Staying active is essential for healthy aging and independence into our senior years. One way of promoting healthy aging is by selecting supplements that can support our body. One of the best products is Creatine.

Creatine is a natural substance found in your muscles and brain. It helps your body produce energy quickly, especially during high-intensity activities like lifting weights or sprinting.

Your body makes some creatine on its own (mainly in the liver and kidneys), and you also get a small amount from foods like red meat and fish. However, taking it as a supplement gives your muscles a larger supply — which can improve strength, muscle function, energy levels, and even brain performance.

✅ It's one of the most researched and safe supplements available — not just for athletes, but also for general recovery after exercise, healthy aging and support during hormonal changes like menstruation and menopause. Creatine is inexpensive and easy to source.

✅ Benefits of Creatine for Aging Men

As men age, natural declines in muscle mass, strength, bone density, and cognitive function can affect quality of life. Creatine can help counter some of these changes:

1. Preserves Muscle Mass and Strength

• Helps reduce sarcopenia (age-related muscle loss)

• Improves muscle strength and power, especially when combined with resistance training

• Enhances recovery from workouts or injury

2. Supports Brain Health

• May improve working memory, mental fatigue, and executive function

• Early research suggests potential benefits in reducing risk or delaying symptoms of neurodegenerative conditions(e.g., Parkinson’s, Alzheimer's)

3. Improves Bone Health

• Creatine may enhance the effects of strength training on bone mineral density

• Could help reduce fracture risk by improving balance and muscular function

4. Increases Energy Availability

• Supports production of ATP, your body’s main energy source

• May reduce feelings of fatigue, even at rest or during daily activities

Creatine for Women

New research shows that creatine has a profound positive effect on improving women's health particularly during menopause. However women produce significantly less creatine after the age of 40.

Why Women Produce Less Creatine

1. Hormonal Influence (Estrogen)

   • Estrogen plays a key role in how the body synthesizes and stores creatine.

   • Women naturally have lower levels of creatine in muscle tissue than men, likely due to lower testosterone and differences in muscle mass and hormonal regulation.

2. Lower Dietary Intake

   • Creatine is mainly found in animal products like red meat and fish.

   • Many women eat less meat (for health, ethical, or cultural reasons), which may reduce creatine intake through diet.

3. Smaller Muscle Mass = Smaller Stores

   • Women tend to have less total muscle mass, which means they store less creatine overall — even if their needs are still high, especially during physical stress, aging, or hormonal transitions.

4. Menstrual Cycle & Hormonal Shifts

   • Fluctuations in hormones during the menstrual cycle may affect creatine metabolism and availability, though research is still emerging.

   • During menopause, estrogen drops, which can further reduce the body's ability to use or store creatine efficiently.

✅ Benefits of Creatine for Women in Menopause

Menopause brings hormonal changes that impact muscles, bones, metabolism, and mood. Creatine may provide key support:

1. Protects Muscle Mass

• Estrogen decline negatively affects muscle growth — creatine helps offset this

• Supports muscle retention during weight loss or perimenopause-related changes

2. Improves Strength and Physical Function

• Enhances resistance training results

• Helps with daily movement, balance, and fall prevention

3. Boosts Brain Function

• May improve memory, mental clarity, and reaction time

• Could help buffer brain fog and cognitive dips common in menopause

4. Supports Mood and Energy

• May help with low mood, depression, and mental fatigue

• Can improve overall vitality, especially when sleep is disrupted

5. May Support Bone Density

• Although not a direct bone builder, creatine complements the bone-supportive effects of resistance training

🧂 Practical Tips for Use

• Dosage: 3–5g of creatine monohydrate daily is typically effective and safe

• Timing: Consistency is key — you can take it any time of day. On workout days it is best to take it shortly before or after exercise.

• Hydration: Drink enough water to support creatine’s function and absorption

• Pair with resistance training for best results. Resistance training can be accomplished with bodyweight training (planks, pushups, lunges), resistance bands or with weights or gym machines.

⚠️ Safe for Most — But a Few Notes

• Creatine is considered safe for long-term use, even in older adults

• Not recommended if you have kidney disease or specific medical conditions without doctor approval. Ig you are not sure check with your GP