18/09/2026
CREATINE AFTER 40: WHAT THE RESEARCH ACTUALLY SAYS
Most creatine marketing is aimed at 20-something bodybuilders. But the population that stands to benefit most is adults in their 40s, 50s and 60s who are strength training.
From age 30 we lose 3-8% of muscle mass per decade, and it accelerates from the mid-40s. Creatine won't reverse that on its own, but paired with resistance training it significantly improves strength and lean muscle mass, with the biggest gains showing up in the first 32 weeks (Liu et al., 2025).
Newer research also links it to improved memory and processing speed, and it's one of the most rigorously safety-tested supplements in sports nutrition, described as safe and well-tolerated "from infants to the elderly" by the International Society of Sports Nutrition.
The catch: it's an amplifier, not a substitute. The training still does the heavy lifting.
Simple dosing: 3-5g a day, taken consistently, paired with 2-3 strength sessions a week.
Full breakdown - dosage, brain health, bone health and who should check with their doctor first - is on the blog now. Link in bio.
