Most people think of creatine as being a supplement used predominantly by bodybuilders and athletes.
But creatine isn’t just for fitness fanatics. It’s a safe and well-studied supplement that can be used by men and women in their 30s and beyond to maintain strength, energy, and mental acuity.
Here’s how creatine can support your mental and physical health as you age.
What Is Creatine?
Creatine is a natural compound found within your brain and your muscles. The vast majority of your body’s creatine is stored within your muscles, but about 5% is stored in your brain.
Some creatine is manufactured within your liver, kidneys, and pancreas. To make creatine, these organs need three amino acids: arginine, glycine, and methionine.
The rest of your creatine comes directly from the foods you eat (like red meat and fish), or from creatine supplementation.
Creatine is vital because it’s used to make a compound called ATP (adenosine triphosphate). ATP is important because it provides energy for the cells throughout your body. This energy is used for everything from lifting weights to thinking clearly.
Every day, you need somewhere between 3 and 5 grams of creatine to function properly.
Unfortunately, the human body only makes about 1 gram of creatine per day on its own—which means the remainder has to come from food or from supplements. If you’re trying to get enough creatine from food alone, this would mean consuming at least two pounds of red meat or fish each day.
Because this is tough for most people to do, creatine supplements (in capsule or powder form) can help to make up the difference.
Why People Need Creatine
Creatine provides a number of benefits, including:
- Building and Maintaining Lean MuscleA loss of muscle mass often begins during the 30s, and can cause:
- Sluggish metabolism and weight gain
- Difficulty performing basic tasks due to a loss of strength
- Balance problems
Creatine supports muscle strength and slows age-related muscle loss (also known as sarcopenia).
- Boosting Brain PowerMany people will notice a decline in focus, concentration, memory, and mental acuity beginning in their 40s and 50s.
These issues can be linked to challenges like stress and age-related hormone decline. But low creatine can be another culprit.
Your brain uses a lot of energy when functioning optimally, which means your brain needs adequate amounts of creatine to stay sharp.
Among other things, creatine can help by:
- Improving short-term memory
- Increasing mental acuity
- Reducing brain fog and mental fatigue
- Increasing Energy Production and EnduranceDo you struggle to stay awake and alert as the day wears on?
Creatine can help to:
- Improve stamina (both physical and mental)
- Support faster recovery from exercise
- Boost energy levels
4. Supporting Healthy Aging
Creatine supports all of the various systems within your body, it can support the benefits of healthy aging therapies like estrogen and testosterone replacement, and it may even help to reduce inflammation.
Is Creatine Safe?
In a word, yes.
Creatine monohydrate (the standard when it comes to creatine supplementation) is one of the most thoroughly studied supplements there is. It has been used as a supplement by people of all ages for more than 30 years, and has been shown to be safe when used in healthy amounts by healthy adults.
Creatine can be mixed with water, coffee, or other liquids, and it works well when taken with other dietary supplements like protein or collagen. And…it can also be used safely in conjunction with hormone replacement therapy.
Is Creatine for You?
If you’re in your 30s or older, creatine may be a smart choice for:
- Maintaining muscle mass
- Retaining mental acuity
- Boosting energy
At Renew Youth, we help men and women to age better. That includes strategic dietary supplementation to enhance your hormone replacement therapy. Need help with your healthy aging goals? Call us at 800-859-7511 or use our easy contact form to schedule your complimentary 30-minute consultation.