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It’s the most researched supplement in the world and you’re probably not taking it

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I’ve heard that creatine is the most researched supplement of all time, but I really didn’t believe it. If you’re not in the bodybuilding community, who’s talking about the importance of creatine? Why would it be extensively researched?

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So I looked up studies on it through PubMed, major publications like Cell and ScienceDirect, and even Google. And guess what? Creatine HAS been studied for years and has a TON of research behind it. As more of this research is now looking at its benefits on people over 50, I bet you’re going to be hearing a lot more about this supplement.

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Let’s cut to the chase: Should you be taking creatine? Probably–especially if you’re over 50, female, and want to maintain muscle. Even more so if you don’t eat meat. I started taking 5 grams daily a couple of months ago, with the hopes of increasing lean muscle mass and energy. While I haven’t seen a great improvement in either, I’m going to stick with it for its long-term benefits.

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Read more about creatine in the article excerpt below (to read the entire article from MindBodyGreen, click here).

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Creatine production declines with age

Creatine, first and foremost, is a naturally occurring compound. The body synthesizes it from three amino acids—methionine, glycine, and arginine and uses it to help produce energy in the form of adenosine triphosphate.

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Your muscles and brain then tap into those energy stores during demanding tasks (like during a workout or a complex mental task.

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However, this internal production of creatine declines with age—even starting as early as your 30s.

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Therefore, your creatine stores likely aren’t saturated, and your energy availability is unoptimized.

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This is especially concerning for women, as their creatine stores are about 70-80% lower than men's to begin with.

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The easiest way to fill and maintain your body’s creatine stores is with the help of a high-quality supplement. And, creatine is truly one of the most studied (and well-tolerated) supplements out there.

It can increase lean mass

Everyone should have the goal of increasing their lean mass (aka muscle mass and bone density). Why?

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Lean mass tends to decrease with age (while gat mass creeps up). This is a recipe for a slower metabolism, poor blood sugar control, and restricted mobility.

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Whereas an increase in lean mass is a strong predictor of your longevity and metabolic health, as

muscle tissue burns calories at rest than fat mass. Overall, this supports body recomposition.

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Daily creatine supplementation can help increase your muscle mass. And there’s a growing amount of evidence showing creatine may support bone health as well. Again, this is particularly important for postmenopausal women because low estrogen levels leave bones more vulnerable.

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The thing is, you need a solid strength training routine to reap these benefits.

Creatine supports muscle tone

Most studies show that in the process of building lean mass, many people also lose fat mass—helping them achieve body recomposition. And this benefit is even more pronounced in people 50 years or older.

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Again, not only is this good news for your metabolic health, but it also helps you look more toned. While making lasting nutrition changes is often more about improving your internal physical and mental health—otherwise those changes likely aren’t lasting habits—seeing a change physically can be a motivating confidence boost.

It also enhances cognition

While 95% of your body’s creatine stores are found in muscle tissue, much of the remaining creatine is found in the brain.

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Supplementing with creatine has been shown to strengthen memory and intelligence, especially for tasks that require you to think on your feet.

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WONDERFULNESS PRO TIPS for supplementing with creatine

✴️Find a good supplement. Look for powdered creatine monohydrate which is the most effective–and cheap!-form. Besides that you want to make sure that it’s stable and free of impurities. Check through an independent testing company (I use ConsumerLabs and can check for you–or you can just take what I do: BulkSupplements Creatine Monohydrate Micronized Powder.)

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✴️Start with a couple of grams. Some people experience stomach upset or bloating if they start at a higher dose. After a few days of feeling fine, bump it up by a gram or two until you’re at 5 grams. Then continue to take that daily.

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✴️Take it immediately after mixing. Since it doesn’t have a taste, you can mix it into plain water, coffee, or your protein drink. Be warned, though, that it doesn’t completely dissolve. Just stir and swallow. Creatine begins breaking down fairly quickly, which is why taking it in a pre-mixed form isn’t a good idea.

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