From the Research
For older men, a recommended creatine dosage is 3-5 grams per day, taken consistently, as it is generally safe and well-tolerated, with no significant increase in side effects compared to placebo, as shown in a recent study 1. The most recent and highest quality study on the safety of creatine supplementation found that it does not increase the prevalence or frequency of side effects when compared to participants ingesting placebo 1. Some key points to consider when taking creatine supplementation include:
- Staying well-hydrated while taking it
- Consulting with a healthcare provider before starting supplementation if you have any pre-existing kidney issues or other health concerns
- Taking it consistently, ideally at the same time each day
- Not needing a loading phase, unlike younger athletes
- Results typically becoming noticeable after 2-4 weeks of consistent use It's also important to note that creatine works by increasing phosphocreatine stores in muscles, which helps regenerate ATP (energy) during high-intensity, short-duration activities like weight lifting, and can help older men maintain muscle mass and strength, which naturally decline with age. Additionally, a narrative review on the effects of creatine supplementation on kidney function found that creatine supplements have been shown to be safe for human consumption, and may increase serum creatinine concentration for some individuals, but it does not necessarily indicate kidney dysfunction 2. Overall, the current evidence suggests that creatine supplementation is safe and effective for older men, and can be a useful tool for maintaining muscle mass and strength.