Rebekah Brown & Dr. Vera Martins on MPOWDER's New Extra-Miler

For years, creatine was filed away as a bodybuilding supplement: something for gym bros chasing bulk, and decidedly not for middle-aged women to add to their smoothies. 

That's changing quickly; creatine is now on the recommended supplement lists of experts from Dr. Mary Claire Haver to Dr. Sara Szal. A growing body of clinical research now points to creatine as one of the more promising tools for women navigating perimenopause and menopause, with benefits that go well beyond the squat rack: muscle preservation, bone density, metabolism, and even brain health. This shift is what inspired MPOWDER's newest formulation, Extra-Miler, a creatine blend built specifically with midlife women in mind. 

In the interview below, MPOWDER founder Rebekah Brown sits down with the brand's resident naturopath, Dr. Vera Martins, to talk about why creatine deserves a second look and what makes Extra-Miler different from the tub you'd find at the supplement shop in your local mall.

About Rebekah and Vera, the women behind the formula

Rebekah founded MPOWDER after her own bumpy entry into perimenopause at 45 — a period marked by night sweats, breakouts, and a creeping anxiety she couldn't quite place, compounded by a doctor who told her she was too young to be in menopause at all. A researcher by trade, she approached her own health the way she'd approach any question: by digging into the science, talking to leading experts across women's health, and gathering the lived experience of other women navigating the same transition. That research became the backbone of MPOWDER, which Rebekah has built as much as a co-creation community as a product range.

Dr. Vera Martins is MPOWDER's resident naturopath and scientific lead. She holds a PhD in Cancer Biology from Queen Mary University of London alongside diplomas in Naturopathy and Herbal Medicine from the College of Naturopathic Medicine, and a certification in Lifestyle Medicine (DipBSLM) on top of it all. Vera's path into natural health began in academia as a medical researcher; today, she practices as a naturopath and lifestyle medicine expert with a particular focus on perimenopause and menopause, working alongside medical doctors and holistic practitioners to combine nutrition, herbal medicine, and lifestyle support for women both on and off HRT.

Read on for the full scoop behind this new product, and pick up a pouch for yourself right here.

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Rebekah: I think it's fair to say that until relatively recently, most of the research around creatine focused on athletic performance;  it always felt like a supplement that was used by men, for gym gains and bulking. What do we now know about the potential of creatine for midlife women?

Dr. Martins: I'll admit that a few years ago, I wasn't so sure about creatine in the women's world. I'm definitely convinced now! It's a very safe ingredient, and there's a lot of clinical research showing its benefits, particularly in midlife. What's really exciting is that it can help with so many of the changes that happen during the perimenopause and menopause transition: loss of muscle mass, loss of bone density, a slower metabolism, and changes in the brain.

First of all, it boosts exercise performance by increasing energy availability in our muscles, which helps maintain muscle mass and strength.

Win number two: after menopause, we face a higher risk of osteoporosis. By increasing muscle strength, creatine helps indirectly here, too: strong muscles put a healthy stress on bones, which helps maintain bone density.

Then there's metabolism. Changes in estrogen during menopause slow our metabolism, which can lead to increased fat storage. By preserving muscle and boosting exercise performance, creatine can indirectly help us burn more calories. It also improves exercise recovery and reduces muscle fatigue, which makes it easier to stay consistent with workouts.

And finally, brain health. Clinical trials show creatine can support cognitive function, mood, and memory.

Rebekah: All really great news in the context of perimenopause and menopause.

Dr. Martins: It's brilliant. The one thing I'll add: think protein and resistance training alongside creatine, and take it daily. Those are key to actually building muscle mass. Creatine works, but it works best in combination with the right diet and movement.

Rebekah: So our focus at MPOWDER is always to go beyond what you can buy off the shelf. Most creatine out there — regardless of price point — comes from the same manufacturer, which I think is frustrating for consumers, because you're often just paying more for a prettier pot. What makes Extra-Miler different, in your view?

Dr. Martins: First, we use creatine monohydrate, the safest and most well-researched form: the gold standard. What makes Extra-Miler stand out is that we combine it with other powerful ingredients: vitamins, minerals, and the botanicals we love at MPOWDER. They work synergistically to support and complement creatine's role, and they also provide targeted support for symptoms associated with menopause.

We've included botanicals with strong antioxidant and anti-inflammatory properties — Indian gooseberry, açaí berry, and maritime pine bark extract — which work together to reduce chronic inflammation and support the skin, heart health, metabolism, immunity, and the liver. Alongside those, ginger and marshmallow root support digestion and the gut microbiome, an area that really needs nourishing during menopause.

Rebekah: This product is called Extra-Miler for a reason: you've chosen botanicals that deliver more, because we're doing more at this life stage. Can you walk us through them?

Dr. Martins: Let's start with maritime pine bark extract. It has a lot of clinical research behind it, with strong antioxidant properties that help protect cells from everyday stressors — poor sleep, sun damage, a less-than-perfect diet. Over time, that kind of protection can help guard against chronic disease and aging.

The top benefits we see relate to skin health and microcirculation. It's known for promoting skin hydration and elasticity, and several studies show it stimulates collagen production and protects against UV damage — relevant for anyone in midlife, but especially for those on weight-loss medication, where sagging skin can become a concern. It also improves blood flow, which supports heart health, energy, brain function, and skin. And there's research on joint health, too — it can help reduce joint pain and stiffness, which matters a great deal in midlife.

Next, Indian gooseberry, also known as amla. It's another powerful antioxidant, very high in vitamin C and polyphenols. Its top benefits are reducing chronic inflammation, supporting the immune system, and — interestingly — supporting liver health, which is very relevant in midlife. Taken consistently, herbs like this one help maintain a balanced inflammatory response over time, which works differently than herbs that address acute inflammation, like ginger.

For the liver, amla can improve liver enzymes and reduce oxidative stress — important for healthy estrogen metabolism and toxic load, both processed through the liver. There's also research suggesting it supports digestive health by reducing gut inflammation and boosting the gut microbiota, plus benefits for LDL cholesterol, blood sugar regulation, skin, and hair.

Then there's açaí berry, which we also use in our Mood-Food blend. It's high in anthocyanins — a type of antioxidant — and its main benefits are linked to heart health, reducing chronic inflammation, and improving cognitive function. That makes it a great partner for pine bark extract and Indian gooseberry, working synergistically alongside them.

And finally, ginger — one of our favorite botanicals, which is why you'll find it across several MPOWDER blends. It's excellent for improving digestion and reducing bloating thanks to its carminative properties, and it can also help reduce nausea, which is especially helpful for anyone following a weight-loss protocol.

Rebekah: This formulation also includes vital vitamins and minerals. What guided those choices?

Dr. Martins: Our vitamins and minerals are delivered in highly bioavailable forms, so they're more easily absorbed and used by the body — that's always our priority. I'd highlight vitamin D combined with vitamin K, important for bone health, alongside energy and muscle function. Magnesium is key for muscle function too, as well as bone health, energy, and the nervous system — we love magnesium, and it's so important in midlife.

We've also included B12, B3, B6, and methylated folate for energy and metabolism, plus vitamins A, C, E, and zinc for further antioxidant protection and skin support. And I want to call out vitamin B6 specifically — we use its active form, which is also important for hormone regulation.

Rebekah: Finally — what should our community know about contraindications?

Dr. Martins: The main considerations link back to creatine. It pulls water into the muscle cells, so it can cause dehydration if you're not drinking enough; aim for around two liters of fluids a day, more if you're exercising or sweating a lot. People with kidney disease should consult a doctor first. And because of the botanicals in this blend, we'd recommend caution for anyone on medication, due to the potential for additive effects, and anyone with an autoimmune condition should check with their doctor before taking it.

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The takeaway: creatine isn't just for the gym anymore! For women navigating perimenopause and menopause, it may be one of the more quietly powerful tools for protecting muscle, supporting bone density, steadying metabolism, and keeping the brain sharp—especially when it's formulated with the right supporting cast of botanicals and bioavailable nutrients, rather than taken as a lone, single-source powder.

That's the thinking behind MPOWDER's Extra-Miler, and we're delighted to be bringing it to Ayla. If you've been curious about adding creatine to your routine—or you're simply looking to retire a few of the single-ingredient supplements cluttering your cabinet—Extra-Miler will be both in-store at 1825 Bush Street and online at aylabeauty.com.