As we gracefully navigate our 50s, we’re often confronted with the reality of our body’s changing needs and capabilities. Amidst the cascade of advice on healthy aging, I’ve discovered a sweet addition to my wellness routine that is worth talking about – creatine gummies. Within the landscape of health supplements, creatine has long been a name that rings synonymous with strength and recovery. But as chewable gummies, it introduces a palatable twist that easily fits into my daily life. In this article, I want to share my experience and elucidate the reasons behind integrating creatine gummies into my dietary regimen as a fifty-something individual chasing vitality and vigor.

What is Creatine and How Does It Power Your Muscles and Brain?

Creatine is a naturally occurring compound found in small amounts in certain foods — like red meat and fish — and is also made by the human body in the liver, kidneys, and pancreas. It comprises three amino acids: L-arginine, glycine, and L-methionine. Because of its role in energy production, particularly in muscle and brain tissue, creatine has become one of the most popular and researched supplements in the fitness industry.

Energy on Demand: ATP and Creatine Phosphate

But how exactly does creatine work as an energy source? It boils down to a molecule called adenosine triphosphate (ATP). ATP is often referred to as the energy currency of the cell — it’s what your body uses for any activity that requires energy, from contracting muscles to processing thoughts. During high-intensity, short-duration exercises like sprinting or weightlifting, ATP is quickly consumed, and your body needs to replenish ATP stores rapidly to continue the activity. This is where creatine comes into play. Stored creatine in the form of creatine phosphate lends a phosphate group to the depleted ADP (adenosine diphosphate), quickly regenerating it back into ATP. This process amplifies your muscles’ ability to maintain high-intensity performance for a few seconds longer than they could without this creatine energy system.

Brain Power: Creatine and Cognitive Function

Interestingly, it’s not just muscles that benefit from creatine. The brain also consumes a significant amount of energy and can utilize creatine for cognitive processes. Research has indicated that creatine supplementation might improve mental performance, particularly in tasks that demand quick thinking or short-term memory.

Benefits of Creatine for Older Adults

Creatine is commonly known for its popularity among athletes and bodybuilders seeking to improve performance and muscle mass. However, a growing body of research indicates that older adults can also benefit significantly from creatine supplementation. Here, we will discuss the evidence-based advantages of creatine for this demographic. As we age, our bodies undergo various physiological changes that can affect strength, energy levels, and overall well-being. Creatine supplementation presents a convenient and potentially impactful way to mitigate some age-related declines.

1. Enhanced Muscle Strength and Mass

Evidence suggests that creatine can help counteract the natural loss of muscle mass and strength that comes with aging — a condition known as sarcopenia. Creatine promotes muscle protein synthesis and can help increase muscle strength when combined with resistance training.[i]

2. Improved Physical Performance

Creatine can improve high-intensity exercise capacity in older adults, which may translate to better performance in daily tasks and activities.[ii]

3. Cognitive Benefits

There is preliminary evidence that creatine supplementation may also have neuroprotective effects and support cognitive function in aging populations.[iii]

4. Bone Health

Creatine has been linked to enhancements in bone density and reduced risk for osteoporosis in older adults when used alongside resistance training.[iv]

5. Metabolic Health

Creatine supplements have been shown – when combined with an exercise regimen – to improve glucose tolerance in patients with type 2 diabetes[v]. On the other hand creatine supplementation, independent of exercise, had also demonstrated a favorable effect on glycemic control in type 2 diabetic patients.[vi]

Why I Opt for Creatine Gummies Over Other Forms?

While creatine is available in various forms such as powders, capsules, and liquids, my preference leans towards the innovative and convenient option of creatine gummies. Here are the reasons why:

The Ease of Consumption:

One of the primary reasons I choose creatine gummies is because of their ease of consumption. Unlike powders that require measuring and mixing, you can take gummies anywhere without any preparation. This on-the-go convenience means I’m more likely to stick with my supplementation routine, ensuring I don’t miss my daily creatine intake.

Pleasant Taste and Variety of Flavors:

Let’s face it, not all creatine powders are palatable, and some can be downright hard to stomach. Creatine gummies come in a range of enjoyable flavors, making me look forward to taking my supplement. With a taste that resembles regular gummies, it feels more like a treat than a chore, contributing to the consistency of my supplementation.

Pre-measured Doses:

With creatine gummies, there’s no need for scoops or guesswork. Each gummy is pre-measured, ensuring I get a consistent and accurate dose every time. This precision helps me manage my intake, avoid underdosing or overdosing, and track my daily consumption with ease.

Easier on the Stomach:

Some people, myself included, find that creatine powders can cause stomach discomfort or bloating. Gummies, on the other hand, are gentler on my stomach and cause fewer digestive issues. This format allows you to absorb creatine efficiently, with less risk of gastrointestinal side effects, which is a huge plus for me.

Dosage, Safety, and Types of Creatine

The optimal creatine dosage can vary based on individual needs, but a common recommendation is to start with a loading phase of 20 grams per day for 5 – 7 days, followed by a maintenance phase of 3 – 5 grams per day. The safety profile of creatine is robust. Numerous studies have shown that long-term creatine supplementation is generally safe for most people, including older adults. However, those with pre-existing kidney conditions should exercise caution and consult a healthcare professional as creatine metabolism hinges on renal function. Also, staying hydrated is crucial when taking creatine, as it can affect water distribution in the body. Different forms of creatine exist, each with its particular benefits. Here are a few types that you might find in gummy form:

Creatine Monohydrate:

The most researched and cost-effective form of creatine, known for its efficacy in increasing strength and muscle mass.

Creatine Hydrochloride (HCl):

Claims to have better solubility and is thought to be more absorbable, potentially leading to fewer stomach issues and allowing for lower dosing.

Micronized Creatine:

This is creatine monohydrate that has been micronized to fine particles. The process increases its surface area, theoretically improving solubility and reducing potential digestive discomfort.

Each type of creatine offers unique advantages, and gummy supplements might utilize these different forms to cater to individual preferences and digestive tolerances.

Conclusion

Throughout this article, I’ve discussed how creatine works to enhance energy production during high-intensity exercise, and how it serves as a popular choice among athletes and fitness enthusiasts. Moreover, scientific evidence is supportive of both the safety and the health benefits of creatine in the older adult population. Creatine contributes positively to maintaining muscle mass and bone strength. Possibly protecting against a decline in cognitive function, and supporting metabolic health.

Before taking any dietary supplement, it is always a good practice to consult with your doctor or registered dietitian. In addition, do your research on its safety and efficacy.

I hope the article was helpful and informative, please share your view and experience in the comments below. Have you ever tried creatine gummies or any other form of creatine supplement? What was your experience like?

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[i] Nutrients | Free Full-Text | The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis (mdpi.com)

[ii] Creatine Supplementation Enhances Isometric Strength and Body Composition Improvements Following Strength Exercise Training in Older Adults | The Journals of Gerontology: Series A | Oxford Academic (oup.com)

[iii] The effects of creatine supplementation on cognitive performance—a randomised controlled study | BMC Medicine | Full Text (biomedcentral.com)

[iv] JCM | Free Full-Text | Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation (mdpi.com)

[v] Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial – PubMed (nih.gov)

[vi] Creatine supplementation and glycemic control: a systematic review | Amino Acids (springer.com)