It can be challenging for women to keep up their muscle mass, brain power, and overall energy levels as they get older.
When it comes to these problems, creatine is one supplement that has shown promise. Your body naturally gets energy from creatine.
But creatine is usually linked to younger athletes and bodybuilders. This makes women over 50 wonder if it is safe for them to use.
This chemical is found in your muscles and brain more than anywhere else in your body. Seafoods and red meat only give people small amounts of creatine, but synthetic creatine supplements have higher amounts.
For women over 50, creatine can help their health in other ways as well. It may help you with different things in your daily life and can make your life better if you take it as a supplement.
Let us look at whether or not taking creatine is safe for women over 50, what the benefits are, and what the possible side effects are.
What is Creatine?
Creatine is a naturally occurring compound primarily found in our muscles and brain. It is produced by the liver, kidneys, and pancreas and is also available through foods such as red meat and seafood.
When you do high-intensity activities, your body changes creatine into phosphocreatine, which is a key part of making energy.
Taking supplements can help the body store more creatine, which may improve muscle mass, cognitive function, and physical performance. These benefits are especially helpful for women over 50.
Why Creatine is Good for Women Over 50
1. Keep your muscles healthy and strong
Sarcopenia, or muscle loss with age, is a common worry for women as they get older. According to some studies, taking creatine supplements can help older people keep or even gain muscle mass.
Research has shown that creatine, in combination with resistance training, can result in significant muscle gains in adults over 50. This can make you stronger, more mobile, and more independent, all of which are important for a good quality of life in old age.
Creatine may also help muscles recover after working out, making them less sore and tired. This makes workouts more effective, which is important for living an active life.
2. Health benefits for the mind and brain
Aging-related cognitive decline is a worry for many women over 50, with memory loss and trouble focusing becoming more common.
New research suggests that creatine may help protect neurons, which could make cognitive functions like memory, attention, and processing speed better.
A study found that taking creatine supplements has been linked to better brain function in both young and older adults. This could mean better memory and mental clarity for women over 50.
3. Bone density and fall prevention
Osteoporosis and bone density loss are more likely to happen to women over 50. Creatine has mostly muscle-building effects, but it can also improve bone health by strengthening muscles and reducing fall risk.
According to the Journal of Clinical Medicine Research, creatine may lower the risk of falling by making people stronger and better at keeping their balance. These are both very important for keeping older people from falling.
This suggests that creatine might be a good supplement for women who want to keep their bones and muscles healthy.
READ ALSO: How to Build Muscle and Get Stronger Over 50
Is Creatine Safe for Women Over 50?
Creatine is one of the most researched supplements, with studies consistently showing it to be safe for long-term use when taken in appropriate doses.
Studies published in Sports Medicine and the Journal of Clinical Medicine Research, among others, show that taking creatine supplements does not harm your health when done correctly.
A daily dose of 3 to 5 grams of creatine is usually safe and well-tolerated for women over 50. Creatine does not stimulate or disrupt hormone balance, so it’s a good supplement for women.
Minor side effects like bloating and water retention are usually temporary and manageable.
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How Much Creatine Should Women Over 50 Take Per Day?
The right daily dose of creatine depends on your dietary habits and goals when you are over 50.
Creatine is naturally found in meat and fish, so whether you eat meat or not, you are probably getting 1 to 2 grams of creatine every day.
However, if you are a vegetarian or vegan, your body will naturally make less creatine, so taking a supplement might be a better idea.
Creatine Dosages
It works to take creatine supplements in both high and low doses. Here are some commonly recommended dosages:
Loading Phase
Some women choose to start with a “loading phase” to quickly increase creatine levels in the muscles. This method involves taking 20 grams of creatine every day for 5 to 7 days.
This dose is usually broken up into smaller amounts, like 5 grams taken four times a day. After this period, you can move to a maintenance dose.
Maintenance Phase
Following the loading phase, a daily dose of 3 to 5 grams per day is typically enough to maintain creatine stores.
This is a safe, manageable dose of creatine for women over 50 that will keep the benefits going without overdosing the system.
Steady Daily Dose (No Loading Phase)
There are a lot of women who would rather skip the loading phase and start with a steady dose of 3 to 5 grams per day.
It takes a little longer (about 3–4 weeks) for this method to fully fill up the muscles with creatine, but it works just as well in the long run.
This may be a better way for people who are new to creatine to start taking it.
Is It Safe to Take Higher Doses?
Higher doses are usually safe for short periods of time. Research shows that 20 grams per day for up to 7 days or 10 grams per day for up to 10 days are safe for women over 50.
But after the initial loading phase, a steady daily dose of 3–5 grams is usually enough to support brain health, energy, and muscle health without putting you at risk for side effects.
When Should You Take Creatine?
Creatine is not a supplement that needs to be taken at specific times during your workouts. The goal is to slowly fill up your muscles’ creatine stores.
So, you can take creatine at any time of day that works best for you. The key is to take it daily and consistently.
READ ALSO: Why Collagen Supplements Are a Must-Have for Women Over 50
How Creatine Supports Women Over 50 During Menopause
Creatine can help women going through menopause keep their bones and muscles strong. It can be added to a healthy diet and strength training.
Studies show that women before and after menopause who take creatine supplements see benefits like stronger bones, muscles, and overall physical performance when they work out regularly.
The levels of estrogen and testosterone in the body drop during menopause, which can cause bone and muscle loss. When taken regularly along with strength training, creatine has been shown to counteract these effects by making bones and muscles stronger.
Researchers have found that creatine strengthens bones and stops bone density loss, especially in the hips. This is important for keeping an active lifestyle as we age.
Women have less creatine in the brains over 50, which can have an effect on their mood. Taking creatine supplements may help improve your mood, lessen the effects of depression, and even make antidepressants work better.
If you are having trouble with mood swings, creatine might help your mental health even more during and after menopause.
READ ALSO: Everything You Should Know About Perimenopause: Symptoms, Diet, Bloating, Weight Loss and More!
Does Creatine Help You Lose Weight?
Creatine may not be a weight-loss supplement in and of itself, but it can help women over 50 keep their weight in check in a healthy way.
The best thing about creatine is that it can help your body make more energy. This means you can work out longer and harder, which can help your metabolism work better.
As a result of helping to keep lean muscle mass, creatine raises the number of calories burned while at rest (RMR).
Over time, this gain in muscle mass can help you lose fat, especially if you do strength training regularly.
On top of that, creatine and exercise can help build muscle, which can help the body use calories more efficiently and lower the chance of storing fat.
When women over 50 start taking creatine, eat well and work out regularly, they often feel stronger and more energized. This makes it easier for them to stay active and keep their weight in a healthy range.
READ ALSO: The 5 Ultimate Weight Loss Secrets for Women Over 50
Does creatine make you gain weight?
One reason people are afraid of gaining weight is that early bodybuilding methods involved “loading” creatine. These methods involved taking big amounts—about 5 grams four times a day, sometimes with carbs—which caused cells to initially retain more water.
People who did this often gained weight temporarily, which is how creatine got its reputation for making people feel bloated and heavy.
But if women over 50 stick to the daily recommended dose of 3 to 5 grams, they can get the benefits of creatine without the extra weight gain or gas. Most of the time, these side effects are caused by taking too much creatine or “loading” it without need.
In the same way, how you take creatine can change your tolerance and side effects. Since creatine does not dissolve completely in water, taking a lot of it at once can sometimes make your stomach hurt.
Many women find it easier to handle if they start with a lower dose and maybe split it up during the day. One more option for people with sensitive digestive systems is buffered forms of creatine, which are made to be easier on the stomach.
Any weight gain that you can see is usually due to more lean muscle tissue, which helps keep your strength and metabolism up as you age. This kind of weight gain is not the same as fat gain, and it is a good sign that your muscles are getting stronger.
For women over 50, this means that with proper use, creatine is a safe supplement.
READ ALSO: Why Women Gain Belly Fat Over Age 50
What Form of Creatine is Best for Women Over 50?
Creatine monohydrate is often the best choice for women over 50 because it is cheap, works well, and has a lot of research backing it up. It helps keep muscles strong, gives you energy, and keeps your brain healthy. Most people can handle taking 3-5 grams of it every day.
For people who get gas or digestive problems, creatine hydrochloride (HCl) and buffered creatine (Kre-Alkalyn) are better options because they are easier on the stomach. HCl can be used in lower doses because it is stronger.
There are other choices, like creatine ethyl ester (CEE), which has a mixed track record of effectiveness and tends to be more expensive.
Another type of creatine is micronized creatine, which has smaller particles that may be easier for the body to take in and settle down.
When choosing a creatine supplement, it is best to stick with well-known brands that promise purity and quality.
For most women, starting with low doses and making changes as needed can help them find the best way to reach their fitness and health goals.
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Potential Side Effects of Creatine for Women Over 50
Even though creatine is generally safe, some side effects may happen to women over 50, usually because they are taking the wrong amount or already have a health problem.
Here are some potential side effects to consider:
Water retention and bloating
If you are taking creatine for the first time, it can sometimes make you bloated and retain water.
This is because creatine brings water into the muscles, which can make you gain weight temporarily.
Starting with a lower dose of creatine and slowly increasing it is the best way to avoid getting bloated. This way, your body has time to get used to it.
Kidney and liver health
Research shows that creatine doesn’t harm the kidneys or liver in healthy individuals.
But if you already have problems with your kidneys or liver, you should talk to your doctor before starting creatine.
Studies show that creatine does not change the way kidneys work in healthy adults, but you should always be careful if you already have health problems.
Muscle cramps and digestive discomfort
Some women may get stomach problems or muscle cramps when they take creatine. This is usually because they are not drinking enough water.
Staying hydrated can help your body use creatine better and lower your risk of cramps.
Taking creatine with food can also help with any stomach problems that might come up.
Closing Thoughts: Is Creatine Right for You?
For women over 50, creatine can be a valuable supplement to support muscle health, cognitive function, and overall vitality.
Strength training is a great way to fight the physical and mental problems that come with getting older because it improves brain health, strength, and balance.
There may be some mild side effects, but creatine is generally safe when taken in the right amounts. It can be a great addition to a healthy lifestyle that focuses on staying active as you age.
If you are new to creatine or thinking about adding it to your wellness routine, you should always talk to a doctor or nurse to find out the best way to handle your specific health needs.
References
Mills, S., Candow, D. G., Forbes, S. C., Neary, J. P., Ormsbee, M. J., & Antonio, J. (2020). Effects of creatine supplementation during resistance training sessions in physically active young adults. Nutrients, 12(6), 1880.
Xu, C., Bi, S., Zhang, W., & Luo, L. (2024). The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Frontiers in Nutrition, 11, Article 1424972.
Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids, 40(5), 1349-1362.
Candow, D. G., Forbes, S. C., Chilibeck, P. D., & Cornish, S. M. (2019). Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine, 8(4), 488.
Dahal, M., Dahal, K. R., Pokhrel, N. R., & Kutal, D. (2024). Creatine supplements: What the research says about how it can help healthy athletes. Global Journal of Health Science, 16(2), 48. https://doi.org/10.5539/gjhs.v16n2p48
Forbes, S. C., Candow, D. G., Krentz, J. R., Roberts, M. D., & Young, K. C. (2021). Changes in fat mass following creatine supplementation and resistance training in adults ≥50 years of age: A meta-analysis. Journal of Functional Morphology and Kinesiology, 4(3), Article 62.
Cleveland Clinic. (2024, November 5). Is the creatine loading phase worth doing? Health Essentials. Retrieved from https://health.clevelandclinic.org/creatine-loading-phase
