’t improve with rest 
  • Difficulty falling asleep despite exhaustion 
  • Muscle twitches or cramps—particularly in the calves at night
  • Muscle weakness 
  • Increased anxiety or a feeling of being “wired but tired”
  • Headaches, particularly tension headaches and migraines 

The mineral’s role in regulating blood vessel function and neurotransmitter release makes it crucial for preventing these painful episodes. If you notice your headaches increasing in frequency or intensity, magnesium status deserves investigation.

Progressive Symptoms

As deficiency deepens, symptoms become more pronounced and disruptive and mental health symptoms often intensify with prolonged deficiency. This can include

  • Heart palpitations or irregular heartbeat 
  • Chronic constipation, despite adequate fiber and water intake
  • Increased irritability
  • Difficulty concentrating
  • Depression 

Severe Deficiency Indicators

When magnesium deficiency becomes severe, serious health consequences can develop. 

  • Persistent high blood pressure that doesn’t respond well to lifestyle changes 
  • Severe mood disturbances
  • Chronic pain syndromes
  • Restless leg syndrome

Foods High in Magnesium

Foods rich in magnesium include leafy green vegetables like spinach, kale, and Swiss chard, which are also packed with antioxidants and fiber. Nuts and seeds, such as almonds, cashews, pumpkin seeds, and chia seeds, are another excellent source, as well as legumes like black beans, chickpeas, and lentils not only supply magnesium but also offer protein and fiber, making them great for blood sugar balance and digestive health.

Whole grains such as quinoa, brown rice, and oats are also high in magnesium while providing steady energy due to their complex carbohydrate content. Dark chocolate is another magnesium-rich option that offers antioxidants and can help reduce cravings when enjoyed in moderation. Infact a sign you might have a magnesium defciencey is chcolate cravings. For those who prefer fruit, bananas and avocados contribute a good amount of magnesium along with potassium and fiber. 

Incorporating a variety of these foods into daily meals can help support adequate magnesium intake.

Choosing the Right Magnesium to Supplement

  • Magnesium threonate – crosses the blood brain barrier for brain health and migraines
  • Magnesium citrate – for constipation
  • Magnesium bisglycinate – for relaxation, anxiety and sleep
  • Magnesium taurate – for blood sugar regulation and heart health 
  • Magnesium chloride and sulfate – for sore muscles 
  • Magnesium malate – for stamina, fatigue and sore muscles

Go to our Fullscript account and get your magnesium now.

Summary

Magnesium is a crucial mineral that is involved in over 300 enzymatic reactions in the body, unfortunately almost 80% of Canadians have a magnesium deficiency. Magnesium is crucial for blood sugar regulation, promoting a sense of calmness and relaxation, helps with migraines, sleep and brain function and supports healthy blood pressure and muscle heath and muscle pain. Unfortunately factors such as stress, lack of vitamin D, poor farming practices and poor food and water quality all impact how much magnesium we are actually getting.

Increasing your intake of foods high in magnesium as well as supplementation may be a big step in the right direction to help get the levels that you need. If you struggle with certain symptoms then selecting the right kind of magnesium (as identified above) can help. Follow up with your family doctor or naturopath to see if you have a magnesium deficiency.

One Pan Roasted Edamame & Broccoli Salad

One Pan Roasted Edamame & Broccoli Salad

by | Oct 2, 2025 | Recipes

Two Glasses with Detox Green Smoothie

The Health Benefits of Apple Cider Vinegar, Edamame, Broccoli, and Walnuts for Women in Perimenopause and Menopause

Navigating perimenopause and menopause can be challenging, but certain foods may offer support during this transitional phase. Apple cider vinegar, edamame, broccoli, and walnuts are nutrient-rich options that can help alleviate some of the common perimenopause symptoms. Incorporating this into a delicious One Pan Roasted edamame and Broccoli salad is one way to get a big bang for your buck.

Apple Cider Vinegar: A Digestive and Hormonal Ally

Apple cider vinegar (ACV) has been associated with various health benefits, particularly for women experiencing perimenopause and menopause. Its acetic acid content can aid in regulating blood sugar levels, which can fluctuate during hormonal changes. Some studies suggest that ACV might help lower cholesterol levels, potentially reducing the risk of cardiovascular issues common during menopause.

Additionally, ACV’s probiotic properties can support gut health by promoting the growth of beneficial bacteria. A healthy gut microbiome is essential for hormone metabolism, as it helps process and eliminate excess estrogen, potentially alleviating symptoms like hot flashes and mood swings.

Edamame: A Plant-Based Protein Powerhouse

Edamame, or young soybeans, are rich in protein, fiber, and essential nutrients like folate and magnesium. For women in perimenopause and menopause, edamame offers several benefits:

  • Hormonal Balance: Edamame contains phytoestrogens, plant compounds that mimic estrogen in the body. These compounds may help alleviate menopausal symptoms such as hot flashes and night sweat.
  • Heart Health: The fiber and protein content in edamame can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease, which increases after menopause.
  • Bone Health: Regular consumption of soy foods like edamame may lower the risk of osteoporosis by supporting bone density.

Broccoli: A Cruciferous Companion for Hormonal Health

Broccoli is a cruciferous vegetable packed with nutrients beneficial for women undergoing hormonal changes:

  • Hormone Metabolism: Broccoli contains compounds like sulforaphane, which may influence estrogen metabolism by promoting the production of beneficial estrogen metabolites. This balance can help reduce the risk of hormone-related cancers and alleviate menopausal symptoms.
  • Bone Support: Rich in calcium and vitamin K, broccoli contributes to maintaining bone density, which is crucial as the risk of osteoporosis increases during menopause.
  • Digestive Health: The fiber content in broccoli supports digestive health by promoting regular bowel movements and preventing bloating, a common concern during menopause.

Walnuts: Nutrient-Dense Nuts for Cognitive and Cardiovascular Health

Walnuts are a rich source of nutrients that support overall health, particularly during menopause:

  • Brain Health: Walnuts contain alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid known to support memory and cognitive function. Consuming walnuts may help slow cognitive decline and reduce the risk of dementia, Omega 3 is also anti-inflammatory which may help to relieve some of those aches and pains associated with drops in estrogen.
  • Heart Health: The ALA in walnuts also contributes to heart health by improving lipid profiles and lowering harmful cholesterol levels.
  • Hormonal Balance: Nutrient-rich foods like walnuts can help stabilize blood sugar levels, reducing energy slumps and supporting overall hormonal balance during menopause. This is because women become more insulin resistance as their estrogen levels drop

Incorporating apple cider vinegar, edamame, broccoli, and walnuts into this delicious quick and easy to prepare one pan meal can provide valuable nutrients and support during perimenopause and menopause. These foods offer benefits such as hormonal balance, heart health, blood sugar balance and cognitive support.

One Pan Roasted Edamame & Broccoli Salad

Print Recipe Pin Recipe
Total Time 30 minutes
Servings 4
Calories 430 kcal

Ingredients
  

  • 5 cups Broccoli Chopped into Florets
  • 1 cup Frozen Edamame Shelled
  • 1 cup Walnuts
  • 1/4 cup Avocado Oil Divided
  • 1/2 tsp Sea Salt
  • 1 tbsp Almond Butter
  • 1 tbsp Apple Cider Vinegar

Instructions
 

  • Preheat oven to 450ºF (232ºC) and line baking sheet with foil.
  • In a large mixing bowl, toss the broccoli florets, edamame, walnuts, half the avocado oil, and season with salt. Transfer to baking sheet and spread into an even layer. Bake for 25 minutes.
  • Meanwhile, in a small jar, combine the remaining avocado oil, almond butter and apple cider vinegar. Shake well. Add more water to thin if necessary.
  • Drizzle desired amount of dressing over top of the salad and serve.

Notes

Leftovers: Refrigerate in an airtight container for up to five days.
Serving Size: One serving is approximately 1 1/2 cups.
No Walnuts: Use cashews, almonds or pecans instead.
Nut-Free: Use sunflower seeds or pumpkin seeds instead of walnuts. Use sunflower seed butter
instead of almond butter.
No Avocado Oil: Use extra virgin olive oil or melted coconut oil instead.

How Perimenopause and Menopause Changes Brain Chemistry and Impacts Our Neurotransmitters

How Perimenopause and Menopause Changes Brain Chemistry and Impacts Our Neurotransmitters

by | Oct 2, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

Perimenopause and menopause are defined by large, sometimes chaotic falls in ovarian hormones — primarily estradiol (estrogen) and progesterone. When this happens these hormone changes have measurable downstream effects on our brain chemistry. This can result in mood changes, anxiety, sleep problems, hot flashes, and memory/attention issues. 

Women typically go through perimenopause in their mid 40’s and this can last on average 4 years but can be as long as 8 years. Menopause (when periods have fully stopped typically occurs around 51 but obviously there are huge fluctuations with that). Many people are surprised to learn that the drop in hormones has a huge impact on the brain’s chemical messengers — called neurotransmitters.

Understanding which brain chemicals are impacted — and what you can do about it — can make this transition easier.

Why Hormones Matter for Your Brain

Estrogen and progesterone aren’t just reproductive hormones. They play powerful roles in the brain, where they interact with neurotransmitters that regulate mood, thinking, energy, and sleep.

Estrogen 

  • boosts serotonin (the “feel-good” chemical)
  • boosts dopamine (motivation, focus and reward)
  • boosts acetylcholine (memory and focus).

Progesterone 

  • is converted into a substance called allopregnanolone, which helps the neurotransmitter GABA to calm the mind and promote a sense of relaxation.

When these hormones decline in perimenopause and menopause, the balance of brain chemistry shifts — often in ways that make people feel more anxious, moody, forgetful, and tired.

The Neurotransmitters Most Affected

  1. Serotonin — mood, sleep, and thermoregulation

What changes: Estrogen helps the brain make and use serotonin when estrogen drops, serotonin levels can fall too. Clinically, this is linked to higher rates of depression, mood swings, irritability, sleep problems, and even hot flashes (since serotonin helps regulate body temperature). (1)

Research shows that perimenopausal women have a 40% higher risk of experiencing depression than premenopausal women.

  1. GABA (gamma-aminobutyric acid) — inhibition, anxiety, and sleep

What changes: Progesterone is metabolized in the brain to allopregnanolone, which helps GABA calm the nervous system. With falling progesterone in perimenopause/menopause, levels of allopregnanolone fall so, there’s less of this calming effect. This results in increased anxiety, irritability, hypervigilance, difficulty managing stress and trouble sleeping. (1)

  1. Dopamine — motivation, reward, and attention

What changes: Estrogen supports dopamine synthesis, release, and receptor expression in brain regions responsible for feelings of reward, focus and cognitive functioning. Loss of estrogen can cause dopamine to drop, which may contribute to feelings of apathy, reduced motivation, concentration difficulties, and “brain fog.” Imaging and clinical studies connect estrogen fluctuations/deficiency with modest declines in cognitive domains and with functional changes in dopamine-linked circuits. (1)

  1. Norepinephrine — Arousal and the thermoregulatory “set point”

What changes: When estrogen falls, hypothalamic regulation of autonomic and thermoregulatory circuits becomes more sensitive and this can result in norepinephrine becoming overactive. Norepinephrine helps to keep us alert. This dysregulation is a major component of vasomotor symptoms (hot flashes and night sweats) and night-time awakenings. The serotonin–norepinephrine balance is also important (lower serotonin can also contribute to norepinephrine over-activity). (2) 

  1. Acetylcholine — memory and attention

What changes: Estrogen supports acetylcholine which is a neurotransmitter important for attention and episodic memory, especially in the hippocampus (our memory centre). Decreased estrogen is associated with decreases in verbal memory, memory lapses and difficulty with new learning; this pattern is complex and varies by timing (perimenopause vs years after menopause), age, vascular health, and other factors. (3)

How Big is the Effect Clinically?

Not every person experiences marked changes in mood, cognition, or sleep — genetics, prior psychiatric history, life stressors, nutrition, sleep quality, comorbid medical conditions, and the pattern/timing of hormonal change all influence risk. Large cohort and meta-analytic work show increased risk for depressive and anxiety symptoms during the perimenopause transition and more subjective cognitive complaints during the transition and early post menopause. Still, the effects vary considerably: some people experience large, disabling symptoms; others experience little change. (4) 

Summary

Perimenopause and menopause change brain chemistry because estrogen and progesterone directly modulate serotonin, dopamine, GABA, norepinephrine, and acetylcholine systems. These changes can explain increased rates of mood symptoms, anxiety, sleep disruption, vasomotor symptoms, and cognitive complaints for many people in the menopause transition. 

The best approach depends on symptom type, severity, personal medical history (including cardiovascular risk, clotting risk), and preferences. Discuss options with a clinician experienced in menopause care. It is important to note (and I have heard this my so many woman) that their doctors do not know how to address their menopause symptoms and often refer to “its just a part of getting older” despite symptoms being frustrating, and even disabling. These horomal changes and subsequent symptoms can significantly impact a women’s ability to engage in work activities, parenting, interefer with their relationships, impact their self esteem, body image and overall enjoyment in life. It is important to do your due diligence to find health care professionals that specialise in peri-menopause and menopause to get the right help that you need.

To find out more about what you can do please check out our other helpful articles on nutrition, supplements, herbs and exercise for perimenopause and menopause women as well as a couple of delicious recipes designed with you specifically in mind:

 
 
Check out these delicious recipes specifically formulated for women going through the change:
 
 

Selected scientific references (key reviews & trials cited above)

  1. https://pmc.ncbi.nlm.nih.gov/articles/PMC2943238/
  2. https://journals.lww.com/jomh/fulltext/2019/10010/menopausal_hot_flashes__a_concise_review.3.aspx?utm
  3. https://pmc.ncbi.nlm.nih.gov/articles/PMC8394691/
  4. https://www.theguardian.com/society/2024/may/01/perimenopausal-women-have-40-higher-risk-of-depression-study-suggests
The Complete Guide to Creatine: The Benefits, The Research and Who Should Take It

The Complete Guide to Creatine: The Benefits, The Research and Who Should Take It

by | Sep 2, 2025 | Koru Nutrition Blog

A variety of protein powder and shakes.

What is Creatine?

Creatine is a naturally occurring compound made from the amino acids arginine, glycine, and methionine. Around 95% is stored in our skeletal muscle and the rest in our brain and other tissues. Its main role is to regenerate adenosine triphosphate (ATP), the body’s energy currency, during high-intensity, short-duration activities (1).

Although red meat and fish contain creatine, supplementation is the most effective way to fully saturate muscle stores.

The Top Health Benefits of Creatine

Increases Strength and Muscle Growth

Creatine is the most researched sports supplement in history. A meta-analysis of over 500 studies found creatine supplementation increased strength and lean mass significantly more than placebo (1). Another systematic review showed resistance-trained individuals gained 8% more strength and 14% more endurance with creatine (2).

Speeds Up Recovery

Creatine reduces muscle damage and inflammation post-exercise, improving recovery. One study showed that creatine supplementation lowered markers of muscle damage (creatine kinase) and improved recovery after intense resistance training (3).

Supports Brain Function

Creatine supports brain energy metabolism and cognitive performance. One study showed that creatine improved working memory and intelligence in healthy young adults and another study found supplementation improved cognitive performance in sleep-deprived individuals. (4,5) Higher doses are needed to reap the cognitive benefits (up to 20 grams a day) especially if you are working out as well.

Slows Age-Related Muscle and Bone Loss

Creatine supplementation plus resistance training improved muscle mass, strength, and bone health in older adults (6). This makes it an important supplement for women going through perimenopause or are in menopause or even for men that are aging and losing testosterone (which is a crucial hormone for muscle mass).

May Help Blood Sugar Regulation

Creatine can help with blood sugar regulation for individuals that are insulin resistant or have type 2 diabetes. Research found creatine supplementation improved glucose tolerance and glycogen storage in type 2 diabetes patients when combined with exercise. (7) This means that individuals struggling with metabolic syndrome, and women in perimenopause/menopause would benefit from this as insulin resistance increases as we age.

May Help with Brain Injury

There is early research showing the benefits of creatine for brain injury.

One study involving severe pediatric TBI reported that creatine (≈0.4 g/kg/day for ~6 months) improved recover outcomes. This included shorter post-traumatic amnesia and ICU stay, as well as fewer headaches, dizziness, and fatigue. No safety issues were reported. These are small, non-blinded trials, but they’re the strongest human signals so far. (8)

Reviews conclude creatine may be neuroprotective by bolstering cellular energy, buffering against secondary injury cascades (oxidative stress, calcium dysregulation), and increasing brain phosphocreatine stores—especially helpful during metabolic stress after TBI. Animal models show substantial reductions in tissue damage with pre/post-injury creatine, and narrative/systematic reviews consider it a promising adjunct. (9)

If you’re considering it after a concussion or TBI, talk with your healthcare provider, however recommended dose for TBI is creatine monohydrate 3–5 g/day.

Potential Medical Applications

There is growing research that has shwon that creatine may help with neurological disorders, mood disorders and cardiac function. Creatine shows promise in Parkinson’s and Huntington’s disease, though more trials are needed (10). Research has also found creatine may enhance antidepressant effects in women with major depression and some studies suggest creatine improves cardiac function in heart failure patients. (11,12)

Are There Side Effects of Creatine?

Creatine has one of the best safety profiles among supplements and long-term studies show no harmful effects on kidney or liver function in healthy individuals (13). Common issues may include mild water retention or weight gain and digestive upset if large doses are taken at once. It is not recommended for those with pre-existing kidney disease unless under medical guidance.

Who Should Take Creatine?

  • Athletes & Bodybuilders (performance, muscle, recovery).
  • Older Adults (muscle preservation, bone health).
  • Vegetarians & Vegans (lower baseline creatine levels).
  • Individuals with Health Conditions (diabetes, depression, neurological disorders).
  • Perimenopause and menopause woman

Why is Creatine so Important for Perimenopausal and Menopausal Women?

There are a number of reasons why creatine should be a integral part of a middle aged woman’s health plan. This includes:

  • Muscle & Strength: Estrogen decline accelerates muscle loss; creatine plus resistance training preserves lean mass (14,15).
  • Bone Health: Improves bone density indirectly by strengthening muscle and mechanical loading.
  • Energy & Fatigue: Supports ATP production, countering midlife fatigue.
  • Brain & Mood: May improve cognition and mood stability.
  • Metabolism: Helps maintain muscle-to-fat ratio.

How to Take Creatine

Creatine works by saturating your muscles over time, not by giving an immediate boost like caffeine. It is best to take Creatine monohydrate 3–5 g daily your muscles will build up creatine stores within a few weeks (loading optional).

You can take it any time of day although some research suggests creatine may be a little more effective if taken after exercise, especially with a carb + protein meal. One study compared pre- vs. post-workout creatine. They found slightly greater gains in strength and lean mass in the post-workout group. (16) The idea is that after training, your muscles are more insulin-sensitive and nutrient uptake (including creatine) may be higher allowing better transport of creatine into the muscle cells. For people not training daily, pairing it with a regular meal is a simple, effective strategy.

Since many midlife women are taking creatine for muscle and bone health rather than max performance, the best approach is daily, with a meal you won’t forget (e.g., breakfast or post-dinner). Remeber consistency is more important than timing.

Best Creatine Brands in 2025

  1. Creatine Monohydrate Powder (Designs for Health)
  2. Creatine Monohydrate Powder (Designs for Sport)
  3. Creatine Pure Micronized Creatine Monohydrate (Organika)
  4. Creatine (Thorne)

To get your creatine now please click the link https://ca.fullscript.com/plans/koru-creatine-options-for-you and place your order today!

Key Takeaways

Creatine is one of the safest, most researched supplements and can be easily integreated into your day to day routine. It’s benefits vary but include muscle growth, recovery, brain health, depression, combta fatigue, support a healthy metabolism, and provide support with aging. Because of these benefits it is especially valuable for women in perimenopause and menopause, aging popultaion, and athletes/people training. It is recommedned that you take creatine monohydrate, 3–5 g daily to optimise results but this might need to be higher if you are looking fpr more brain boosting effects.

References

  1. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr, 14(1), 18.
  2. Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab, 13(2), 198–226.
  1. Cooke, M. B., et al. (2009). Creatine supplementation reduces oxidative DNA damage and lipid peroxidation induced by strenuous resistance exercise. J Strength Cond Res, 23(3), 818–824.
  1. Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc R Soc Lond B, 270(1529), 2147–2150.
  2. McMorris, T., et al. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, 21(5), 549–557.
  3. Chilibeck, P. D., et al. (2017). The effect of creatine supplementation on aging muscle: A systematic review and meta-analysis. Open Access J Sports Med, 8, 213–226.
  4. Gualano, B., et al. (2011). Creatine supplementation and glycemic control in type 2 diabetic patients. Med Sci Sports Exerc, 43(5), 770–778.
  5. https://pubmed.ncbi.nlm.nih.gov/16917445/
  6. https://pmc.ncbi.nlm.nih.gov/articles/PMC11314487/?utm
  7. Bender, A., et al. (2008). Creatine supplementation in Parkinson disease: A randomized, double-blind, placebo-controlled trial. Neurology, 71(7), 418–425.
  8. Roitman, S., et al. (2007). Creatine monohydrate in resistant depression: A preliminary study. J Clin Psychiatry, 68(6), 880–884.
  9. Andrews, R., et al. (1998). Creatine supplementation improves skeletal muscle metabolism in congestive heart failure. Circulation, 98(22), 2108–2113.
  1. Poortmans, J. R., & Francaux, M. (1999). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc, 31(8), 1108–1110.
    1. Forbes et al. (2022) found creatine supplementation improved muscle strength and functional performance in postmenopausal women.
    2. Candow et al. (2014) concluded creatine combined with resistance training combats sarcopenia in older women.
    3. Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr, 10(1), 36.