Creatine for Canadians Over 40
Creatine is the most-studied, best-evidenced performance supplement in history. Here is why Canadians over 40 should consider it for bone and muscle.
Medically reviewed by James Park, CSCS
Strength coach, Toronto ON
Written by UnityLife Admin
Updated April 2026 · Reviewed March 2026
Creatine monohydrate is the single best-researched supplement in the fitness world — safe, cheap, and with hundreds of RCTs supporting modest improvements in strength, muscle mass and cognition. It is particularly valuable for adults over 40 fighting age-related muscle loss.
What it does
Creatine helps your muscle cells regenerate ATP (energy) faster. That translates to 5–10% more reps at a given weight, 1–2 extra kg of lean muscle over 12 weeks, and — increasingly — modest cognitive benefits for sleep-deprived adults.
How to take it
5 g/day of creatine monohydrate. No loading phase needed for long-term benefit. Any time of day works.
Safety
Decades of research and no safety signal in healthy adults. People with kidney disease should discuss with their nephrologist first.
The bottom line
If you strength-train twice a week, creatine monohydrate at 5 g/day is one of the few supplements almost every Canadian trainer recommends. Cheap, safe, effective.
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The bottom line
If you strength-train twice a week, creatine monohydrate at 5 g/day is one of the few supplements almost every Canadian trainer recommends. Cheap, safe, effective.
Frequently asked questions
Temporary water retention (~1 kg) in the first 2 weeks, then normalises.
Sources & further reading
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