Stay Strong New Research Backs Creatine for Aging Adults
SUDOKU
What aging athlete or weekend warrior doesn’t wish for a safe nutritional supplement to improve performance and strengthen muscles and bones?
A growing body of research on a popular supplement, creatine monohydrate, supports its use to preserve muscle and extend older adults’ healthy years. Studies show that when coupled with exercise, creatine can benefit men and women alike. The supplement has long had detractors who fear it will cause them to retain water, lose their hair, or cause kidney damage, but research dispels those myths.
SOLUTION ON PG. 4
CREATINE IS SAFE. A 2021 research review shows that a widespread fear that creatine is linked to kidney dysfunction appears to be unfounded when
healthy people take the supplement in recommended dosages. The study also found no support for the idea that creatine causes hair loss, dehydration, muscle cramping, or increased fat mass.
CREATINE CAN IMPROVE PERFORMANCE. Research has found that taking creatine supplements in recommended amounts benefits older adults’ musculoskeletal tone and physical performance, especially when combined with exercise. A 2019 study found that creatine can combat sarcopenia, or age-related decreases in muscle mass and strength, helping prevent falls and fractures. USE CREATINE AS DIRECTED. Based on limited research, creatine does not appear to affect liver or kidney function negatively. However, sticking to recommended dosages is essential. Experts recommend small doses of 0.1 gram of creatine monohydrate per kilogram of body mass. This translates to 5.4 grams of creatine for a 120-pound person or 6.8 grams for one weighing 150 pounds.
Taken together, the potential benefits of creatine suggest it is worth a try.
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