Thinking about adding creatine into your anti-aging routine, but maybe you’re afraid of “bulking up” because of long use by bodybuilders? 

Let’s get into everything you need to know, but let me start by saying that Creatine is a naturally occurring compound that provides significant benefits to muscle growth and cognitive health, especially as we age. 

Creatine Supports Your Mind and Muscle Health 

Science overview: Creatine is naturally in muscle cells and the brain, where it helps produce energy during high-intensity activities or mental tasks. The body makes creatine molecules using specific amino acids, and is stored primarily in the muscles as phosphocreatine, which can then be converted into ATP, the energy currency of cells. 

Creatine supports the body in a number of important ways: 

💪🏻 Muscle Mass: A 2017 meta-analysis found that creatine supplementation, particularly when combined with resistance training, can significantly increase muscle mass and strength in older adults. Loss of muscle mass as we age (known as sarcopenia), is a significant concern as we age, and we need our muscles to protect our bones and help regulate metabolism and insulin resistance.

🩻 Bone Density: As estrogen levels decline during menopause, we are at increased risk for osteoporosis. Some studies suggest that creatine may enhance bone density, especially when used in conjunction with resistance training. 

⚡️ Metabolic Health + Glucose Regulation: Creatine has been shown to improve glucose tolerance, which can be beneficial for preventing insulin resistance and metabolic syndrome.

🧠 Cognitive Function & Protection: Our brain use a ton of energy, and creatine has been found to enhance brain energy metabolism. This can improve cognitive function, particularly in older adults. Also, some studies suggest that creatine may have neuroprotective properties, potentially reducing the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s. 

🥺 Depression and Anxiety: Preliminary research suggests that creatine might also play a role in managing mental health conditions. A 2012 study found that women with major depressive disorder who added creatine to their antidepressant regimen experienced faster and more significant improvements than those who did not take creatine.

Common Concerns About Creatine

Will creatine cause water retention and weight gain?
I’ve heard from several women concerns about creatine causing bloating and weight gain due to water retention. While creatine does increase water content in muscle cells, it does not typically lead to visible bloating. The weight gain associated with creatine is usually due to increased muscle mass and not fat.

Will creatine impact my kidneys?
There has been concern about creatine’s impact on kidney health, particularly for individuals with pre-existing conditions. However, numerous studies have shown that creatine supplementation is safe for healthy individuals when taken at recommended dosages. A 2011 review found no adverse effects on kidney function in healthy adults who took creatine over long periods. 

Will creatine cause digestive/GI issue?
Some individuals may experience mild digestive issues, such as cramping or diarrhea, when taking creatine. These side effects are often dose-dependent and can be minimized by splitting the daily dosage into smaller amounts throughout the day.

How much and what kind of creatine should I consider? 

Loading Phase vs. Maintenance
Some protocols recommend a loading phase of 20 grams per day (split into 4 doses) for the first 5-7 days to saturate muscle creatine stores quickly. However, this is not necessary, and a daily dose of 3-5 grams can achieve the same results over time.

When to Take Creatine:
Creatine can be taken at any time of the day. However, some studies suggest that post-workout supplementation might be slightly more effective for muscle growth. I take my creatine after my workout. Creatine can be taken with or without food, but taking it with a carbohydrate-rich meal might enhance its uptake into muscle cells.

Creatine monohydrate is the most studied and cost-effective form of creatine. Other forms, such as creatine ethyl ester or creatine hydrochloride, offer no significant advantages and are often more expensive.

My Thoughts On Supplements 

I like adding creatine to my routine. Currently, I take amino acids right when I wake up (and before bed), and take creatine after my workout/walk. I’ve been alternating between these gummies from Create taste like an orange creamsicle, and these capsules, depending on how I’m feeling. I do feel like I’ve been seeing some muscle gains since I’ve been taking them, and I take maintaining muscle very seriously! . 

Key Takeaways: 

• Creatine is stored in the muscles for use as ATP, which is the main source of energy for our cells. 
• Creatine is a versatile supplement with proven benefits for muscle and bone health, cognitive function, and even mental health. 
• For midlife women, creatine offers a practical way to enhance overall health, combat age-related decline, and maintain an active lifestyle. 

Let me know if you have any questions! 

XO Tracey

If you want to dig into more research, here are two great links. 

https://pubmed.ncbi.nlm.nih.gov/21399917/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6093191/