We’ve been tracking the emerging science into the potential of creatine for some time and also exploring how botanicals could potentially work synergistically alongside it to make it work even harder for our midlife bodies and minds.
In this conversation, Rebekah talks to Dr Martins about her view on its value in midlife and why she selected it as the foundation to our soon to launch botanical blend.
Q. Rebekah: Firstly, can you tell us what science tells us about the potential of creatine?
A. Dr Martins: Creatine is actually a very well-researched ingredient with hundreds of peer-reviewed publications, showing real benefit to our physical performance, muscle growth and cognitive function. But what interests me more is it also shows strong potential to support us in midlife and as we start to look at healthspan and healthy ageing too. It acts like an energy reserve, helping cells quickly recharge their energy supply, especially in muscles and the brain.
Q. Rebekah: Interesting. Can we dig deeper into the ‘how’ of the way Creatine works in our bodies too?
A. Dr Martins: Let’s start with muscle, as this is the benefit most of us will have read about.
Muscle mass and lean body mass: Creatine helps replenish ATP, the body’s rapid energy source for muscles. There is strong evidence showing how it can improve strength and high-intensity exercise performance, as well as support lean muscle mass gain and lean body mass when combined with resistance training. It can enhance recovery following exercise too.
It’s important to note that, unlike some ingredients we work with at MPOWDER, you’re unlikely to see immediate results. This is about consistency - taking the right dosage amount daily for at least 60 days - and, as always, ensuring you’re supporting supplementation with the right food too.
Brain health and focus: Emerging evidence suggests creatine may help with mental performance - particularly when we’re stressed or struggling with sleep - as well as some aspects of memory and processing speed. There is also promising data on older adults with age-related cognitive decline.
Bone density: By supporting muscle mass and strength, Creatine can increase healthy stress on bones, which in turn helps us maintain bone density.
Metabolism: Finally, by preserving muscle and boosting exercise performance and recovery, research shows that Creatine can indirectly help us burn more calories and stay consistent with our workouts too.
Q. Rebekah: So we've been working for some time on using creatine as a foundation rather than the star of the show. Can you give us a sneak peek of how our recipe differs from the rest?
A. Dr Martins: Yes. I'm excited about this. Our powdered formula has been carefully crafted to include botanicals, vitamins and minerals that complement the health benefits of Creatine, provide targeted support for key symptoms associated with midlife and support our bodies and minds in ageing optimally:
— Indian Gooseberry, Acai Berry and Maritime Pine Bark Extract all contain powerful antioxidant and anti-inflammatory properties which work synergistically to reduce chronic inflammation, support the skin, heart health, metabolism, immunity and the liver.
— Ginger, Marshmallow Root and Indian Gooseberry support digestion and the gut microbiome too.
Q. Rebekah: Talk to us further about the reason behind these carefully selected plants?
A. Dr Martins: I’ll start with Maritime Pine Bark Extract, the hero in this piece. It has been used in traditional and herbal medicine for a long time - but I’m excited to see it gaining traction as new ‘patented’ versions of the plant come to market.
Maritime Pine Bark Extract: As lifestyle medicine practitioners and herbalists, we know it has powerful antioxidant properties which help protect cells from everyday stress of modern life: from poor sleep, to sun damage, and diets high in refined sugars and ultra processed foods. Research shows that over time it may protect the body from chronic disease and ageing too.
Its benefit to our skin is really interesting for us as we navigate midlife. We can see it can promote skin hydration and elasticity. Several clinical studies show it stimulates collagen production and protects against UV damage as well. Many studies also point to its role in improving the delivery of oxygen to our cells and tissues, which then supports heart health, energy, brain function and also the skin. Finally, as we look to balance the impact of oestrogen loss, Maritime Pine Bark Extract can help reduce joint and pain stiffness, a key symptom of perimenopause and something we know troubles many in our community.
Indian Gooseberry: A botanical with powerful antioxidant properties, Indian Gooseberry is very high in vitamin C and polyphenols. Research shows it can reduce chronic inflammation and support our immune system. If taken consistently over time it can also help maintain a balanced inflammatory response too. It works by improving liver enzymes and reducing oxidative stress in the liver. It plays a valuable role in digestive health by reducing gut inflammation and boosting the gut microbiota. And it can reduce levels of the ‘bad’ cholesterol which increase our risk of heart disease, and improve blood sugar regulation. When blended with Maritime Pine Bark, it can also play a valuable role in supporting our skin and hair health.
Açaí Berry: We love this berry for its high antioxidant properties. Its main health benefits are linked to improving heart health, reducing chronic inflammation and improving cognitive function, making it a great botanical to work synergistically with Maritime Pine Bark extract and Indian gooseberry as well.
Ginger Root Extract: Ginger is also one of our favourite botanicals for gut health. When used at therapeutic dosage levels it can make such an impact. It’s highly effective at improving digestion and reducing bloating.
Marshmallow Root Extract: Marshmallow Root complements Ginger and Indian Gooseberry’s roles in supporting the gut due to its highly demulcent and anti-inflammatory properties.
Botanicals with demulcent properties work by releasing a mucilage in the gastrointestinal tract that protects mucosal barrier function, resulting in reduced inflammation and less sensitivity to gastric acids. This mucilage, consisting of a complex profile of polysaccharides, is also responsible for its prebiotic properties. Traditionally, it can reduce constipation and alleviate symptoms of heartburn and acid reflux.
Q. Rebekah: You've included a unique vitamin and mineral mix to this blend as well. What is included and why?
A. Dr Martins: All of the vitamins and minerals in our blends are always delivered in a high bioavailable form to ensure they can be easily absorbed and utilised by the body. This complex includes:
- Vitamin D combined with vitamin K for further bone health support. Vitamin D is also important for energy and muscle function
- Magnesium for muscle function, bone health, energy and to nourish the nervous system
- Vitamins B12, B3, B6 and methylated folate for energy
- Vitamins C, A, E and zinc for further antioxidant protection and skin support
- Vitamin B6 for hormone regulation
Q. Rebekah: Who is the new formulation really 'for'?
A. Dr Martins: We are proudly female first as a community. But this unique blend can be taken by all adults (18+). It can be particularly helpful for females in midlife because it targets loss of muscle mass, loss of bone density, a slower metabolism, as well as poor memory and brain fog which accompany our midlife transition. But males will benefit from this enhanced blend too.
I’d encourage you to try it for at least 60 days if you are looking to:
- Improve exercise performance and increase muscle mass
- Optimise weight loss through exercise
- Reduce the potential side effects of weight loss protocols or medication, such as fatigue, brain fog, skin changes and digestive discomfort.
- Support mental performance
- Support long term healthy ageing alongside a healthy diet and lifestyle
Editor's NOTE: If you're looking for a creatine that works as hard as you do, check back at www.mpowder.store at 10am on 23rd June.
Share Twitter Facebook Pinterest
