Why I Take Creatine Gummies in My 50s?

While we gracefully navigate our fifties, we often face the reality of our body’s changing needs and capabilities. Amidst the plethora of counsel on healthy aging, I’ve stumbled upon a delightful addition to my wellness routine that is worth discussing – creatine gummies. In the realm of health supplements, creatine has long been synonymous with strength and recovery. However, as chewable gummies, it introduces an enjoyable variation that effortlessly integrates into my daily life. In this piece, I aim to recount my encounter and elaborate on the rationales for assimilating creatine gummies into my dietary regimen as a person in their fifties pursuing vitality and vigor.

Understanding Creatine’s Influence on Muscles and Brain

Creatine is a naturally occurring compound found in small quantities in certain foods — such as red meat and fish — and is also synthesized by the human body in the liver, kidneys, and pancreas. It consists of three amino acids: L-arginine, glycine, and L-methionine. Due to its role in energy production, particularly in muscle and brain tissue, creatine has become one of the most prevalent and studied supplements in the fitness industry.

Vitality When You Need It: ATP and Creatine Phosphate

However, how does creatine precisely function as an energy source? It all comes down to a molecule known as adenosine triphosphate (ATP). ATP is commonly referred to as the energy currency of the cell — it’s what your body utilizes for any undertaking that demands energy, from contracting muscles to processing thoughts. During high-intensity, brief-duration exercises like sprinting or weightlifting, ATP is speedily depleted, and your body necessitates rapid replenishment of ATP reserves to sustain the activity. This is where creatine comes into the picture. Stored creatine in the form of creatine phosphate provides a phosphate group to the exhausted ADP (adenosine diphosphate), briskly restoring it back into ATP. This procedure enhances your muscles’ capacity to sustain high-intensity performance for a few seconds longer than they could without this creatine energy system.

Cognitive Acuity: Creatine and Cognitive Performance

Interestingly, it’s not just muscles that profit from creatine. The brain also consumes a significant amount of energy and can utilize creatine for cognitive processes. Studies have indicated that creatine supplementation might enhance mental performance, especially in tasks that require rapid thinking or short-term memory.

Advantages of Creatine for Elderly Individuals

Creatine is widely recognized for its prevalence among athletes and bodybuilders aiming to enhance performance and muscle mass. Nonetheless, an increasing body of research suggests that elderly individuals can also derive notable benefits from creatine supplementation. Here, we will explore the evidence-based perks of creatine for this demographic. As we age, our bodies undergo numerous physiological alterations that can impact strength, energy levels, and overall wellness. Creatine supplementation presents a convenient and potentially influential approach to alleviate certain age-related declines.

1. Enhanced Muscle Strength and Mass

Evidence suggests that creatine can aid in mitigating the natural decline in muscle mass and strength that accompanies aging — a state known as sarcopenia. Creatine fosters muscle protein synthesis and can assist in boosting muscle strength when combined with resistance training.[i]

2. Enhanced Physical Performance

Creatine can enhance the capacity for high-intensity exercise among older adults, which could translate to improved performance in everyday tasks and activities.[ii]

3. Cognitive Advantages

Preliminary evidence suggests that creatine supplementation may also exhibit neuroprotective effects and bolster cognitive function among aging populations.[iii]

4. Skeletal Health

Creatine has been associated with improvements in bone density and decreased vulnerability to osteoporosis in older adults when utilized in conjunction with resistance training.[iv]

5. Metabolic Wellness

Studies have indicated that in tandem with a workout routine, creatine supplements can enhance glucose tolerance in individuals dealing with type 2 diabetes[v]. Conversely, independent of exercise, creatine supplementation has also exhibited a favorable impact on glycemic control in patients with type 2 diabetes[v].

Why I Prefer Creatine Gummies Over Other Varieties?

While creatine is accessible in diverse forms like powders, pills, and fluids, I gravitate towards the new and convenient alternative of creatine gummies. Here’s why:

The Convenience of Consumption:

One key reason for opting for creatine gummies is their easy consumption. Unlike powders that require measuring and blending, gummies can be taken on-the-go without any preparation. This on-the-go convenience makes it more probable for me to adhere to my supplementation routine, ensuring I don’t skip my daily creatine intake.

Pleasant Flavor and Assortment of Tastes:

Let’s be honest, not all creatine powders are enjoyable, and some can be quite difficult to tolerate. Creatine gummies come in a variety of delightful flavors, making me anticipate taking my supplement. With a taste akin to regular gummies, it feels more like a delight than a task, contributing to the regularity of my supplementation.

Predetermined Portions:

With creatine gummies, there’s no need for scoops or guesswork. Each gummy is pre-portioned, ensuring I receive a constant and precise dose every time. This accuracy assists me in managing my intake, avoiding under or over-dosing, and monitoring my daily consumption effortlessly.

Gentler on the Digestive System:

For some individuals, myself included, creatine powders can lead to stomach unease or bloating. Conversely, gummies are kinder to my stomach and result in fewer digestive problems. This form allows for efficient absorption of creatine with a reduced chance of gastrointestinal side effects, which is incredibly beneficial for me.

Dosage, Safety, and Varieties of Creatine

The ideal dosage of creatine may vary based on individual requirements, but a common suggestion is to commence with a loading phase of 20 grams daily for 5 – 7 days, followed by a maintenance phase of 3 – 5 grams daily. The safety profile of creatine is robust. Numerous studies have indicated that prolonged creatine supplementation is generally safe for most individuals, including older adults. However, individuals with existing kidney conditions should be cautious and seek advice from a healthcare professional as creatine metabolism relies on renal function. Additionally, maintaining adequate hydration is crucial when using creatine, as it may impact fluid distribution in the body. Various forms of creatine are available, each with its specific advantages. Here are some forms that could be present in gummy form:

Creatine Monohydrate:

This is the most researched and cost-effective form of creatine, acknowledged for its effectiveness in enhancing strength and muscle mass.

Creatine Hydrochloride (HCl):

It purports to have superior solubility and is believed to be more absorbable, potentially resulting in fewer stomach issues and allowing for reduced doses.

Micronized Creatine:

This denotes creatine monohydrate that has been micronized into fine particles, a process that enhances its surface area, theoretically improving solubility and reducing possible digestive discomfort.

Each type of creatine offers distinct benefits, and gummy supplements may utilize these various forms to cater to individual preferences and digestive tolerances.

Summary

Throughout this piece, I’ve delved into how creatine functions in heightening energy production during high-intensity exercise, and its popularity among athletes and fitness enthusiasts. Furthermore, scientific evidence supports the safety and health advantages of creatine for the older adult demographic, positively contributing to the preservation of muscle mass and bone strength, potentially providing protection.against a reduction in cognitive function and promoting metabolic well-being.

It is advisable to seek advice from your physician or licensed nutritionist and conduct thorough research on the safety and effectiveness of any dietary supplement before consumption.

I trust that the article provided valuable insights. Kindly share your thoughts and experiences in the comments section. Have you ever experimented with creatine gummies or any other variation of creatine supplementation? How did it fare for you?

[i] Nutrients | Free Full-Text | The Impact of Creatine Supplementation along with Resistance Training on Localized Muscle Hypertrophy: An Organized Examination with Meta-Analysis (mdpi.com)

[ii] Creatine Supplementation Improves Static Strength and Body Composition Enhancements post Resistance Exercise Training in Elderly Individuals | The Journals of Gerontology: Series A | Oxford Academic (oup.com)

[iii] The influences of creatine supplementation on cognitive performance—a randomized controlled research | BMC Medicine | Full Text (biomedcentral.com)

[iv] JCM | Free Full-Text | Efficiency of Creatine Supplementation on Aging Muscular Tissue and Bones: Emphasis on Preventing Falls and Reducing Inflammation (mdpi.com)

[v] Creatine in type 2 diabetes: a randomized, double-blind, placebo-controlled trial – PubMed (nih.gov)

[vi] Creatine supplementation and glycemic control: a systematic review | Amino Acids (springer.com)