From the Research
Yes, creatine is a good supplement for older vegetarians, and I recommend taking 3-5 grams of creatine monohydrate daily. This recommendation is based on the most recent and highest quality study available, which suggests that creatine supplementation is beneficial for older adults and vegetarians 1. The study published in 2021 in the Journal of the International Society of Sports Nutrition found that creatine supplementation produces a variety of beneficial effects in older and patient populations, including increased muscle mass, strength, and exercise performance.
Benefits of Creatine Supplementation for Older Vegetarians
The benefits of creatine supplementation for older vegetarians include:
- Increased muscle strength and endurance
- Improved exercise performance
- Enhanced cognitive function
- Potential preservation of muscle mass during aging
- Increased phosphocreatine stores in muscles, providing more energy for high-intensity activities
Safety and Side Effects
Creatine supplementation is generally safe with minimal side effects, though staying well-hydrated while taking it is important 2. A study published in 2018 in the Iranian Journal of Kidney Diseases found that short- and long-term creatine supplementation had no significant effects on kidney function in healthy athletes and bodybuilders. However, it is recommended that individuals with pre-existing kidney disease or those with a potential risk for kidney dysfunction should avoid creatine supplementation.
Dosage and Administration
The recommended dosage of creatine monohydrate is 3-5 grams daily, which can be taken consistently at the same time each day, preferably with a meal or protein-containing food for better absorption 3. A loading phase of 20 grams daily (divided into 4 doses) for 5-7 days can be used to achieve faster results, followed by a maintenance dose of 3-5 grams daily.