In a 2021 analysis published in Nutrients, creatine supplementation appeared to increase available cellular energy, called adenosine triphosphate (ATP). Simply put, ATP is the currency of energy throughout the body. You can’t walk, run, or even breathe without paying up some ATP units in the process. 

With daily creatine supplement doses varying from 2-3 g up to 30g or more, many studies on dynamic strength and quick twitch exercise point to a potential enhancement to ATP production. In practical terms, that could mean going the extra mile (literally) or bench-pressing an extra 20 lb. 

Keep in mind, however, that most of these studies lasted only a few weeks, so it would be a stretch to assume that the muscular benefits would persist with long-term use. There are several studies citing safety (i.e. lack of obvious harm) with up to 5 years of daily supplementation. However, the bulk of these** have funding ties with creatine supplement industry. Therefore, it would be prudent to await more non-industry-funded studies before taking this supplement for the next 1825 days of your life. Even in science, it pays to raise an eyebrow when money is involved.

So do these potential effects hold true for the over-40 crowd? The short answer is “Yes,” and perhaps more so.

As we age, our bodies naturally lose muscle mass. It’s inevitable, folks. There’s even a special medical term for it: sarcopenia. Most estimates place the number between 3-8% of muscle lost per decade, starting in our thirties. This gradual muscle loss occurs as a result of hormonal and metabolic shifts that we can’t fully control. One of these mechanisms is decreased storage of creatine in the muscles.

Creatine supplementation does show benefit in maintaining both muscle mass and muscle function in older adults, but with a big caveat: you must engage in resistance training to reap the benefit. (3) Without the synergistic effect of muscle-building exercise, the creatine supplement is less likely to help.

Keep in mind that much of creatine supplement research is directed toward minimizing sarcopenia, but with the primary goal of maintaining function in tasks of daily living — not so much completing a HIIT workout. If you want to hit the big 5-0 in a few years with a sprinting medal around your neck, it’s going to take a lot more than a few capsules of any supplement to get you there. Nutrition, sleep, and hydration (among a handful of others) are key factors in aging with strength.

Now, we can’t talk about supplements without mentioning the possible risks. While generally considered safe, some users may experience fluid retention that results in unintended weight gain. (But don’t worry – it’s just water.) People with impaired kidney function (such as chronic kidney disease, or CKD) should definitely seek personalized medical advice before consuming.

The bottom line: creatine supplements appear to be relatively safe, as far as supplements go, and they have potential to protect muscle function as we age. However, there’s always an inherent risk involved with any dietary supplement (4), so always check with your doctor or dietitian before beginning any over-the-counter supplement. Some dietitian picks can be found here.