Should You Take Creatine after 40?

Jan 16, 2025

 by Stephen Conca

With all the recent media hype on creatine and chatter in the gym, I figured it would be a good time to provide some helpful info.

I have been taking creating daily since I was in my 20s. 

2 products have become a staple in my performance and my kid's performance competing in college, Creatine and Creatine XXXL with Beta-Alanine and glutamine. 

First, I included a brief outline of the importance of creatine for general health.

Below are a few videos describing pure creatine monohydrate and the other describing Creatine XXXL.  I have included a short  3-minute video as well as a 10-minute video that goes deeper into the science and research around creatine.

The Overlooked Power of Creatine for Health After 40

As we age, maintaining muscle mass, cognitive function, and overall energy levels becomes increasingly important. Yet, many adults over 40 overlook one of the simplest, most researched, and effective supplements for improving health: creatine. Commonly associated with athletes and bodybuilders, creatine offers benefits that extend far beyond performance in the gym, making it a valuable addition to the wellness routines of those in midlife and beyond.

What Is Creatine?

Creatine is a naturally occurring compound found in small amounts in foods like meat and fish and synthesized in the body. It plays a crucial role in the production of adenosine triphosphate (ATP), the primary energy source for muscle contractions and cellular processes. While the body produces some creatine, supplementation ensures an optimal supply, particularly as natural levels decline with age.

Why Creatine Matters After 40

1. Preserving Muscle Mass and Strength
   Sarcopenia, the age-related loss of muscle mass, begins as early as your 30s and accelerates over time. Creatine supplementation supports muscle health by increasing the availability of energy for muscle contractions during strength training or daily activities. Studies have shown that combining creatine with resistance exercise can significantly improve muscle mass and strength in older adults, helping to combat sarcopenia and maintain functional independence.

2. Boosting Cognitive Function
   The brain is another major user of ATP, and creatine has been found to enhance cognitive performance, particularly in tasks requiring short-term memory and quick thinking. Research suggests that creatine supplementation can help support brain health as we age, potentially reducing the risk of cognitive decline.

3. Enhancing Bone Health
   Strong muscles contribute to strong bones, and creatine’s role in improving muscle performance may indirectly support bone density. Furthermore, some studies indicate that creatine may have direct effects on bone health by promoting the activity of bone-forming cells, which is especially important for postmenopausal women and older adults at risk of osteoporosis.

4. Improving Energy and Recovery
   Fatigue and slower recovery are common complaints as we age. Creatine enhances cellular energy production, which can help reduce feelings of fatigue and improve recovery after physical activity. This can be particularly beneficial for maintaining an active lifestyle, a key factor in healthy aging.

Is Creatine Safe?

One of the most well-researched supplements in the world, creatine has consistently been shown to be safe for long-term use in healthy individuals when taken in recommended doses (typically 3-5 grams per day). Side effects are rare and usually mild, such as temporary water retention as the muscles begin their uptake of nutrients. As always, consult with a healthcare provider before starting any new supplement, especially if you have existing medical conditions.

Creatine is not just for athletes—it’s a powerful tool for supporting health and vitality after 40. By helping to preserve muscle mass, enhance cognitive function, support bone health, and improve energy levels, creatine can play a significant role in aging well. Adding this affordable and effective supplement to your routine could be the key to staying strong, sharp, and active for years to come.

I have many products available to me. My inbox is always full of new products that companies are pushing to sell at gyms.  Rest assured I would never have a product in the gym that I don't believe in and take myself. 

For the last 10 years, Dotfit has been my go-to source for quality, results, and trust in their manufacturing process.   

Use this >>> link to enjoy 10% off while supporting the gym.

As always, if you have questions or would like more info please don't hesitate to ask.

Always consult with your medical provider before taking supplements. This information is not meant to treat or cure any diseases.