When we think of creatine, football players and body builders typically come to mind. And when I first started out as a dietitian in the late 90’s, this is precisely who we thought this supplement was best suited for. Over the past decade though, hundreds of peer-reviewed publications have enriched our understanding of creatine, revealing benefits that extend far beyond the gym. In fact, creatine might just be the unsung hero in our wellness regimen, especially as we age.
Creatine is involved in energy production – especially under conditions of high energy demand, such as intense physical or mental activity. Our bodies produce creatine in small amounts. It’s also available in meat and fish, though supplementing with creatine can provide whole-body benefits that we can’t easily get from food alone.
Creatine benefits include improved strength, power and muscle mass, especially in conjunction with resistance exercise, along with enhanced performance and recovery in high intensity workouts. Additionally, research shows that creatine also offers the following mind and body benefits:
• Age-related muscle support: It can help to combat sarcopenia, the age-related muscle loss that occurs almost inevitably, unless we actively work to prevent it. Losing strength makes daily tasks feel harder – and challenges our independence as we age. Supplementing with creatine can enhance the effects of resistance training, making it a key ally in preserving muscle mass and strength, especially in people over 50.
• Cognitive function: Perhaps most intriguing are the potential cognitive benefits of creatine. Creatine has shown promise in enhancing brain function, improving memory, and reducing mental fatigue—particularly beneficial for older adults and those with lower natural creatine levels, such as vegetarians.
• Bone health: Creatine supplementation has been shown to increase bone density and/or reduce bone loss, especially when combined with resistance training.
• Energy and recovery: Because creatine helps replenish our muscles’ energy stores more rapidly, it can help us feel less fatigued not only after a challenging workout, but also throughout our daily routines. [By supporting our energy production at the cellular level, creatine ensures that the body functions optimally, whether lifting groceries or lifting weights.]
Despite its benefits, misconceptions about creatine persist. Creatine is not a steroid, nor does it just “bulk you up.” It’s safe for the kidneys in healthy individuals and does not cause dehydration or cramping —common myths that have been debunked by numerous studies.
While combining creatine with caffeine is common, it’s possible that caffeine may interfere with creatine’s effectiveness. Though data is inconclusive, I generally recommend taking creatine at least 30 minutes before or after a caffeine source.
Creatine is well-tolerated by most people. Whether you’re looking to sharpen your mind, strengthen your body, or simply enhance your daily energy, creatine is a versatile supplement that offers an array of benefits. As always, consult with a healthcare provider before starting any new supplement regimen or wellness routine, especially if you have pre-existing health concerns.
Integrating creatine into your routine is simple:
• Creatine source: Look for products containing creatine monohydrate, the type of creatine that has been most widely studied. Also look for Creapure™, a trademarked ingredient found in a variety of creatine products that is considered the gold standard for creatine.
• Daily dose: There’s no need for a “loading phase.” Aim for 5 grams per day, which can be taken at any time that suits your schedule—pre- or post-workout is good, but not necessary.
• Product choice / product type: Creatine supplements are available in a variety of forms, including powdered (my preference for purity and simplicity); also in capsules or even gummy-style supplements.
• Mixing tips: Powdered creatine can be mixed with water, juice, or tea. Warm liquids help it dissolve better, though it’s just as effective in cold drinks.
