People’s health needs change throughout their lives. So do their supplement needs. Many people think of creatine as a young person’s supplement. It seems to fit into the lives of bodybuilders and gym rats. But a study of adults between the ages of 45 and 65 found that taking creatine helped maintain and strengthen muscle that naturally decreases with age. Muscle strength and lean mass even improved in people who didn’t exercise.
Creatine is produced in the body and helps make a compound, ATP, that the muscles use as quick energy, especially during bursts of high-intensity activity. Excess ATP can elevate endurance and performance during a workout. Studies also suggest that creatine helps the body recover faster from working out.
Most people who take it as a supplement take three to five grams per day. The exact amount a person needs varies based on their size, goals, diet and routine. While athletes often do a “loading phase” of taking 20 grams a day for five days or a week to achieve fast results, that’s not really necessary.
The study was only 12 weeks long, and it was small. It had 64 participants, and only half were given creatine while the others were given a placebo. Some also worked out and managed their diet, while others did not. So it wasn’t as controlled as it could have been.
People who took creatine and worked out improved their fat mass and muscle strength compared to the placebo group. Cognitive function markers also improved. Surprisingly, in the group taking creatine but not exercising, cognition markers, fat mass and muscle strength slightly improved.
Experts reviewing the research said, “Creatine can be used as an auxiliary means to increase exercise effectiveness, but regular exercise, sufficient protein intake, and a balanced diet must be done together to maintain muscle strength and muscle as we age.”
During middle age, maintaining strength becomes essential for preserving mobility and independence later. Taking creatine could be a beneficial step in self-care.
The study used creatine monohydrate. That is the most studied and most affordable version of creatine. While taking creatine is safe for most adults, it’s best to talk to your doctor before adding it to your routine. It’s not suitable for people with kidney or liver problems, folks taking some medications or people who are pregnant or nursing. A medical professional who knows your history can help you decide if it’s right for you.
