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Creatine at 40+ - worth it?
Been reading about creatine benefits beyond just gym performance - brain health, energy, etc. I'm 44 and getting back into lifting after a long break. Is creatine still worth taking at this age? Any concerns I should know about?
I take blood pressure meds so want to make sure theres no interaction.
Creatine is honestly one of the most studied supplements out there and the research is pretty clear that its safe and effective regardless of age. If anything its MORE beneficial as you get older because of the cognitive benefits and the fact that we naturally lose creatine stores with age.
5g daily, no loading phase needed. Monohydrate is the only form you need (dont waste money on fancy versions). Check with your doc about the BP meds but generally no interaction.
Been taking it for 2 years at 46. Definitely notice a difference in both my workouts and my mental clarity. Only side effect is I drink more water (which is probably a good thing anyway).
Agreed on monohydrate. Creapure brand if you want to be picky about quality.
Just make sure you stay well hydrated. Creatine pulls water into your muscles which is part of how it works but if you're not drinking enough water it can cause cramping. I aim for a gallon a day which sounds like a lot but you get used to it.
Yes, with one caveat I'll get to.
Creatine monohydrate at 5g/day is one of the most-studied supplements in human history and the data on strength + lean mass benefits in older adults (40-60+) is actually *stronger* than it is in younger adults. Cheaper than basically any other supplement. No loading phase needed unless you're impatient.
Caveat: a small percentage of people (maybe 5-10%) experience GI issues at 5g/day. Drop to 3g and most of those resolve. Don't use it as an excuse to skip — try the lower dose.
Brand-wise, anything with the Creapure label or just plain micronized monohydrate from a major brand is fine. The fancy versions (HCl, ethyl ester, buffered) don't outperform monohydrate and they cost 3x.
Forty-plus and not on creatine? Start tomorrow.