Creatine supplementation for sarcopenia prevention
Please advise if seniors should take creatine supplements.
Creatine is extremely well studied to prevent sarcopenia above the age of 50. There is strong evidence that it helps as a daily supplement, particularly when it is combined with adequate protein intake (daily) and regular resistance training exercise.However, before you start, you MUST check with your physician, to make sure your kidney function is normal and other safeguards such as adequate fluid intake etc. are in place in your specific instance and accounting for your specific issues. Whether or not you start creatine, if you are above 50 (and indeed younger folks as well) please do ensure regular resistance training exercise along with protein intake that is at least 1-1.2 gm/kg daily—South Asians often struggle in accomplishing both of these goals.