A couple of years ago, my friend J stopped by on her way across the country. We’ve both had knee replacement surgery so we competitively showed off our range of motion in the backyard. Oh, midlife party tricks!
On our next visit together, J asked, “So are you taking creatine yet?” I said no, and J told me to get on it. I’ve done all the research, she said, so you don’t have to.
At the same time, I had my youngest kid back at home for a stretch. He’s the weight-lifting gym going child who lives on tuna, egg whites, and protein powder. He also takes creatine. I was intrigued.
I did a bit of reading. It turns out it’s not just good for muscles. It also helps aging brains. Hmm.
But I’m a “check with your doctor before taking anything” sort of person, and so that’s what I did. On my last appointment, I came into his office with a Google doc full of questions. The last one was, should I be taking creatine?
Creatine monohydrate? 5 mg a day? Sure. Definitely. It’s one of the most well-researched supplements out there.
(To be clear, he’s my doctor, not yours, and he’s giving me medical advice, not you. You? You should check with your doctor.)
I’ve been taking the flavourless powder variety and dissolving it in a glass of water in the morning.
You can read about it in Women’s Health here.
You can also read about it in Science Daily: This overlooked supplement could help you think sharper and age better.
Here’s the abstract: Creatine is gaining recognition far beyond its roots in athletic performance. Once seen as a gym-only supplement, it’s now understood to play a vital role in cellular energy, cognitive function, and healthy aging. From boosting memory and reducing fatigue to preserving muscle mass over time, creatine is emerging as a powerful tool for everyday wellness. Despite persistent myths about bloating or safety risks, a vast body of research shows it’s both safe and effective for nearly everyone especially those who don’t get enough from diet alone.
Oh, and yes, creatine monohydrate is vegan. It’s made in the lab from non-animal sources.
Here’s the case for vegans and vegetarians who are strength training to take creatine, over at Meat Free Fitness: Should I use creatine?
