Creatine over 55 and resistance training

This page is for adults over 55 who do regular resistance training. There is one authorised UK health claim written for exactly this group, and it comes with specific conditions.

The authorised claim: daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.

The conditions: the beneficial effect is obtained with a daily intake of 3 g of creatine in conjunction with resistance training, which allows an increase in the workload over time and which should be performed at least three times per week for several weeks, at an intensity of at least 65%–75% of one repetition maximum load. (One repetition maximum is the heaviest weight you can lift once.)

What that means in practice

  • It is about creatine alongside progressive strength training, three or more times a week. It is not a claim for creatine on its own.
  • It applies to adults over 55. Under 55, the claim that applies is the general one about short, high-intensity exercise.
  • One 5 g serving a day covers the 3 g intake.

Before you start

If you take medication, have a kidney condition or any other medical condition, check with your GP before taking creatine.

What's in the tub

Micronised creatine monohydrate, nothing else. 100 servings of 5 g, a batch number on every tub, made in the UK.

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Questions

Is creatine safe for over-55s?

Creatine monohydrate is widely used, but if you take medication or have a medical condition, especially a kidney condition, check with your GP first.

How much creatine should over-55s take?

The authorised effect is based on 3 g a day alongside regular resistance training. Our serving is 5 g once a day.

Do I need to lift weights for it to count?

Yes. The authorised claim is about enhancing the effect of resistance training performed at least three times a week for several weeks.

Food supplement. Do not exceed the stated serving. Food supplements should not replace a varied, balanced diet and a healthy lifestyle.