Creatine plays a critical role not only in powering muscle, but also in fueling the brain.
Creatine is a chemical in your body that is mostly found in your muscles and brain. It is one of your body’s natural energy sources.
Nearly 95% of the creatine in your body is stored in your skeletal muscles and is used during physical activity. As a dietary supplement, creatine is commonly used to improve exercise performance in athletes and older adults, according to WebMD.
Creatine can provide a number of other health benefits for older adults. Taking it as a supplement may help you with different activities in your everyday life and can improve your quality of life.
One of the most well-known benefits of creatine is its ability to increase muscle mass and speed up muscle growth. This is of particular importance to older adults who experience sarcopenia, which is the age-related decrease of muscle mass (dynapenia), bone mass (osteoporosis), physical performance, and strength.
Here are several Key Benefits of Creatine, the anti-qging supplement, for Men Over 60:
Muscle Mass & Strength
• Creatine supplementation can increase muscle mass and strength, especially when combined with resistance training. This is important for counteracting age-related muscle loss (sarcopenia) and improving physical performance.
• Studies show greater gains in both upper and lower body strength compared to resistance training alone.
Physical Function & Fall Prevention
• Improved lower body strength helps with mobility and reduces the risk of falls and fractures, which are common concerns in older adults.
Fatigue Resistance
• Creatine can enhance resistance to muscle fatigue, making daily activities easier and improving overall quality of life.
Bone Health
• Supplementation, especially when combined with exercise, may help increase bone mineral density, offering protection against osteoporosis.
Cognitive Benefits
• Evidence suggests creatine may support brain health, improving short-term memory and cognitive processing in people over 60.
Metabolic Health
• Creatine, combined with exercise, may help improve blood sugar control in type 2 diabetes, though those with diabetes should consult their doctor first.
Other Potential Benefits
• Topical creatine creams may help reduce some visible signs of skin aging, such as wrinkles and sagging.
Safety and Usage
• Creatine is generally considered safe for older adults when taken at recommended doses (typically 3–5 grams per day).
• Always consult a healthcare provider before starting supplementation, especially if you have kidney issues or other chronic health conditions.
Creatine offers several proven benefits for men over 60, especially when paired with regular weight bearing exercise and resistance training. Always consult with a healthcare provider before beginning supplementation.
Sources:
- https://www.webmd.com/healthy-aging/is-creatine-safe-for-older-adults
- https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591