The Positive Effects of Creatine Supplementation on Aging Muscle

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Creatine supplementation can have a positive effect on aging muscle by increasing muscle strength, benefiting muscle mass and lean tissue mass, and improving functional ability. These are crucial aspects affected by the aging process, especially in individuals over the age of 40, and are associated with sarcopenia. Research has shown that creatine provides these beneficial effects in both younger and older adults. However, more study is required to determine specific anti-sarcopenic effects in diagnosed sarcopenic adults, and efforts are being made to secure funding for such research. It is important to note that the majority of benefits that creatine provides come from resistance exercise, but its role in improving healthy aging, particularly when combined with exercise, is significant.

Episode #291. What if there was a safe supplement that could improve recovery and performance, keep bones strong while aging, and offer brain benefits? Enter creatine. Join me as I sit down with Dr Darren Candow, PhD, CSEP-CEP, to learn about what creatine can – and can’t – offer you.

Learn about how and why creatine is such a game changer, including potential benefits for recovery, performance, bone health, aging, and the brain. Dr Candow explains why some people respond better to supplementation, which type of creatine you should invest in, and exactly how much you should take for your goals.

Specifically, we discuss:

Intro (00:00)
Darren Candow on Creatine: Expert Background Insights (01:23)
Is Creatine Essential? Creatine Benefits and Supplementation (03:38)
Aging and Creatine Supplementation: What You Need to Know (14:13)
Creatine for Older Adults: Enhancing Health and Fitness (16:48)
Creatine's Impact on Muscle, Strength, and Training Volume (22:11)
What is the Optimal Dosage of Creatine for Maximum Benefits? (25:46)
How Does Creatine Affect Bone Health? (28:20)
Creatine for Brain Function: Exploring the Benefits (46:44)
What Are the Guidelines and Benefits of Creatine Use for Women? (1:00:53)
Choosing the Right Creatine: Types, Consumption, and Absorption (1:04:36)
Creatine and Body Fat (1:18:10)
Creatine and DHT Levels (1:19:33)
Creatine's Effects on Liver and Kidney Function (1:21:40)
Creatine Use: Safety, Testing, and Side Effects Explained (1:23:09)
Outro (1:25:32)

Connect with Dr Darren Candow on Instagram or his website. Visit The Proof website for the full show notes, including supporting studies.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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