This Amazing Supplement Helps Older Adults Too

Creatine monohydrate is a staple in any bodybuilder or high-performance athlete’s supplement arsenal. Whether in powdered or pill form, people seem to rave about this unique substance. Creatine enhances muscle performance and energy output and even has cognitive benefits. While most creatine users are young to middle-aged, some positive benefits also extend to older adults.

What is creatine, anyway?

A naturally occurring substance, creatine is 1 of several amino acids which are the building blocks of protein. These amino acids are essential for muscle and tissue development. Creatine is a naturally occurring amino acid synthesized from other amino acids in the kidneys, liver, and pancreas. Once created, creatine then moves into the bloodstream to be used accordingly. Creatine helps to produce and store adenosine triphosphate (ATP), the primary driver of energy. In times of exercise or high-energy consumption, ATP is used rapidly, so there must be enough creatine in the bloodstream to keep up, hence the need for supplementation. Creatine is not limited to just athletic performance. Here are 3 benefits of adding a daily supplement for older adults.

1. Enhanced performance and recovery

The core function of creatine is to help produce the ATP necessary for energy. Both creatine and ATP production happen naturally but decline with age. Additionally, people who consistently exercise or perform strenuous activities need additional support as ATP is constantly broken down. A creatine supplement increases the amount of phosphocreatine stored in the muscles. The supplement aids in performing high-intensity activities for longer and improving performance. This edge can prove crucial for older adults who need to perform everyday activities or want to stay healthy via exercise.

2. Stronger muscles and bones with creatine

Obtaining larger, stronger muscles is not only important for bodybuilders. Muscle and bone growth is critical for optimal health, especially with age. Simple tasks like walking upstairs, carrying groceries, or working in the garden still require strength. However, as muscle mass declines, the risk of injury or certain lifestyle conditions increases. Studies show that creatine helps increase muscle mass and improves upper and lower body strength. These benefits, as high as 15%, were not dependent on age or timing.

3. Boost your brain

Recently, scientists have discovered some benefits to creatine supplementation and brain health. While most creatine is stored in the skeletal muscles, a small amount is present in the brain to help with overall function. Additionally, the brain requires large amounts of ATP when performing complex tasks. Therefore, creatine helps the brain in several ways. First, studies show that additional creatine helps produce more ATP in the brain, improving overall function. There is also evidence that creatine may help fight neurological diseases like Parkinson’s and amyotrophic lateral sclerosis (ALS), and slow memory loss.

Can creatine benefit older adults?

With age, creatine monohydrate stores reduce significantly. Even with a balanced diet, getting more creatine has additional benefits. Older men and women can benefit from a supplement. Adults 65 and above taking a creatine supplement will see significant improvement in strength and energy output. Doctors often recommend 3-5gms for most older patients. For athletic performance, some adults can also benefit from a loading phase of up to 20gms for 5 days. Creatine has minimal side effects, with some reports of weight gain, dehydration, and muscle cramps. People with a history of kidney disease should check with a doctor before using creatine.

Stay stronger for longer

Creatine is a well-studied supplement that is safe for adults of all ages. Multiple studies conclude that creatine offers several excellent benefits for athletes and more sedentary individuals alike. However, a creatine supplement should not replace a healthy diet, exercise, or other healthy habits. Speak with a pharmacist or doctor for the best brand and to discuss the possible benefits of supplementation.