Why I’m finally taking creatine at 50+ (and you might want to too)

Well my Be Well friends, I have finally started weight training seriously for the first time in my life. I don’t love it, yet!, however I know it’s essential to my goal of living a longer, healthier, independent life – so I am all in!

What is helping me though is something simple, safe and proven to help me stay strong and energised.

Yes, you’ve been reading and hearing about it everywhere.

Meet Creatine.

Once the go-to of hardcore gym junkies and bodybuilders, creatine is now emerging as a game-changer for everyday adults over 40 and 50 especially when it comes to preventing age-related muscle loss, boosting energy and supporting cognitive and hormonal health.

Please Note: this is not an advert nor a ‘prescription’ for you. I am just telling you what I am doing and why and what research and information I have found. I will share my results along the way! 🤔

🔻 Muscle Loss: what really happens after 40?
From around age 30, we begin to lose 3–8% of muscle mass per decade. But by our 40s, this process speeds up and after 50, it accelerates further, especially without strength training or adequate nutrition.

After 40: You might not notice it yet, but your lean muscle is already declining, metabolism is slowing, and recovery takes longer.

After 50: Sarcopenia (age-related muscle loss) becomes more visible — strength, balance and even posture can change.

This isn’t just about looking fit, muscle mass is key to metabolism, immunity, mobility, and independence as we age.

💪 What Creatine can do
Research backed benefits of creatine for people over 40 include:

Increased muscle strength and lean mass when combined with exercise

Enhanced energy production and recovery during and after workouts

Support for bone health, thanks to improved muscular support

Improved brain energy, memory and attention, especially under fatigue or stress

A 2021 meta-analysis in Nutrients found that older adults supplementing with creatine while resistance training had significantly greater strength and muscle gains compared to those who trained without it.

👩 Creatine for women: menopause, muscle & mental clarity
Women face unique challenges during perimenopause, menopause and post-menopause.from fluctuating hormones to sleep disruption, mood changes, and muscle loss.

Recent research is showing creatine can offer powerful support:

A 2022 review in Nutrients found that creatine supplementation in women improved strength, physical function, and possibly mood and cognition during and after menopause.

It may help offset estrogen-related muscle and bone decline, particularly during the menopausal transition.

Some evidence also shows creatine may buffer mental fatigue, which can increase during hormonal changes.

✅ What I take & how
Type: Creatine Monohydrate (micronised for easy mixing)

Dose: 3–5 grams daily

When: Any time, but post workout is preferred; consistency matters more than timing

Form: Powder in water, juice, or your protein smoothie

⏳ When will I see results?
Increased energy & recovery: 2–4 weeks

Muscle tone & strength gains: 6–12 weeks, especially if strength training

Cognitive clarity & mood support: Gradual improvements, particularly during times of stress or fatigue

⚠️ What should I worry about?
Creatine is one of the most researched and safest supplements available but if you have kidney disease or take certain medications, talk to your GP first.

I am about to find out if creatine could be the quiet hero of my fitness routine.

I will keep you posted on my progress!

Here’s to living longer, better, stronger

See you again at Be Well soon.