Creatine After 50: Not Just For Bodybuilders

When I mention creatine to some of my clients—particularly women—the first reaction is often:

“Isn’t creatine something bodybuilders take?”

That is understandable. For years, creatine was promoted mainly to young men wanting to get bigger and stronger.

But creatine is not a steroid, a hormone or a stimulant. It is a naturally occurring substance that our bodies already make and that we also obtain from foods such as meat and fish.

More importantly, creatine is now being studied for something that is very relevant to our clients at DirksHealth: helping adults maintain their muscle, strength and physical capacity as they get older.

Why muscle becomes increasingly important after 50

As I have mentioned previously, from our 50s onwards, we gradually become more susceptible to losing muscle mass and strength—particularly if we are not doing regular resistance training.

For women, this can accelerate during and after menopause. Men often experience similar changes as they move into their 60s and 70s.

Maintaining muscle is not simply about appearance. Strength helps us:

• get out of a chair easily;

• climb stairs;

• carry shopping;

• maintain balance;

• protect our joints;

• continue playing sport;

• remain active and independent.

Strength training is still the most important part of this equation. No supplement can replace regular exercise.

However, creatine may help you get a little more benefit from the strength training you are already doing.

How does creatine help?

Our muscles need energy whenever they contract. Creatine helps the body quickly replace some of the energy used during short, demanding activities.

That includes exercises such as squats, lunges, step-ups, presses, rowing, lifting weights and performing repeated exercises during a circuit class.

Creatine may help you complete an extra repetition, maintain your strength across several sets or train at a slightly higher level.

One extra repetition may not sound like much. But when those small improvements are repeated over weeks and months, they can contribute to better strength and muscle development.

Recent research involving older adults has found that combining creatine with exercise can produce modest additional improvements in strength and lean tissue compared with exercise alone. The most consistent benefits appear when creatine is combined with regular resistance training.

Why creatine may be particularly useful for women

Creatine is not a “men’s supplement.”

In fact, it may be particularly relevant for women during and after menopause, when maintaining muscle mass and strength can become more difficult.

A recent review of controlled studies involving postmenopausal women found that creatine combined with resistance training produced small but meaningful additional improvements in lean muscle and leg strength. The strongest results were seen when women took at least five grams per day while following a resistance-training program.

This does not mean creatine will suddenly produce large muscles or make women look bulky.

It simply means it may help support the normal process of becoming stronger through training.

Will creatine help your bones?

Creatine may indirectly support healthy ageing by helping people train more effectively and maintain stronger muscles.

However, current research has not shown a clear improvement in bone density from creatine itself. It should not be considered a treatment for osteoporosis.

For bone health, the priorities remain:

• appropriate resistance and weight-bearing exercise;

• adequate protein;

• sufficient calcium and vitamin D;

• balance training;

• medical assessment when osteoporosis or low bone density is suspected.

Creatine may complement these habits, but it does not replace them.

What does “micronised creatine” mean?

Micronised creatine is creatine that has been processed into smaller particles.

This generally makes it easier to mix into water, milk, yoghurt, juice or a protein shake. It may also feel smoother and less gritty.

Micronised does not necessarily mean more powerful. The important words to look for are:

Creatine monohydrate.

Creatine monohydrate is the form used in the overwhelming majority of research. The Australian Institute of Sport notes that other, often more expensive forms of creatine have not been shown to work better than creatine monohydrate.

How much should you take?

For most healthy adults, a simple approach is:

Three to five grams every day

For many of our clients, five grams per day is an appropriate and easy-to-measure amount.

You do not need to take large amounts or complete a so-called “loading phase.” Taking a normal daily amount will gradually increase the creatine stored in your muscles.

Creatine can be taken on training and non-training days. The exact time of day is far less important than taking it consistently.

It can be mixed into:

• water;

• yoghurt;

• a smoothie;

• a protein shake;

• juice or milk.

The Australian Institute of Sport lists three to five grams per day as a standard maintenance amount and confirms that loading is optional rather than essential.

Will it make me gain weight?

Some people notice a small increase on the scales after beginning creatine.

This is generally because creatine draws some additional water into the muscle cells. It is not an increase in body fat.

For most people, the change is relatively small. Some people notice almost no change at all.

Creatine will not automatically make you bulky. Building substantial amounts of muscle requires progressive strength training, appropriate nutrition and considerable time.

Is creatine safe?

Creatine monohydrate is one of the most extensively researched sports and exercise supplements available.

When taken at recommended amounts, it is generally considered safe for healthy adults. The most common possible effects are mild stomach discomfort, bloating or a small increase in water weight. These can often be reduced by avoiding large doses and taking creatine with food.

However, you should speak with your doctor or pharmacist before starting creatine if you:

• have kidney disease or reduced kidney function;

• have been advised to restrict fluids or protein;

• are receiving treatment for a significant medical condition;

• take several prescription medications;

• are pregnant or breastfeeding.

You should also tell your doctor that you take creatine when having blood tests. Creatine can sometimes increase a blood marker called creatinine, which doctors use when assessing kidney function.

Is creatine worth taking?

Creatine is not a miracle supplement.

It cannot replace regular strength training, adequate protein, nutritious food, good sleep or an active lifestyle.

But for healthy adults in their 50s, 60s, 70s and beyond who are already strength training, it may provide a small but worthwhile additional benefit.

For many of our female clients—particularly during and after menopause—it may help support the goal of maintaining muscle, improving strength and staying physically capable as the years go by.

That is what healthy ageing should be about: not simply living longer, but continuing to feel strong, confident and able to do the things you enjoy.

Micronised creatine monohydrate is now available at DirksHealth. Please speak with Dirk or one of our trainers about how to use it and whether it is suitable for you.

Yours in health,

Dirk Hansen