Vegan Boss Radio

In this solo mini episode, I talk about creatine. What it is, who may benefit from taking it, if vegans are deficient, and the emerging research on brain health, mood, and cognition for women in perimenopause and menopause.

This mini solo episode covers:

• What creatine is and how your body already makes it (and why that matters for how we talk about it)
• Why vegans and vegetarians have measurably lower creatine levels and if that even matters
• How creatine went from the 1992 Barcelona Olympics to becoming one of the most studied supplements in nutritional science
• The numbers: how much non-vegans get from food versus what a supplement provides
• The 2025 CONCRET-MENOPA randomised controlled trial and what it found for perimenopausal and menopausal women
• Who has a strong case for supplementing, who doesn't need to worry, and how to think about it for yourself

Whether you lift weights, you're navigating perimenopause, or you're just curious about a supplement that keeps coming up, this episode gives you the full picture without the hype.

References:

1. The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA): A Randomized Controlled Trial.
2. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. 
3. Muscle creatine levels and sprint performance in young adult vegans and vegetarians after 7 days of creatine monohydrate supplementation.
4. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations.
5. Creatine in health and disease.
6. Creatine. VeganHealth.org. "Updates to Weightlifting for Vegans"

The information shared in this episode is for educational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new supplement, particularly if you have an existing health condition or are taking medication.

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Work With Me:
If you're ready to go plant-based or already are and want to feel more confident about your nutrition, I offer private consultations with personalized, evidence-based guidance. No overwhelm, just clarity.

Book your free 15-minute discovery call at synergynutrition.ca

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Vegan Boss Resources:
🛒 Supplements: 100% vegan, carefully curated and 10% off everything, always. Visit my Online Store. Ships across Canada.

👕 Apparel: Wear the message. Shop Vegan Boss Apparel and follow @veganbossapparel on Instagram.

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About Your Host:
Shawna Barker is a nutritionist with a BSc. in Nutrition and has been vegan since 2002. With over 14 years of experience, she brings evidence-based insights to help you build a plant-based life that actually works for you.

📩 DM me anytime on Instagram @vegan_boss