top of page

The Pros and Cons of Taking Creatine Over 40

The Pros and Cons of Taking Creatine over 40

Creatine is a popular supplement that has been shown to increase strength and improve exercise performance. However, as with any supplement, there are potential risks and benefits to consider, especially for individuals over the age of 40. Here are some of the pros and cons of taking creatine for people over 40:


Improved Strength: Creatine has been shown to increase strength and power output, making it a popular choice among weightlifters and athletes. This can be especially beneficial if you are temporarily looking to build strength in a short period of time.

Increased Muscle Mass: Creatine has been shown to promote muscle growth, simply because strength allows for heavier lifting, but note once you stop taking creatine, your strength levels, while increased, will once again diminish if you do not maintain the same exercise level.

Improved Exercise Performance: Creatine has been shown to improve exercise performance by increasing the availability of energy to the muscles during intense exercise.


Possible Side Effects: Creatine supplementation has been linked to several side effects, including stomach cramps, nausea, and diarrhea. These side effects are typically mild and go away after a few days of taking the supplement.

Interaction with Medications: Creatine may interact with certain medications, such as blood-thinning medications, and may increase the risk of bleeding.

Dehydration: Creatine has been shown to increase water retention, which can lead to dehydration. Scale weight reflects this as your muscles pull water which for some people only creates some ILLUSION of size.

Kidney Damage: There have been concerns about the safety of creatine supplementation, with some studies suggesting that long-term use may lead to kidney damage. Personally, this is why it’s not my suggestion to use creatine over 40.

Bottom line: I do not recommend creatine to my clients because I focus on an over 40 population and prefer a more holistic, healthy and sustainable approach to building muscle and strength the old fashioned way. Younger strength trainers may fare better with the risks and in fact creatine use is quite commonly taken among male athletes under 40.


bottom of page