Benefits of Creatine for The Elderly

Benefits of Creatine for The Elderly

Creatine is primarily known as a supplement used by athletes and bodybuilders to increase strength and muscle mass, but it truly is the real king of "anti-aging" supplements. No other nutritional supplement builds strength and muscle the way creatine does. Creatine supplementation has been found in numerous studies to increase power and muscular strength, as well as muscle mass. About 70 to 80% of studies have shown positive results. Typical responses to creatine supplementation are an additional 10 to 15% increase in strength and an additional 5 to 10 pounds increase in muscle mass over one to three months of resistance exercise (weight) training. In Biomarkers: The 10 Keys to Prolonging Vitality, Evans and Rosenberg rank the top ten modifiable biomarkers (measurable biological parameters) associated with biological aging. The number one biomarker, the most important change that occurs with aging, is loss of muscle mass. From age 20 to 80, the average person loses 20 to 30% of their muscle mass. Loss of muscle mass, also known as sarcopenia, produces a multitude of negative metabolic changes, which are incompatible with good health. The number two biomarker is strength. Enhanced muscle mass / strength Several high-quality studies have shown an increase in muscle mass with the use of creatine. However, some weaker studies have reported mixed results. Overall, the available evidence suggests that creatine does increase lean body mass, strength, and total work. Future studies should take into account the effect of different individual fitness levels of study subjects.

Congestive heart failure (chronic) Patients with chronic heart failure have low levels of creatine in their hearts. Several studies report that creatine supplements may improve heart muscle strength, body weight, and endurance in patients with heart failure. Studies comparing creatine with drugs used to treat heart failure are needed before a firm recommendation can be made. Heart failure should be treated by a qualified healthcare professional.