Did you know that a simple supplement could help women over 50 maintain muscle, boost brain health and improve overall energy?
What is creatine?
Creatine is a compound that naturally produced in the body. It is primarily stored in the brain and muscle
Creatine helps to regenerate ATP (adenosine triphosphate), this is the primary energy source for cellular functions, particularly during short bursts of activity. Creatine is found in some foods like meat and fish but not enough to produce the benefits seen in supplementation.
why is creatine important for women over 50?
We all start losing muscle after the age of 35, especially if you are not working out or lifting heavy weight. This is called sarcopenia. Creatine helps to counter this by improving muscle strength. Increased muscle strength can indirectly support bone health. This is crucial for women post-menopause to prevent osteoporosis. Creatine supplementation can enhance overall energy levels, making it easier to stay active.
The surprising benefits of creatine for women over 50
Improves Muscle Strength and Mass
Research has shown that creatine supplementation can help increase lean muscle mass and strength, particularly when combined with resistance training. There have been studies published in the Journal of International Society of Sports Nutrition found that creatine supplementation combined with strength training led to greater gains in muscle mass among older adults compared to training alone.
Supports Cognitive Function
Creatine has been shown to improve cognitive performance, especially in tasks that require short-term memory and quick thinking. This can be particularly beneficial as cognitive decline is a common concern with aging. Research from Experimental Gerontology found that creatine supplementation improved cognitive function in older adults in tasks that involved memory recall.
Enhanced Recovery and Reduces Fatigue
Studies have shown that creatine can reduce the duration of muscle soreness and inflammation after strenuous exercise, making it ideal for those that are new to resistance training.
Supports Bone Density (indirectly)
While creatine itself does not directly affect bone density, stronger muscles help support skeletal health, reducing the risk of falls and fractures.
How to Use Creatine Safely
Recommended dosage: Typically, 3-5 grams per day is recommended. Some people start with a “loading phase” of 20 grams per day for the first week to saturate muscle stores quickly, then reduce to maintenance. This may be too much for some and cause GI problems. A dose of 3-5 grams a day has been found not to cause stomach upset.
Hydration is key
Creatine can cause water retention in muscles so staying hydrated is important to avoid cramping. You can avoid the water retention by breaking the 3-5 grams in 2-3 different doses to start to see how your body reacts.
Common Myths About Creatine
“Creatine is only for bodybuilders”. This is not true. Studies have shown that creatine benefits older adults that don’t weight lift.
“Creatine causes weight gain”. You may notice some water weight in the beginning but staying hydrated will help with this and this small gain is outweighed by the benefits of creatine supplementation.
“Creatine is not safe for long term use”. You may have heard that creatine causes kidney problems. This is not true. I included references below that in clinical studies there was no effect. Please feel free to look the articles up and read them. Creatine in 3-5 grams a day was found safe with no adverse effects in the older population.
I will list the top choices for creatine:
- Bulk Supplements creatine monohydrate – unflavored, no fillers, cost effective. If you have Amazon, it is on sale now during prime days.
- Optimum Nutrition Micronized Creatine powder- high purity, mixes easy with no clumping, highly trusted
- Thorne Research creatine – Thorne is known for its commitment to quality, clean ingredients and often third party tested
- Klean Athlete Creatine – certified for sport, free of harmful additives
- Transparent Labs Creatine HMB- This product combines creatine monohydrated with HMB (beta-hydroxy-beta-methyl butyrate), which may help prevent muscle breakdown making this one especially beneficial for older adults.
Consult your health care provider
I always recommend that you consult your provider before starting any supplementation especially if you have any medical conditions.
Creatine is one of the must have supplements Even if you do not lift weights (you should) it can benefit you. I will do a blog on the benefits of weightlifting for women. I encourage you to do some research on creatine, watch some your tube videos on the subject and look up the clinical trials. I have included 2 videos below. Let us know if you have been using creatine and what benefits you have noticed. Do you have any questions or is there more about creatine you would like to know. Please leave a comment!
References
de Guingand DL, Palmer KR, Snow RJ, Davies-Tuck ML, Ellery SJ. Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis. Nutrients. 2020; 12(6):1780. https://doi.org/10.3390/nu12061780
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18.
Stares, Aaron PT, DPT, CSCS; Bains, Mona PhD. The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. Journal of Geriatric Physical Therapy 43(2):p 99-112, April/June 2020. | DOI: 10.1519/JPT.0000000000000222
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