Aging is a natural process, but that doesn’t mean we have to lose our strength, independence, or zest for life. One supplement gaining attention for its potential in supporting older adults is creatine.
What is Creatine?
Creatine is a natural compound found in small amounts in foods like red meat and fish, as well as being produced by your body. It plays a vital role in providing energy to your muscles and brain. Historically, creatine has been popular among athletes for improving performance, but research is now highlighting its potential benefits for older adults.
Why Should Older Adults Consider Creatine?
As we age, maintaining muscle strength, bone health, and functionality becomes increasingly important. Here’s how creatine can help:
- Protecting Muscle Strength
After age 40, we naturally lose about 1% of muscle mass each year, which can affect mobility and independence. Combining creatine with resistance exercises can slow this process, improve muscle strength, and even help rebuild lost muscle.
- Supporting Bone Health
Creatine may help reduce bone mineral density loss, particularly in postmenopausal women. Studies suggest it can preserve bone strength when paired with regular weight-bearing exercises.
- Improving Everyday Functionality
Enhanced muscle density and strength can make daily activities—like climbing stairs or carrying groceries—easier. Creatine also helps reduce fall risks by supporting lower-body strength.
How Does Creatine Work?
Creatine works by:
- Increasing energy storage in muscles to power activities like exercise.
- Triggering muscle growth and repair, making resistance training more effective.
- Reducing muscle breakdown and inflammation, helping muscles recover and stay strong.
When paired with exercise, creatine amplifies the benefits, making it an excellent addition to your healthy aging toolkit.
Who Should Use Creatine?
Creatine may be beneficial if:
- You’re engaged in resistance training or weight-bearing exercise.
- You’re looking to improve or maintain muscle mass and bone health.
- You’re recovering from osteoporosis-related issues or want to prevent them.
For those unable to exercise, creatine alone might offer smaller benefits, though its greatest effects come with physical activity.
How to Take Creatine Safely
Dosage
- Start with a “loading phase”: 20 grams per day for 5-7 days (split into 4 servings).
- Follow with a “maintenance phase”: 3-5 grams daily.
Tips for Use
- Mix creatine powder into water or a smoothie for easy consumption.
- Stay hydrated to minimise potential side effects, such as mild bloating.
Safety
- Creatine is widely studied and considered safe for long-term use. However, we recommend consulting your healthcare provider before starting any supplement, especially if you have underlying health conditions.
If You’d Like to Try Creatine
If you’re considering creatine supplementation, opt for creatine monohydrate. It’s widely available, doesn’t have to be expensive, and is the most researched form.
Want to know more? Feel free to message me at andy@motion-clinic.co.uk for more information or guidance.
Conclusion
Creatine supplementation offers a simple yet effective way to support muscle and bone health as we age. Paired with resistance training or weight-bearing exercises, it can help maintain strength, functionality, and independence. For those exploring ways to age healthily, creatine may be worth considering as part of a balanced approach to wellness. Read our more comprehensive document with references if you want more detail.
December 16th, 2024. Andrew Horide, Osteopath