Creatine Monohydrate
Creatine monohydrate is a naturally occurring compound that helps produce ATP, the primary energy source for muscle contractions and cellular processes. It supports muscle strength, exercise performance, and emerging research suggests potential cognitive benefits including brain energy metabolism and mood support. Dietary supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement.
Key Takeaways
- Creatine monohydrate is the most researched form and increases cellular energy production (ATP) to support muscle strength, exercise performance, and emerging cognitive benefits
- Standard dosing is 3-5g daily (or 0.05-0.15g/kg body weight) - loading phases are optional and may cause digestive upset
- Extensive research shows creatine is safe for healthy adults, with no evidence of kidney damage in people with normal kidney function
- Beyond physical performance, emerging research suggests benefits for brain energy metabolism, mood support, and cognitive function in aging adults
- Effects are cumulative and require consistent daily use for 2-4 weeks to saturate muscle creatine stores
How to Take
Typical Dosage
3-5g daily for maintenance, or 0.1g per kilogram of body weight. Loading phase of 20g daily for 5-7 days is optional but may cause digestive upset. For cognitive benefits, research suggests 10-20g daily may be needed, though evidence is still emerging.
When to Take
Can be taken any time of day, with or without food. Taking with carbohydrates may enhance muscle uptake. Divide higher doses throughout the day to minimize digestive issues.
Why It Matters for Ages 50+
Adults over 50 experience natural declines in muscle mass, strength, and cellular energy production. Creatine may help maintain muscle function and strength when combined with resistance training. Emerging research suggests potential cognitive benefits that may be particularly relevant as brain energy metabolism changes with age, though more research is needed in older adults specifically.
What to Look For
- Choose creatine monohydrate specifically - it's the most studied and effective form compared to other creatine variants
- Look for third-party testing certification (NSF, Informed Sport, or USP) to ensure purity and absence of contaminants
- Select micronized powder for better mixability and absorption, avoiding unnecessary additives or fillers
- Verify the product contains pure creatine monohydrate without artificial flavors, colors, or stimulants
- Store in a cool, dry place and check expiration dates - creatine is stable but can degrade in humid conditions
Potential Interactions
Be aware of these potential interactions:
- NSAIDs (ibuprofen, naproxen, aspirin): May have additive effects on kidney function - monitor closely
- Diuretics: Potential increased risk of dehydration and kidney stress when combined
- Nephrotoxic medications: Theoretical increased risk of kidney damage when combined
- Blood pressure medications: Limited data, but consult pharmacist as creatine may affect fluid balance
- Diabetes medications: May affect blood sugar control indirectly through improved muscle function - monitor levels
- Consult your pharmacist if you take any prescription medications, as interactions are not well-documented
Who Should Avoid This Supplement
- Individuals with existing kidney disease or significantly reduced kidney function should avoid without medical supervision
- People with bipolar disorder should consult their psychiatrist, as creatine may interact with mood stabilizing medications
- Those with active kidney stones or history of frequent kidney stones should use caution and medical oversight
Recommended by Experts
“For muscle support and performance”
“Takes 5g daily for performance”
“Recommends for science-backed health benefits”
Frequently Asked Questions
Loading phases (20g daily for 5-7 days) are optional and primarily speed up saturation by 1-2 weeks. Starting with 3-5g daily consistently is equally effective long-term and reduces digestive side effects like bloating.
Timing is less important than consistency - take 3-5g daily at the same time. Some research suggests slight benefits when taken post-workout with carbohydrates, but daily intake matters most.
Initial weight gain of 1-3 pounds is normal due to increased water retention in muscles, not fat gain. Starting with lower doses (3g vs loading) minimizes bloating and digestive upset.
Food sources (red meat, fish) provide only 1-2g daily and decrease with cooking. Supplements provide the 3-5g daily needed for optimal muscle saturation more reliably than diet alone.
Research shows creatine is safe for long-term use in healthy adults, including those over 50. It may provide additional benefits for age-related muscle loss and cognitive function with consistent daily use.
Physical performance benefits typically appear within 2-4 weeks of consistent use. Cognitive benefits may take longer to notice and are more subtle than strength improvements.