Creatine Monohydrate: Decades of Evidence for Muscle Preservation After 50

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Dr. Philip Snider described creatine monohydrate as one of the most well-studied supplements available, with decades of data primarily from the sports medicine literature supporting its safety and effectiveness at preserving muscle mass and strength. The recommended dose is 3 to 5 grams per day — roughly a heaping teaspoon — taken consistently, with no need for an initial loading phase. It can be taken as a powder (often flavored or unflavored) or in capsule form, and Dr. Snider buys an inexpensive store-brand version and stirs it into his morning coffee. One important caution: creatine raises blood creatinine levels (creatinine, spelled slightly differently, is the marker doctors use to estimate kidney function), which can make it appear as though kidney function is declining when it is not. If you take creatine, Dr. Snider recommends asking your doctor to use a different kidney test called cystatin C instead of the standard creatinine-based calculation. Claims that creatine boosts cognitive performance are not yet supported by strong data, though he said that research is emerging. He noted the supplement is appropriate for both men and women.