I Did the Research So You Don’t Have To: Creatine Isn’t Just for the Big Buff Guys at the Gym

Creatine is often mistaken as a supplement for only bodybuilders. But it's no longer just the solution for “I want bigger muscles!” Let's dive in to learn more about its benefits.

What Creatine Actually Does

Creatine is a tiny energy molecule that helps produce adenosine triphosphate (ATP) faster. ATP is the energy your body can use immediately, unlike stored energy. When you’re lifting weights, thinking hard (Yes, the brain uses ATP like muscles do!) , or aging, ATP availability becomes a limiting factor.

Without creatine supplements, creatine is obtained from foods like red meat, poultry, and fish—but diet alone usually isn’t enough. Supplementing with creatine increases the amount stored in your muscles and brain. That translates into:

• Stronger muscles and more power

• Better muscle growth with training

• Faster recovery and more energy for workouts

• Enhanced cognitive function

Why This Matters More as You Age

As we age, it’s common to lose muscle mass, strength, power, balance, and mobility—and eventually, independence. I refuse to accept that as my fate, so I've researched ways to maintain and even gain muscle, and in that research, creatine was at the top of the list. Research shows it significantly improves health in older adults, keeping them strong, capable, and functional.

Creatine and Women Over 50

This is where creatine is most overlooked. After menopause, women experience accelerated losses in muscle strength and power. These changes increase fall risk, injury risk, and difficulty performing everyday tasks.

In women over 50, studies suggest creatine:

• Improves strength and muscle quality with training

• Helps preserve lean mass

• Enhances functional performance like standing and lifting

• May support bone health when combined with resistance exercise

Important To Know

1. Possible short-term weight gain, which is just water stored inside muscle cells, not fat.

2. Creatine monohydrate is one of the safest supplements studied. Anyone with kidney disease or complex medical conditions should consult a healthcare provider first.

Pill or Powder

Choose whatever fits your routine best. Just make sure it’s a reputable brand and not mixed with other supplements that hide ingredient amounts. I personally use THORNE Creatine - Micronized Creatine Monohydrate Powder, mixing a 5-gram packet into coconut water after workouts. It’s tasteless and easy to digest.

Dr. Bruce’s Perspective

When it comes to supplements, I’m very selective and slow to add anything new to my daily routine. Creatine made the cut a few years ago because the science around muscle function, recovery, and injury prevention was hard to ignore. As I age, I want every advantage that helps me maintain the training frequency and intensity I keep year-round.

Last year, that decision was further reinforced while listening to Life Force by Tony Robbins (co-written with leading physicians). Tony shared that creatine is on his short list of daily supplements and explained that its benefits extend beyond muscle—supporting cognitive function, brain health, and even cardiovascular and gut health. Safe, effective, and useful far beyond the gym? That’s a no-brainer.

Be Well - Dr. Bruce

The Bottom Line

Creatine isn’t just for bodybuilders. It can benefit us all.

For additional approaches to healthy aging, refer to Understanding Intermittent Fasting.