- 3-5 grams of creatine monohydrate daily is a good starting point for most seniors.
- Loading phases (20-25 grams for a week) can speed up results but aren’t necessary.
- Creatine is safe for kidneys and liver when taken as directed.
Common Concerns About Creatine
For a long time, people worried that creatine might hurt the kidneys. This idea came from the fact that creatine can turn into a substance called creatinine in the body. Doctors look at creatinine levels to check kidney function, and higher levels can mean lower kidney function. So, when some people taking creatine had higher creatinine, doctors thought their kidneys were declining.
But this was a misunderstanding. The creatinine increase from creatine is artificial. When other ways of checking kidney function are used, it’s clear that creatine does not harm the kidneys. That concern has been thoroughly researched and is no longer an issue.
What about other side effects? You might experience some stomach discomfort or bloating, especially when you first start taking it. This usually goes away within a week or two. Taking it with food or splitting your dose (half in the morning, half at night) can help. Also, creatine can cause a little dehydration because it pulls water into your muscles. So, make sure to drink enough water. If you’re on blood pressure pills that make you pee more (diuretics), talk to your doctor before taking creatine, as these can also cause dehydration.
Creatine and Exercise: A Powerful Duo
Creatine can help you build muscle and feel stronger even if you don’t exercise. That’s pretty amazing! But if you really want to feel the full effect and get stronger, steadier, and more energetic, especially if you’re over 60, you need to add some movement and resistance training.
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