Creatine — not only for athletes

You do not have to be an athlete to experience the benefits of creatine supplements. While they are known to improve strength and muscle mass, some research suggests they may also support brain function in people 60 and older.

Creatine is a natural compound produced in the body. It is found in high-protein foods like red meat, fish, and cow’s milk, with the majority stored in skeletal muscles. It plays a crucial role in producing adenosine triphosphate (ATP), the body’s primary energy source for muscle contractions, allowing for more intense exercise for longer periods.

Creatine supplements are available in powders, tablets, capsules, liquids, and energy bars. Creatine monohydrate is considered the gold standard because it is the most researched, effective, and affordable form. It is commonly used to increase muscle performance during short[1]duration, high-intensity activities, such as weightlifting, sprinting, and cycling.

According to the Mayo Clinic, some early research suggests creatine supplements might improve memory and thinking skills, especially in older adults. Additionally, older adults who take creatine supplements while engaging in resistance exercise may see improvements in strength.

For many people, creatine supplements are safe to take, according to the Cleveland Clinic. However, there is not enough evidence to confirm their safety for individuals who are pregnant or breastfeeding or those with conditions such as diabetes, kidney disease, liver disease, or bipolar disorder.

The standard effective dosage for creatine monohydrate is 3–5 grams per day. According to Harvard Medical School, taking higher “loading” doses offers no additional benefits and may put more stress on the kidneys.

Experts recommend talking to a healthcare provider before starting creatine. Unlike over[1]the-counter and prescription medications, supplements are not regulated for accuracy of contents by the US Food and Drug Administration (FDA).