As we age, maintaining muscle strength, cognitive health, and overall vitality becomes increasingly important. While creatine is often associated with young athletes and bodybuilders, emerging research suggests that it may offer significant health benefits for older adults as well.
What is creatine?
Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising.
About half of your body’s supply of creatine (1 to 2 grams/day, about the size of 1 to 2 rajma beans) comes from your diet, especially protein-rich foods such as:
- Red meat (pork, veal and beef).
- Seafood (fish and shellfish).
- Animal milk (like cow, goat and sheep milk).
Your body produces the other half naturally in your liver, kidneys and pancreas, They deliver about 95% of the creatine to your skeletal muscles to use during physical activity. The rest goes to your heart, brain and other tissues.
Manufacturers also make creatine supplements. Some people take creatine supplements because they work out a lot or don’t get enough creatine in their diet. Creatine supplements exist as:
- Powders.
- Tablets.
- Capsules.
- Liquids.
- Energy bars.
Is it healthy to take creatine?
Studies show that it’s safe for many people to take creatine supplements. However, there isn’t enough evidence to know if it’s safe if you:
Are pregnant or breastfeeding.
Have diabetes.
Have kidney disease.
Have liver disease.
If you have bipolar disorder, creatine may also increase your risk of mania.
Talk to your doctor before taking creatine to ensure it’s safe for you.
When taken as a supplement, creatine can support several key areas of senior health.
- Improved Muscle Strength and Function
One of the most well-documented benefits of creatine for seniors is its positive impact on muscle strength. Ageing is often accompanied by sarcopenia – the gradual loss of muscle mass and strength. This can lead to reduced mobility, increased risk of falls, and a loss of independence.
Supplementing with creatine, especially in combination with resistance training, has been shown to help maintain and even increase muscle strength in older adults. Studies have found that seniors taking creatine experience greater improvements in lean body mass and physical performance than those who rely on exercise alone.
- Enhanced Brain Health and Cognitive Function
Creatine isn’t just beneficial for the body – it also plays a vital role in brain energy metabolism. As cognitive decline is a concern for many seniors, research into creatine’s effects on brain health is particularly promising.
Some studies have indicated that creatine supplementation may improve memory, attention, and overall cognitive function in older adults, especially in situations of mental fatigue or stress. While more research is needed to confirm long-term effects, the existing evidence points to potential neuroprotective benefits.
- Increased Energy and Reduced Fatigue
Older adults often report lower energy levels and increased fatigue. Creatine helps regenerate ATP (adenosine triphosphate), the primary energy currency of the cell, which can lead to enhanced energy availability during physical and mental activities.
By supporting the body’s energy systems, creatine may help seniors feel more energised, enabling them to stay active and engaged in daily life. This can have knock-on benefits for mental well-being and quality of life.
- Improved Bone Health (Potential Benefit)
While creatine is not a direct bone-building supplement like calcium or vitamin D, some studies suggest it may indirectly support bone health. By increasing muscle mass and strength, creatine may help enhance the mechanical loading on bones, which is a key factor in maintaining bone density.
Additionally, improved balance and strength can help reduce the risk of falls and fractures, which are a significant concern for older individuals.
- Safe and Well-Tolerated
One of the most important considerations for any supplement in older populations is safety. Creatine has been extensively studied and is considered safe for long-term use in healthy individuals when taken at recommended dosages (typically 3–5 grams per day after an initial loading phase, if used).
As with any supplement, it’s advisable for you to consult with your physician/ family doctor provider before starting creatine or any other supplement, especially if you have kidney concerns or are taking medications.
Creatine is far more than just a performance enhancer for athletes. For seniors, it holds the potential to support muscle strength, cognitive function, energy levels, and even bone health. When used sensibly and under medical guidance, creatine can be a valuable tool in promoting healthy ageing and maintaining independence.
