Creatine for folks over 50 that exercise

[masraum]

I know I've seen creatine mentioned here before, but didn't see a thread that seemed "just right" for this sort of post.

According to this doctor, it's not just good for building muscle, but also potentially good for other things.







So are you old guys using it, and do you feel like you see benefits? What brand are you using, and how much are you using?

[TimT]

I started taking creatine as a supplement on the recommendation of a personal trainer I had for awhile. I cant tell whether the creatine helped me bulk up a bit, or the fact that a personal trainer was kicking my butt twice a week.

But what did happen is my bloodwork came back after a Dr visit with elevated Creatinine levels which concerned my Dr. I've since stopped the creatine supplement, and have an upcoming Dr appt to follow up

The supplement I used was LIVEGOOD Creatine+HMB which I mixed with my protein shake every morning and I used the amount recommended by the mfg.

[masraum]

Originally Posted by TimT

I started taking creatine as a supplement on the recommendation of a personal trainer I had for awhile. I cant tell whether the creatine helped me bulk up a bit, or the fact that a personal trainer was kicking my butt twice a week.

But what did happen is my bloodwork came back after a Dr visit with elevated Creatinine levels which concerned my Dr. I've since stopped the creatine supplement, and have an upcoming Dr appt to follow up

The supplement I used was LIVEGOOD Creatine+HMB which I mixed with my protein shake every morning and I used the amount recommended by the mfg.

Yeah, one of the videos in my post warns that when you go to your Dr for a checkup, you should warn the Dr that you're taking creatine because it causes elevated creatinine levels which concerns Drs because it looks like kidney problems, except that when you're on creatine, it's just a byproduct/normal.

[masraum]

short answer is "no, it's not worthless or destroyed"

[herr_oberst]

I take a small amount each day, always after I eat, usually after breakfast so it absorbs with food. It's one of those supplements that you don't know if it's working or not, (ie, it's not like EPO!) but the research shows that it's safe, so I'll keep doing it and if nothing else enjoy the placebo effect on the bike. It's not expensive, so if I'm just pissin' it away with no benefit it doesn't hurt the wallet too badly.

I just did a Chat GPT ask, this is what I got back.

"Yes, creatine is considered safe for healthy older adults, including active 67-year-old cyclists, and can be particularly beneficial for maintaining muscle mass (combating sarcopenia) and bone density. It is one of the most thoroughly researched supplements available.
Roper St. Francis
Roper St. Francis
+3
Here is a breakdown of why it is safe and recommended for your profile:
Safety and Benefits for 67+ Athletes
Safety Profile: Creatine monohydrate is widely considered safe for long-term use in older adults.
Muscle Retention: As we age, muscle mass decreases; creatine helps combat this, which is crucial for cycling performance and functional strength.
Bone Health: Some studies suggest it can help maintain bone mineral density, reducing the risk of osteoporosis.
Cognitive Benefits: Emerging research indicates it may improve memory and cognitive processing in adults aged 66-76.
Kidney Health: In healthy individuals with no pre-existing kidney conditions, creatine does not cause kidney damage.
AARP
AARP
+4
Considerations for Cyclists
Performance Boost: It helps with short-burst energy, which can improve power during hills, sprints, or bridging gaps.
Water Retention: It may cause a slight increase in body weight (1–2 kg) due to increased water retention in the muscles, not fat. This is usually beneficial for muscle function but may feel different to endurance-focused athletes.
Supplement Usage: Consistent daily intake is generally recommended to keep muscle saturation levels elevated.
UCLA Health
UCLA Health
+4"

[cabmandone]

I used to take it. I stopped because my wife (RN) and SIL (CNP) said there are risks if you take too much.

[vash]

I took it awhile back. my doc waved me off. cant remember what she told me, but I seem to remember it involved my kidney.

but I was kinda "Swole"..hahahha... just a snapshot in time in a life of chubby ness.

[masraum]

Originally Posted by TimT

I started taking creatine as a supplement on the recommendation of a personal trainer I had for awhile. I cant tell whether the creatine helped me bulk up a bit, or the fact that a personal trainer was kicking my butt twice a week.

But what did happen is my bloodwork came back after a Dr visit with elevated Creatinine levels which concerned my Dr. I've since stopped the creatine supplement, and have an upcoming Dr appt to follow up

The supplement I used was LIVEGOOD Creatine+HMB which I mixed with my protein shake every morning and I used the amount recommended by the mfg.

Originally Posted by cabmandone

I used to take it. I stopped because my wife (RN) and SIL (CNP) said there are risks if you take too much.

Originally Posted by vash

I took it awhile back. my doc waved me off. cant remember what she told me, but I seem to remember it involved my kidney.

but I was kinda "Swole"..hahahha... just a snapshot in time in a life of chubby ness.

Interesting. It sounds like a bunch of medical professionals don't know about creatine harmlessly elevating creatinine levels.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4170516/
"How the use of creatine supplements can elevate serum creatinine in the absence of underlying kidney pathology"

https://www.kidney.org/kidney-topics/creatinine

Additional considerations

Your serum (blood) creatinine level is a very effective test for checking your kidney health. However, there may be other factors that can cause higher or lower creatinine levels in your blood that are not related to your kidney health. In other words, your actual kidney function (eGFR level) may be higher or lower than what is reported in your lab results.

Some factors that can lead to higher creatinine levels (making your eGFR level appear lower than it might really be) include:

Eating large amounts of cooked meats
Taking creatine supplements
Recent high intensity exercise
High muscle mass (very muscular body frame, bodybuilder)
Taking medications such as cimetidine, cobicistat, dolutegravir, fenofibrate, ritonavir, or trimethoprim

[TimT]

Interesting. It sounds like a bunch of medical professionals don't know about creatine harmlessly elevating creatinine levels.

My Dr was concerned because of the increase in creatinine in just 6 months, he was aware that I workout regularly, but not that I was taking a creatine supplement.. When I explained that he was ok with it, but mentioned my body really didn't need the supplement because my bloodwork prior was fine..

I stopped because I was unsure of the results, was it creatine helping me bulk up a bit, or the fact that I lift more nd heavier.. Having a personal trainer push me, and using free weights instead of the machines...

Last Monday I shoveled snow for about 3 hours, and wasn't sore at all the next days..

Going to the gym regularly does pay off

[masraum]

Originally Posted by TimT

My Dr was concerned because of the increase in creatinine in just 6 months, he was aware that I workout regularly, but not that I was taking a creatine supplement.. When I explained that he was ok with it

Last Monday I shoveled snow for about 3 hours, and wasn't sore at all the next days..

Going to the gym regularly does pay off

Nice, OK, so he got it.

Very nice that you shoveled snow without impact afterwards.

The wife and I were exercising last year, but then got derailed between my mother's death and then my wife's cataract surgery and the post surgery "don't strain or lift anything".

We're about to start again.

[serene911]

I had also picked up some creatine that I was also going to start taking. In a recent blood
test/ workup that covered everything I had noticed that my creatine levels were on the lower end.
When I brought that up with my PCP, He said the numbers are good and that means my kidneys
are working well. I decided not to take it as a supplement. I would trust your Drs. advice.

[masraum]

Originally Posted by serene911

I had also picked up some creatine that I was also going to start taking. In a recent blood
test/ workup that covered everything I had noticed that my creatine levels were on the lower end.
When I brought that up with my PCP, He said the numbers are good and that means my kidneys
are working well. I decided not to take it as a supplement. I would trust your Drs. advice.

Just FYI, creatine (the supplement) is not the same as creatinine (what blood tests test for and indicative of kidney issues).