Unlocking the Power of Creatine for Healthy Aging

by Melissa Chichester

When we think about supplements that support healthy aging, creatine may not be the first thing that comes to mind. 

Creatine is typically associated with bodybuilding and athletic performance. As a result, it’s often overlooked as a potential tool for people looking to support muscle health with age.* While creatine can help, it’s important that we continue to challenge our muscles with a weightlifting routine or similar resistance activity. 

However, research is starting to show why creatine is important for people of all ages.

One recent study looked at the effects of creatine in combination with resistance training in subjects with an average age in the late 50s.1 

The creatine dose was set at 0.1 grams per kilogram of body weight, translating into about 6.8 grams in a 150-pound individual.

After 8 weeks of training and supplementation, it was found that the creatine group had greater increases in leg strength compared to the placebo group. The authors concluded that creatine can be a beneficial addition to support healthy aging.

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What is creatine? 

Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by our bodies. It plays a crucial role in the energy production processes within our muscles. 

In addition, creatine enhances the ability of muscles to produce higher muscular force, especially during short bouts of maximal exercise.* 

Is creatine in food? 

The body produces creatine on its own, and most of it is stored in the muscles. Creatine is also obtained through diet, primarily from animal products:

  • Meat: Beef, pork, and lamb are rich sources of creatine
  • Fish: Fish such as herring and salmon are good sources of creatine
  • Poultry: Chicken and turkey contain creatine but in lower amounts compared to red meat
  • Eggs and dairy products: These contain less creatine than meat and fish but still contribute to overall intake
  • Protein shakes with creatine can also help with supporting muscle health*

Supplements are also a source of creatine, including Creatine Extreme 1000 mg.

Incorporating creatine into your healthy aging routine

If you’re considering adding creatine to your healthy aging routine, here are some key steps to keep in mind:

1. Consult a healthcare professional: Before starting any new supplement, it’s essential to consult with your healthcare provider to determine the right dosage. You can also ask for a muscle strength test to determine your muscle quality. 

2. Choose quality products: When supplementing with creatine, choose high-quality creatine monohydrate, as it is a widely used and well-studied form.

3. Combine with resistance training: To maximize the benefits of creatine, incorporate resistance training into your exercise routine. 

4. Stay consistent: Like any supplement or exercise program, consistency is key. Make creatine and resistance training a regular part of your routine to see the best results.

5. Monitor progress: Track your progress and consult with a fitness professional or trainer who can help you adjust your routine to meet your goals.

Overall, maintaining muscle and strength is not only essential for an active lifestyle but also for overall health and a good quality of life. Creatine can help support muscle health on your journey.* 

1. Bernat et al. (2019). Effects of high-velocity resistance training and creatine supplementation in untrained healthy aging males. Applied Physiology, Nutrition and Metabolism, 44(11), 1246 – 1253.