At age 48, for the first time in my life, I started taking creatine and it had a huge impact on my energy, performance, and reducing inflammation.

Maybe you think that creatine is only for those beefy muscle head dudes in the gym who slam it without water and want to build muscles like the Incredible Hulk.

I pinky swear promise that you will not turn into the Hulk if you take creatine and it is actually a very important supplement that supports muscle, bone, and brain health, ESPECIALLY for peri to post menopausal women.

What is Creatine?

Creatine Monohydrate is a compound that contains nitrogen (necessary for Adenosine Triphosphate – ATP) that increases energy in our cells by helping to maintain ATP (i.e. energy) and the energy currency of all of our cells. 

How Does It Help?

95% of Creatine is stored in the muscle and our bodies make 1-3g per day. If you eat meat and fish, then you ingest creatine through your diet. However, as we age, mitochondrial health declines and it gets harder for your cells to produce energy and fight inflammation. 

Creatine increases energy in the cells which allows your muscles to exercise at a higher volume and recover faster.

Research also suggests that creatine seems to have an anti-inflammatory effect in muscle, brain, and bone and in times of metabolic stress, such as sleep deprivation or jet lag, creatine can counter the effects of stress on the body.

In addition, creatine helps to boost the production of growth hormone, which declines as we age. This is especially important for peri to post menopausal women, as growth hormone helps you to build muscle which supports metabolism, strong bones, and therefore prevents sarcopenia and osteoporosis. 

Thus, creatine supplementation enhances its benefits of increased energy in the cells, reduced inflammation in the muscles, bones, and brain, and the production of growth hormone, and strong bones.

How Should I Start Taking It?

Take 3-5g per day and within 30-days your muscles will be “full” and you will experience results.

3-5g per day is enough to support creatine in muscle. If you are looking for additional brain and bone benefits, as desired, you can slowly increase this amount over time to experience the muscle, bone, and brain benefits.

10g per day will cover all muscle, bone, and brain health.

Personally, I take 10g per day in two 5g doses.

Once you have been taking it for a while, if you travel across time zones and want to take it to help with jet lag, you can take 15-20g per day, broken up into 5g doses, for three days.

Is The Loading Phase Necessary?

No. Only if you are an athlete and/or want to achieve the “muscle full” effect faster than 30-days.

If you want to do the loading phase you can take 15-20g per day, broken up into 5g doses for 5-7 days.

When I started taking it I did a loading phase of 15g per day, divided into three 5g doses, for 5 days.

Does It Cause Bloating Of GI Upset?

If you are concerned about bloating or GI upset, then skip the loading phase.

You can also take the creatine with food, (e.g. mix with yogurt or have with a meal), and that will mitigate any bloating or GI upset.

If you see the scale go up a bit during the first week that you take creatine, that is because creatine increases water in the muscles. Your body will adjust and your weight will stabilize after the first week. 

I did not experience any weight gain, bloating, or GI upset when I started taking it.

Should I Cycle It?

No. There is no research based evidence that shows that taking a break from creatine for a few weeks to cycle it has any impact.

What About Timing?

The best time to take creatine is at the same time every day so that you are consistent. For example, first thing in the morning or before or after your workout.

Why before or after your workout? Since exercise causes increased blood flow, exercise enhances the ability for your muscles to receive creatine and in general, store more creatine.

Is It Safe?

YES! Creatine is one of the most researched supplements available and when ingested, it acts like protein in the body, so what you don’t use, you will simply excrete through your urine.

Who should NOT take creatine?

People with kidney disease, high blood pressure, or liver disease.

As always, if unsure, always consult your physician before starting any supplement.

If you have questions about creatine or supplementation, reply to this post!

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