Ageing is a natural process that brings about many physiological changes, including muscle loss, decreased energy levels, and slower recovery times. While a balanced diet and regular exercise are essential for maintaining overall health, supplementing with creatine has emerged as a powerful way to support both men and women as they age.
In an exclusive interaction with the editorial team of Onlymyhealth, Dr Kapil Dave, Director of Sports - Sharda University - Noida, shared every thing you need about creatine and its consumption.
What Is Creatine?
Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity exercise and activities. It is primarily stored in muscles and synthesised from amino acids in the liver, kidneys, and pancreas. While it is commonly associated with bodybuilding and athletic performance, research suggests that creatine supplementation provides a range of benefits beyond just muscle growth.
Importance of Creatine as We Age
After the age of 30, the body begins to lose muscle mass, a condition known as sarcopenia. This muscle loss can lead to reduced strength, balance issues, and an overall decline in physical function. Supplementing with creatine can help combat these effects in the following ways:
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1. Supports Muscle Mass and Strength
Creatine helps maintain and even improve muscle mass by providing energy to muscle cells, making workouts more effective and reducing muscle breakdown. Studies have shown that older adults who supplement with creatine experience improved muscle strength and reduced muscle atrophy.
2. Enhances Brain Function
Beyond its muscle-boosting benefits, creatine is crucial for cognitive function. As we age, brain energy metabolism slows down, which can contribute to memory issues and cognitive decline. Creatine supplementation has been linked to improved memory, mental clarity, and overall brain health in older adults.
3. Improves Bone Health
Strong muscles support healthy bones, and research suggests that creatine may help in bone density maintenance. By enhancing muscle function, creatine indirectly supports bone strength and reduces the risk of osteoporosis and fractures in older adults.
4. Boosts Energy and Recovery
One of the most noticeable effects of ageing is reduced energy levels and prolonged recovery times after physical activity. Creatine enhances the production of adenosine triphosphate (ATP), the body’s primary energy source, leading to better endurance and quicker recovery after workouts or daily activities.
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5. Supports Metabolism and Fat Loss
As metabolism slows with age, maintaining a healthy weight becomes more challenging. Creatine aids in muscle preservation, which in turn supports a higher metabolic rate, helping to maintain a lean body composition and prevent age-related weight gain.
Is Creatine Safe for Older Adults?
Creatine is one of the most researched and safest supplements available. Studies have consistently shown that when taken in recommended doses (typically 3-5 grams per day), creatine does not cause harm to kidney or liver function in healthy individuals. However, it is always best to consult with a healthcare professional before starting any new supplement regimen.
How to Incorporate Creatine into Your Routine
For best results, creatine can be mixed with water or a post-workout shake. Some people prefer a loading phase of 20 grams per day for the first five days, followed by a maintenance dose of 3-5 grams per day. However, taking a consistent daily dose without a loading phase is also effective over time.
Bottomline
Ageing gracefully involves maintaining muscle strength, cognitive function, and overall vitality. Creatine supplementation is a simple yet effective way for both men and women to support their physical and mental health as they age. By incorporating creatine into a well-rounded health and wellness routine, individuals can stay active, energetic, and resilient throughout the years.