Creatine is for all of us—not just bodybuilders

Creatine isn’t a supplement that’s just for athletes and bodybuilders—it can help all of us age well, protecting muscle mass and keeping us mentally sharp.

And forget the bad press.  Stories about its safety or that it causes bloating and cramping don’t stand up to scientific scrutiny, says one of its biggest champions, Dr. Richard Kreider, professor and director of the Exercise & Sport Nutrition Lab at Texas A&M University.

He has spent more than 30 years investigating the effects of creatine, which is a naturally occurring compound stored in our muscles.

Our bodies create about a gram of creatine every day, but Kreider reckons we need to get two to four grams a day, depending on muscle mass and activity levels. Most people fall short of getting enough creatine from diet alone—the best dietary sources are meat and fish—which is why he recommends we top up levels with supplements.

“You only get about a gram of creatine per pound of red meat or fish, like salmon, so it’s expensive and takes a lot of calories to get a gram,” Kreider said.

Although it’s a supplement that athletes regularly take, all of us can benefit from it, especially as we get older and start losing muscle mass and cognitive function.

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