Creatine supplements in older adults

Can Creatine Reduce The Rate of Ageing?

Age is an inevitable part of life however we can age gracefully. As we age, our bodies undergo several changes, including a gradual loss of muscle mass and strength, which can lead to functional impairments and decreased quality of life. This age-related muscle loss, known as sarcopenia, can be attributed to a variety of factors, including decreased physical activity and poor nutrition.

The mechanism of aging?

Up to now the aging process is not well understood however there are various aging mechanisms that can be involved in the aging of the human body. These underlying mechanisms are highlighted:

  1. Cellular senescence: This is the gradual deterioration of our cells over time, leading to a decline in their ability to divide and regenerate. As we age, the number of senescent cells in our bodies increases, which can contribute to tissue dysfunction and the development of age-related diseases.
  2. Oxidative stress: This refers to an imbalance between the production of reactive oxygen species (ROS) and the body’s ability to neutralize them with antioxidants. As we age, our bodies become less efficient at combating oxidative stress, leading to damage to cellular structures and DNA, and an increased risk of diseases like cancer, heart disease, and neurodegenerative disorders.
  3. Inflammation: Chronic low-grade inflammation, also known as “inflammaging,” is another hallmark of aging. This type of inflammation can contribute to the development of age-related diseases by damaging tissues and organs and disrupting normal cellular functions.
  4. Hormonal changes: As we age, our bodies produce less of certain hormones, such as testosterone, estrogen, and growth hormone. These changes can affect our metabolism, bone density, muscle mass, and overall health.
  5. Telomere shortening: Telomeres are the protective caps on the ends of our chromosomes that shorten each time a cell divides. Over time, telomere shortening can lead to cell death or senescence, which can contribute to the aging process.

Although there might probably be more mechanisms that are causing aging most scientific evidence till now managed to identify these possible mechanism. However we don’t equally age in the same way. fitness and nutrition can help us age gracefully and also alter the aging mechanisms.

The importance of creatine for aging

Creatine is a popular supplement among athletes and fitness enthusiasts, but it has also gained attention for its potential benefits in older adults. Creatine is a compound found naturally in the body and is involved in energy production during exercise. Studies have shown that creatine supplementation may help improve muscle strength, increase lean body mass, and enhance exercise performance in older adults.

One of the ways creatine may benefit older adults is by increasing muscle mass. A study published in the Journal of Gerontology found that creatine supplementation was associated with increased muscle fiber size and number in older adults. Another study found that creatine supplementation improved muscle strength and functional performance in older women.

In addition to increasing muscle mass, creatine may also help improve exercise performance in older adults. A study published in the Journal of the American Geriatrics Society found that creatine supplementation improved peak power output and time to exhaustion in older adults. This can be particularly beneficial for older adults who may be at risk of falls or other injuries due to decreased muscle strength and mobility.

Creatine may also have potential cognitive benefits for older adults. A study published in the Journal of Clinical Psychopharmacology found that creatine supplementation improved cognitive function in older adults. This is thought to be due to the role creatine plays in energy production in the brain.

How Much Creatine should I take?

When it comes to the dosage of creatine one study showed that creatine dosing in older men might be initiated from a loading dose and then towards the standard maintenance dose of 3-5g per day.

As with any other supplements, It is important to note that the dosage of creatine should not exceed 5 grams per day, as higher doses may cause gastrointestinal distress, dehydration, and other side effects.


While creatine supplementation appears to have potential benefits for older adults, it is important to note that there may be risks associated with its use, particularly in individuals with pre-existing medical conditions. It is always advisable to consult with a healthcare professional before beginning any new supplement regimen.

In conclusion, creatine supplementation may offer a variety of potential benefits for older adults, including increased muscle mass, improved exercise performance, and enhanced cognitive function. As with any supplement, it is important to consult with a healthcare professional before use and to carefully monitor for any adverse effects.

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