Creatine supplement

Have a look at eating blueberries and walnuts together as there is a lot of science behind it for cognitive health.

Perhaps I should have been more selective in my use of words in my OP. My nursing friend did not 'recommend' the supplement in the sense of advising me to use it - she just said that she used it herself and she felt it had made a difference to her.

I now take it at lunch time, when I eat a bit more, and this seems to have resolved the nausea issue I was experiencing. I use a 3.4g scoop of pure creatine monohydrate micronised powder. I bought it in Boots.

@Vintagewhine You are right about people needing to do their own research.

Thank you all for your replies.

@DotsScot I do the same as you so no helpful advice
Use it yo wash down my other meds!

It's always important to read instructions and stick to guidelines with regard to amount to take. Despite anecdotal stories of bad effects, the vast majority of people who take creatine have absolutely no problems. Even if you eat a lot of red meat and oily fish it's really quite difficult to get your recommended daily allowance and this is an increasing issue as we get older which is perhaps why we lose muscle mass and get weaker as we age. There's so much evidence in research that taking a creatine supplement can help older people to stay strong especially if we do some strength training at the same time that I would encourage you to do your own research and make your own mind up.

My friend’s daughter caused herself immense gastric problems with this supplement and had to see a specialist in London. Super fit gym bunny but she developed a chronic vomiting syndrome and lost a great deal of weight. Many of these supplements are definitely not natural or particularly beneficial.

There's evidence that creatine can improve blood sugar levels in diabetics. There's a huge amount of research which is why you are taking medications or have a pre existing disease it's important to do your own research rather than rely on others experience. I'd also check with your GP and creatine is most effective when combined with strength training and exercise generally it's not a quick fix.

Why shouldn’t you take it if you are diabetic? TY

I use a powder from Nutrition Geek. I just sprinkle it on my Greek yoghurt in the morning.

I have ordered some creatine monohydrate powder based on the info of a few newsletters from people practising functional/alternative medicine. I will begin using a level teaspoon daily, and hopefully build up to a heaped teaspoon over time.

- Creatine isn’t just for athletes — it fuels brain function, immune response, and recovery from stress and illness by supporting how your cells make and recycle energy
- Older adults, vegetarians, and those with brain fog or long COVID are especially likely to benefit from creatine, as natural production and intake often fall short
- Daily creatine supplementation improves memory, learning, and executive function in aging adults, including those with Alzheimer’s disease
- When combined with resistance training, creatine helps build lean muscle, speed recovery, and reduce the risk of frailty-related falls and fractures
- Grass fed red meat is one of the best food sources, but supplementing 3 to 5 grams of creatine monohydrate daily is a safe and effective way to increase levels.

Please be careful of your kidney function. Many people have kidney disease without symptoms and these supplements can make it worse.

Being interested in cholesterol related issues I have read that research suggests that taking creatine supplements *can help mitigate” the side affects of statins such as muscle fatigue and pains.
I read also that it is generally one of the safest and most researched supplements.
But if the side effects are as troublesome as the original problem they are supposed to help cure then it’s a no no from me.

@Vintagewhine and @Gardenersdelight2 Thanks for your messages. In what form are you taking creatine? I'm putting one tiny scoop of the micronised powder in a glass of water and whisking it repeatedly to distribute it as it doesn't actually dissolve. I'm going to be away for a week shortly and don't want to pack a tub of the stuff. Are either of you using an alternative form?

Have you had blood tests? That’s what told my d her kidney function was affected, she’d no kidney symptoms the blood tests were for a specific reasom

Ive been taking creatine for about 3 months after hear Dr Amir Khan recommended it
Not sure its improved anything but no side effects I've noticed
Also started collagen which has much sketchier evidence but some about improvement in joint pain

The reason I mentioned Google was because very few older women take it,just like most don't add protein supplements to their diet or do strength training. The evidence is that it can help older women but I'd never recommend taking any supplement because I don't know what illnesses or drugs someone might be taking. I take creatine and I have also supplemented my protein intake as I recognised that I was not eating enough. I'm not vegetarian but I don't eat a lot of meat which is the main source of creatine. I've also upped my strength training to counter muscle loss and I've noticed a huge improvement in my body and energy levels. However what works for me might not work for someone else which is why I think we need to do our own research . I've not had any side effects and a recent blood test has been absolutely normal.

I take it noone who eagerly posted their opinion here has actually taken creatine supplements then?

You asked if anyone took the supplement and I told you why I did not and would not.
But carry on taking them if you're happy to do so. 🙂

I take it noone who eagerly posted their opinion here has actually taken creatine supplements then?

No, but I have my kidney function checked regularly and creatinine levels checked.
It is a concern if they are too high.

My very fit forty year old daughter had low kidney function when taking the supplant. Back to normal when stopped

Thanks for your comments. My mother has alzheimers/dementia. I am looking for ways to postpone the effects of this horrible disease for myself and my family if I can, especially as I am vegetarian. There are peer-reviewed studies that find a link between creatine supplements and improved cognitive function. I did Google, @Vintagewhine, and found lots from the young gym bunnies, but no personal experience from people of my age and stage. Which is what I asked for here. Yes, @Allira my zumba friend really is a nurse of many years experience. I take it noone who eagerly posted their opinion here has actually taken creatine supplements then?

Shelflife

Just stop taking it .

Yes!

As we get older our kidneys may not be as efficient and an excess of creatinine in the blood can be a symptom of kidneys not working as well as they should.

Your body does not need more creatine to deal with.

Is she really a nurse?

Just stop taking it .

Asking the question here doesn’t mean the OP won’t ask her search engine

Why don't you Google it and make your own mind up? IMO it's generally a safe and effective supplement for people who are training for improved strength provided you are not diabetic or have existing liver or kidney issues. If you have a lot of caffeine it can cause nausea. Lots of independent advice available and it's a popular supplement particularly with people who don't eat meat.

Like any supplement, there are side effects. My rheumatologist advises a good mixed diet and avoid supplements as it’s just another thing for kidneys and liver to deal with
I trust her

Creatine is the latest hyped-up supplement for the gym/influencer crowd that has zero evidence for its claims. I would save your money.