Does creatine actually help for over 50s, or is it marketing?

[NormasArse]

I keep seeing adverts for creatine for the over 50s, but I see adverts for a load of other guff too, so I’m naturally sceptical.

Does taking creatine work?

The free soul is a creatine/ collagen/ electrolyte mix. I’m not sure it’s for me as needs to be mixed in water to drink. I’ll see how it is but can see me going back to nutrition geeks as can mix into yogurt and is tasteless.

Is it ok to take if you're taking longterm medication? Is it something you have to check with your GP before taking it? I've only ever seen it in Decathlon and thought it was for body builders!

I have definitely noticed faster recovery post gym and feel sharper mentally (52)

This is a good podcast chttps://www.bbc.co.uk/sounds/play/m002k4kr?partner=uk.co.bbc&origin=share-mobile

This is interesting. I've been taking collagen which has certainly helped with my ability to get upstairs without pain but I still feel a need for that extra umph. Wonder if I should switch to this?

Yes . Powder or tablets? And some people mix it with whey protein. Is that good or necessary?

I've ordered from Nutrition Geeks. 6 months supply which will give me and DH 3 months each. Lets see how it goes! Quite excited.

Do you mean for strength training? There is some evidence for it. I don't know about just taking it?

I use powder, whichever is the cheapest, and I add it to my protein shake.

Thanks @BunkBedsArePeopleShelves I will look out for it !

I bought some the other day but haven’t taken it yet. I go to the gym and had the impression it was best to take it before actually doing strenuous exercise but I’d rather just take at a regular time each day. I have delayed starting it until I looked up the answer so if anyone has the answer here that would be great 😁

I just take it every morning. You need to be consistent with it.

DH feels a bit more energetic on it so I gave it a go but after a week of only taking 1g per day, I was seriously fatigued, woozy and had a stinking headache in spite of drinking pints more than usual. I was very disappointed after all the hype but it all went away as soon as I stopped. I’m curious to know if anyone pushed through similar and the symptoms tailed off.

All creatine monohydrate is exactly the same, brand is irrelevant so just buy the best value

It's one of the only supplements that actually has an evidence base for using it

However anecdotally it does cause high blood pressure in some people or trigger it in people already susceptible so if you have weird symptoms please go see your GP

It takes a while to metabolise and build up in your body. It's not a recovery supplement in that you ingest it after exercise and your body uses it immediately. It strengthens the ability of your muscles to recover over the long term. As long as you're consistent with taking it doesn't matter when.

I've been taking it for around a year. It doesn't stop aches for me (I'm at the gym a lot). Not sure that it does anything really. I'm finishing up the pack I have and don't think I'll buy again. (I use Nutrition Geeks).

One thing my (teenage) son told me was double the amount of water you drink to prevent puffiness.

I take a spoon of Nutrition Geeks Creatine in my tea in the mornings. It tastes a little bitter, but nothing awful. I
lift weights and it feels like recovery is quicker, but the most noticeable difference is that I’ve been sleeping better since I started taking it. I’m 55. Female.

I take the Holland and Barratt own brand version, one of the cheaper ones gave me upset stomach but I have been fine with this and not tempted to try the more expensive branded versions

I take it in my 40s, and it’s definitely helped my post-gym recovery and I think it’s helping me lift a little bit heavier / increase my reps. It does make me feel thirstier, though. I take 5g a day in powder form - just whatever is on offer.

Definitely helped with my brain fog . Muscles more defined .

DH is a food scientist and he says creatine is one of the only "fad" supplements that has genuine scientific basis behind it and does work. I've been taking it for a few weeks and I'll be honest not noticed any difference but I'll give it a bit longer. I was taking collagen for a few years before that but have stopped because the research doesn't really bear out for that and I never noticed any difference taking that either.

Which other ones have you compared it with and what was the better benefits?

I've been advised that any monohydrate one will give similar results but that wasn't by a medically qualified person. Are you comfortable to give your qualifications too, I understand if you'd rather keep those private though

DP just brought home the Savers £6.99, 250g tub of creatine powder for me, bless him. Wish me luck - I'm falling apart and need all the help I can get! <stares at cod liver oil capsules, B vitamins, bicarb in water, Spatone iron sachets ...>

As WhosGotTheKeysToMyBimma stated, all pure creatine monohydrate are the same unlike other supplements. Our family use Bulk supplements.

I take 5g daily in my protein shake and have done for about a year. It helps me with brain fog and I also weight train so benefits there too. I use the Optimum Nutrition brand. I’m 52 and menopausal and think there’s lots of evidence for use in this cohort.

I strongly suspect Snake Oil.

Writing down the claimed benefits just from this thread. I'm guessing most PP are persons age 50-65, with a ceiling at age 70.

1.Reduced muscle ache
2.Better eyesight
3.Better skin
4.reduce Joint pain
5.more energy
6.better mood

Not sure if I can include these ones, how are they measured in an RCT?
better cognition (I don't know what that means, what measure I'd look for)
reduce brain fog
sharper mentally
"muscle recovery"