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What Creatine ACTUALLY does to your body after 40

The Livingstone Way

25,671 views

Creatine is one of the most researched supplements in the world, but its effects go far beyond building muscle. In this video, we break down what happens inside your body when you take 5g of creatine daily, especially after 40.

From muscle strength and exercise performance to the brain, energy production, body composition, hydration, kidneys, and healthy aging, we separate the science from the myths and explain what creatine can and cannot actually do.

If you're over 40 and considering creatine, this is what you need to know before you start.

⏱️ VIDEO TIMESTAMPS
00:00 - Introduction
01:50 - What exactly is creatine?
03:58 - What changes after 40?
06:10 - What happens when you swallow it?
07:25 - The first thing you may notice - the scale goes up
09:23 - Does creatine actually make you stronger?
11:13 - Does creatine burn body fat?
12:53 - Your brain also uses creatine
15:23 - The biggest benefit of creatine
16:33 - Does creatine damage your kidneys?
18:43 - Does creatine cause hair loss?
20:03 - Does creatine cause dehydration or cramps?
20:53 - How much creatine should you take?
22:33 - Does timing matter?
23:23 - What happens when you stop taking it?
22:23 - The big picture after 40
25:23 - Who might benefit most from taking creatine?
26:33 - What really happens when you take creatine after 40?
28:23 - The truth about getting older

🔬 SCIENTIFIC REFERENCES

1. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. PubMed: https://pubmed.ncbi.nlm.nih.gov/28615...
2. Devries MC, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. PubMed: https://pubmed.ncbi.nlm.nih.gov/29138...
3. Candow DG, et al. Creatine supplementation during resistance training in older adults—a meta-analysis. PubMed: https://pubmed.ncbi.nlm.nih.gov/24576...
4. Antonio J, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? PubMed: https://pubmed.ncbi.nlm.nih.gov/33557...
5. Forbes SC, et al. Does creatine cause hair loss? A 12-week randomized controlled trial. PubMed: https://pubmed.ncbi.nlm.nih.gov/40265...
6. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. PubMed: https://pubmed.ncbi.nlm.nih.gov/39070...
7. Creatine and Cognition in Aging: A Systematic Review of Evidence in Older Adults. PubMed: https://pubmed.ncbi.nlm.nih.gov/40971...
8. The effect of creatine supplementation on kidney function: a systematic review and meta-analysis of randomized controlled trials. PubMed: https://pubmed.ncbi.nlm.nih.gov/42035...

12 Comments

@TheeLivingstoneWay Creator 2 weeks ago Pinned

Are you currently taking creatine, or have you been holding off because of misperceptions around side effects? Drop your experience or questions below. I’m jumping in to answer as many as I can! 👇

@roadxoverland2917 19 minutes ago

Is it a waste of time and money to take creatine if you’re not working out regularly, maybe once every couple of weeks?

@petermarshall2515 9 days ago

Took it when I was in my thirties for body building and strength. Stopped for 20 years now 66 I take it to stay strong and sharp and it helps.

@SOP-XX 9 hours ago (edited)

Over 70 working out regularly. Started taking 10 mg of creatine a month ago, 5mg before and after workouts. I can see that it helps.

@prepperjonpnw6482 13 hours ago

The only problem I’m having is figuring out which brands I can trust.
The range of prices is extreme and I don’t believe that just because something costs more it’s better.

But I also don’t trust the cheapest brand either.

@JamesStover-gr3hw 2 days ago

Creatine is a great supplement. I had best luck taking it right after working out.

@ronalddavis8728 1 day ago

Ya im forty and do 10 grams a day. I train 4 days a week and meal prep. I couldn't recover from my work outs and i dont sleep good like 4-6 hours a day. I run a lot better with creatine sleep training all of it. I also started fasting 16/8 daily with 24 ,36 and now 72 hours rotation mixed in.

@brianlouishaddock4551 4 days ago (edited)

I have been taking natural Creatine Monohydrate , for the last 5 years after my first COVID diagnosis, and now moving on , add flax seed to my Daly diet 2 Dessert spoons, I can say with out a doubt the mussel gain is more noticeable, and I am on a higher protein diet cutting back on the more starchy foods and at 82 . my body is slowly getting better with this regimen , and I all so do a lighter weightlifting workout T U T, time under tension, with the 2 Day rest in-between workouts. Getting back into shape will take time , working of the visceral fat that has been creeping in , I can do 4 work outs , of 10.000 meters , on my. Rowing Machine, spreed over my stretched week of 8 days.plus my weights, all on the same day I allow my workout time to 3 / 4 hours on the days, not including the warmup and cool down, finishing with a little to spear in the tank. Without any painful discomfort.

@doyouthinkitsdead 2 days ago

I'm over 40, been slow loading for about a week so very early days. But I'm fatigued 24/7 and this week I've felt more awake and energised. Very much hoping these things are related and ive more of this to come because the night shift has been more bearable

@go9ro367 1 day ago

Gotta love those “metar” analyses! Free tip: There is no “r” in “meta analysis”.

@SHolm-e9t 7 hours ago (edited)

Im 45
Try to eat healthy (salmon twice a week)
Weight train medium to heavy
Eat 2 dates and water for pre workout
Protien powder daily
Omega 3 fish oil capsules
Oregano and blackseed oil capsules
Natural heart herb mixture capsules
5gm creatine capsules

And a few hits of indica before bed 😊
Dont ever drink energy drinks n rarely drink coffee (for taste)
I look and feel 10 years younger