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?

3.skin: I can't find any systematic review
2.eyesight: I can't find any systematic review

"cognition"
I found 2 recent systematic reviews about creatine supplements & older adults.
www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full?t
academic.oup.com/nutritionreviews/article/84/2/333/8253584
They both conclude "may confer benefits"

Tip: in scientific study "may help" = "we didn't find convincing evidence they help but we can't rule it out either."

So I'm still thinking snake oil on claims for those benefits.

I take nutrition geeks- 1 teaspoon in my coffee every morning. I can’t taste it (and couldn’t stand the collagen one!) I’ve noticed definite inprovements in my strength and recovery from the gym.

What did you buy?

I have a mix of collagen (Nutrition Geeks)and creatine (Warrior) in my coffee each morning. I do think it has helped a bit with building muscle and repairing better.

Recently I forgot to take it on a trip and after a week several parts of me were aching. May be coincidence and/or the travel but it has felt better once I’ve restarted.

I’m not sure what the difference is between creatine and collagen, but I too had muscle aches, sore knees, backs & sides of my knees where awfully painful. The collagen has stopped all the pains. I’ve been on it for a year now and if I forget to take it for a few days I don’t really notice, but initially if I forgot to take it for about 3 days my aches and pains would return. You know if you’re sitting too long and when you get up your hip, or leg is stiff - well collagen stops that.

That's what I've been told too but as the PP was so sure an expensive branded option was the best I'm interested to know what the benefits of spending more are

Just eat a tin of sardines instead.

I’ve been taking it for about four months, my energy levels are through the roof. I’m also taking NMM and that’s been transformative for my brain fog. I actually feel intelligent rather than thinking ‘I’m sure I had a brain once’ 😀

I've read this thread with interest. I get what I think is muscle pain on my outer arm (tricep level) when my arm is in a certain position. It's got worse recently and I'm also getting what feels like cramps in the night when I move in my sleep moving my arm into the wrong position. Currently waiting for psysiotherapy.

Does anyone think creatine or collaghen might help?

You don't need fancy brands. Most supermarkets do a pure powder version for less than a tenner and it will last you a couple of months. I put a scoop (about 5g) in my smoothie a few times a week. I think it's beneficial. I'm not over 50 but I've heard it can help with lots of things at different ages.

Ive been taking it a while and have noticed no difference at all. Its a very safe and very researched product so it's a shame it did nothing for me.

This is what I get and cramping in feet and calf muscles. It's been going on for a while and is intermittent so I don't know what causes it. My physio said dehydration.

The brand is Optimum Nutrition and it’s called micronised creatine.

Sorry to say this sounds like the beginning of frozen shoulder. A cortisone injection early can really help.

@NormasArseyou can’t test for creatine as an amino acid on a blood test… are you sure it wasn’t creatinine?? Sounds similar But is a measure of kidney function https://labtestsonline.org.uk/tests/creatinine

maybe double check before you start taking a supplement for potentially the wrong reason?!!

this Is a sobering read

Popping a cocktail of supplements every day might be doing you more harm than good https://www.bbc.co.uk/news/articles/cd6e25lpwxzo

We are being shown ad after ad with promises of health energy and youth. It’s 21st century snake oil

Lots of women taking it at my gym, they say it really helps with recovery

My issue is that a lot of things are upset my stomach and I feel like it will be a waste of money because it’s bound to do that. Unless anyone knows a way to stop it upsetting your stomach. I don’t think I can try it. Which is a shame because I would like to.

Those which are particularly toxic to the liver when taken in high doses include vitamin A, glutamine, ashwagandha and green tea extract.
The liver can recover, but prolonged use can cause chronic conditions.

Luckily that’s not what this thread is talking about?

I read your stomach acid beaks everything down - or something like that?

HelloDenise - I'm pretty sure I'm not dehydrated, but I'll try and increase my water - as that's something that's good for all of us anyway.

Askandyforcompo it's something that has been going on 18 months+, just got noticeably worse in recent months. Luckily we were going to change our car, but ended up going for an automatic as I was struggling with the gearbox. I'll see how the physiotherapy goes and what they say, but will certainly bear that in mind.

I don’t like sardines 😕.

Took my first spoonful this morning and have felt really crappy all day- I’m sure it’s not linked though! I’ll give it till the end of the bag. It’s a large bag and it was £9.99, so not going to break the bank.

@NormasArse. did you see my previous post re you mentioning you noticed it from your blood test result? I’m assuming that your GP hasn’t gone through it with you hence the possible confusion over it, so am hoping your kidneys are therefore ok, but if it was actually creatinine that was flagged on your blood test (and not creatine which is not testable via blood tests) and if there is something up with your kidney function then extra creatine isn’t great to take!! please double check!!!

How does she take it and how much?