Creatine

Creatine supplementation, (particularly creatine monohydrate), offers well-established benefits for muscle health and performance. It is especially valuable for older adults in countering age-related declines.

Creatine is a naturally occurring compound in muscle cells that helps regenerate ATP (energy) for short, intense efforts. The body produces about 1-2 g daily, and diet (mainly red meat and seafood) supplies another 1-2 g, but levels often decline with age, reduced meat intake, or inactivity.

Evidence from meta-analyses, randomized controlled trials, and reviews (e.g., Candow et al. 2019, Forbes et al. 2021, Chilibeck et al. 2017) supports these benefits, with the strongest effects when creatine is paired with resistance training (RT) 2-3 times per week.

Creatine + RT reliably increases lean tissue mass (typically +0.9-1.4 kg more than RT alone and boosts upper and lower body strength (e.g., chest press, leg press, hand-grip). Lower-body gains are particularly important for mobility in aging. It augments muscle protein kinetics, satellite cell activity, and energy availability. Benefits occur even without RT in some short-term studies, but they are smaller and less consistent. For older adults, this directly combats sarcopenia (age-related muscle loss), improving daily function and quality of life.

Creatine supplementation improves tasks like sit-to-stand (a key fall predictor), gait, and overall performance. Meta-analyses show meaningful gains in functional capacity, which can lower fall/fracture risk when combined with RT.

Studies indicate that creatine may reduce bone resorption markers, increase bone area, thickness, and geometry (making bones stronger under load), and slightly attenuate bone mineral density loss. Effects are enhanced with RT while standalone benefits are limited. It is not a replacement for osteoporosis treatments but a helpful adjunct.

Emerging evidence indicates improved memory (short-term, working, long-term), attention, and processing speed, especially in older adults. It boosts brain phosphocreatine for energy, with potential neuroprotective effects. Small studies show benefits in healthy seniors and preliminary promise for mild cognitive impairment or Alzheimer’s (e.g., 20 g/day for 8 weeks raised brain creatine 11% and aided cognition). Vegetarians/vegans or those with low dietary intake often respond best.

Supplementation reduces inflammation markers in some contexts, supports glucose metabolism, combats fatigue, and aids recovery. Overall, it promotes healthy aging by supporting energy metabolism in muscle, brain, and other tissues.

Benefits are dose and duration dependent, with inter-individual variability (e.g., greater in those with low baseline creatine, like vegetarians or less active individuals). Effects plateau after muscle saturation but are maintained with consistent use.

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Optimal Dosing for Older Adults:

Standard protocols work well for healthy older adults, with adjustments for tolerance. Always use creatine monohydrate powder which is unflavored, has no added sugars, and has been third-party tested for purity.

Maintenance Dose (Most Common and Effective Long-Term): 3–5 g per day (or ~0.03–0.1 g/kg body weight). This saturates muscles over 3–4 weeks and sustains benefits. Many studies in seniors use ~5 g/day or 0.1 g/kg/day (~7–8 g for a 70–80 kg person) with excellent results.

Optional Loading Phase: 20 g/day (split into 4 × 5 g doses) for 5–7 days, followed by 3–5 g maintenance. This speeds saturation but can cause temporary water retention or mild GI upset. For older adults, many experts recommend skipping loading and starting directly at 3–5 g/day to improve tolerability.

Dosing Strategies from Evidence (Forbes et al. 2021 meta-analysis on older adults + RT):  

1. Any strategy (loading or not, 3–5+ g/day) boosts lean mass.  

2. Loading + ≤5 g/day maintenance: good for upper-body strength.

3. Loading + >5 g/day: optimal for lower-body strength.  

Even creatine only on training days works well.  

Relative dosing (0.1–0.14 g/kg/day) is effective for muscle and bone. I weigh 170 pounds which is about 77 kg and so I aim for 10 grams of creatine per day. The creatine monohydrate powder by “It’s Just!” has five grams per ½ TB and no other ingredients. 

Practical Tips  

  - Take any time of day (consistency matters more than timing; post-workout with protein/carbs may slightly enhance uptake).  

  - Mix in water, juice, or a shake; stay well-hydrated (creatine draws water into muscles).  

  - Cycle? No need.

Long-term daily use (up to years) is safe and effective in studies.  

  - For seniors: Start at 3 g/day for 1–2 weeks to assess tolerance, then increase if desired. Those with lower body weight or kidney concerns may stay at the lower end.

Typical effective protocols in older adult studies: 5–8 g/day (often with loading) for 7+ weeks alongside RT, or lower consistent doses for months/years.

Safety and Considerations for Older Adults

Creatine monohydrate is Generally Recognized as Safe (GRAS) by the FDA and has a strong safety profile in older adults across dozens of studies. No consistent adverse effects on kidney or liver function in healthy individuals. It raises blood creatinine as a byproduct of muscle use, but this is not harmful. Comprehensive reviews confirm no significant side effects beyond minor/transient issues.

Common Mild Side Effects: Water retention/weight gain (usually 1–2 kg, mostly beneficial lean mass), occasional bloating or GI discomfort (minimized by lower doses, splitting doses, or taking with food). These are less common without loading.

Precautions: Consult a doctor first, especially if you have kidney disease, are on certain medications, or have other conditions. Get baseline kidney function tests if recommended. Not enough data for severe frailty/cachexia without medical supervision, though RT + creatine shows promise.

Individual responses vary. Track strength, energy, and how you feel. If in doubt, a healthcare provider or registered dietitian can personalize advice based on your health profile. This is not medical advice but a synthesis of current scientific consensus as of 2025 & 2026 research.

I have two disclaimers to make whenever I post Medical and Health & Wellness advice (actually suggestions). 

The first is financial: On Saturday, February 7, 2026 I joined Amazon Associates, which means that whenever I include a link to a product that I talk about in that particular post, I receive a small amount of money with every sale. Why not? Please understand that I will not promote ANYTHING that I have not tried myself. It is always supported by unbiased research (either meta-analyses and/or double-blind control studies), and has reasonable anecdotal evidence. 

The second is medical: This post’s content, including text, images, links, and other formats, is for informational purposes only. It reflects my personal experiences with medications, behaviors, therapies, diets, and supplements that have worked for me. My research, anecdotal insights, and self-experiments were conducted with my provider’s awareness.

This post is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any medical concerns. Never ignore or delay professional advice based on its content. The author is not liable for any use or misuse of the information presented. 

Readers assume full responsibility for their choices. Your body. Your choice.

The Fastest Way To a Man's Heart is Through Spooning

While technically not a medical concern, learning to cook has been a boon to my good health. You know that I am trying to de-plasticize my home as much as possible, and the first to go was a set of plastic measuring spoons which I replaced with these. I still have some plastic measuring spoons that I want to replace so I am ordering this set again (the originals weren’t color-coded though). We have two refrigerators so I will have the utensils strategically located at either end of the long counter top. 

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Vitamin K2: Good for Stones and Bones (and much more)

 VITAMIN K2 BENEFITS SUMMARY

• Bone Health

• Cardio- vascular Health

• Brain and Neurological Health

• Vitamin K2 supplementation may help prevent calcium kidney stones by ensuring calcium is deposited in bones rather than soft tissues like the kidneys.

• Relief of menopausal symptoms

• Hepatoprotection (e.g. liver regeneration)

• Potential anti-cancer effects

• Mitochondrial energy support

• Inflammation reduction

• Blood sugar management

• Prevention of depression and anxiety

• Emerging evidence suggests roles in diabetes, peripheral neuropathy, and even COVID-19 severity mitigation.

https://amzn.to/4qM3fdS 

Vitamin K2, also known as mena- quinone, is a fat-soluble vitamin that exists in several forms (designated as MK-n, where n indicates the length of the side chain, such as MK-4 or MK-7). Unlike vitamin K1 (phylloquinone), which is primarily found in plant foods and supports blood clotting in the liver, vitamin K2 is produced by bacteria and found in animal and fermented foods. It plays a more significant role in extrahepatic tissues, such as bones and blood vessels, and has higher bioavailability in longer-chain forms like MK-7 compared to MK-4. Vitamin K2 contributes to multiple aspects of health through its role in calcium regulation and protein activation. Key benefits include

1. Bone Health: It promotes osteogenesis by stimulating osteoblast proliferation and differentiation. This increases bone mineral density (BMD), content (BMC), and strength, reducing fracture risk and osteoporosis, especially in postmenopausal women. Studies link higher intake to lower BMD loss, and meta- analyses show supplementation reduces overall fracture risk.

2. Cardiovascular Health: It prevents vascular calcification, reduces arterial stiffness, and lowers pulse wave velocity. Observational data show inverse associations with coronary heart disease (CHD) risk and mortality. Supplementation trials indicate slowed progression of aortic and coronary calcification.

3. Brain and Neurological Health: Potential neuroprotective effects via Gas6 and Protein S modulation, improves neuropathy, and supports vision health.

4. Relief of menopausal symptoms (e.g. improved BMD)

5. Hepatoprotection (e.g. liver regeneration, anti-hepatocellular carcinoma via NF-κB suppression)

6. Potential anti-cancer effects (induces apoptosis in various cell lines).

7. Mitochondrial energy support

8. Inflammation reduction

9. Blood sugar management

10. Prevention of depression and anxiety

11. Emerging evidence suggests roles in diabetes, peripheral neuropathy, and even COVID-19 severity mitigation.

Mechanisms of Action

Vitamin K2 functions as an essential cofactor for the enzyme γ-glutamyl carboxylase (GGCX), which catalyzes the post-translational carboxylation of specific glutamic acid (Glu) residues in vitamin K-dependent proteins (VKDPs) to γ-carboxyglutamic acid (Gla) residues. This process enables these proteins to bind calcium ions effectively. 

The mechanism involves a redox cycle: vitamin K2 (in its quinone form) is reduced to hydroquinone, which donates electrons for carboxylation, producing a vitamin K epoxide that is then recycled back to the active form by vitamin K epoxide reductase (VKOR). Key VKDPs activated by this process include:

1. Osteocalcin (OC): Produced by osteoblasts, carboxylated osteocalcin binds calcium to hydroxyapatite in bone matrix, promoting mineralization and inhibiting bone resorption by regulating the balance between bone-building osteoblasts and bone-breaking osteoclasts.

2. Matrix Gla Protein (MGP): Inhibits ectopic calcification by binding calcium-phosphate crystals in soft tissues like arteries, preventing their deposition and maintaining vascular elasticity.

3. Growth Arrest-Specific Gene 6 (Gas6): Acts as a ligand for receptors like Axl, promoting cell survival, inhibiting apoptosis in vascular smooth muscle cells, and reducing calcification through pathways like Gas6/Axl/Akt.

4. Other proteins like Protein S and Gla-rich protein (GRP), which support anticoagulation, neuroprotection, and cartilage health.

These activations help direct calcium to bones and teeth while preventing its accumulation in arteries and soft tissues. In addition, vitamin K2 may modulate mitochondrial function as a potential electron carrier in the respiratory chain, reduce oxidative stress, and influence gene expression related to inflammation and cell differentiation.

Health and Wellness Attributes

Vitamin K2 contributes to multiple aspects of health through its role in calcium regulation and protein activation. Key benefits include:

12. Bone Health: It promotes osteogenesis by stimulating osteoblast proliferation and differentiation, upregulating genes like CYP3A4 and MSX2, and inhibiting osteoclast activity via downregulation of NF-κB and reduction of bone-resorbing factors (e.g., PGE2, IL-1α, IL-6). This increases bone mineral density (BMD), content (BMC), and strength, reducing fracture risk and osteoporosis, especially in postmenopausal women. Studies link higher intake to lower BMD loss, and meta-analyses show supplementation reduces overall fracture risk.

13. Cardiovascular Health: By activating MGP and Gas6, it prevents vascular calcification, reduces arterial stiffness, and lowers pulse wave velocity. Observational data show inverse associations with coronary heart disease (CHD) risk and mortality; supplementation trials indicate slowed progression of aortic and coronary calcification.

14. Brain and Neurological Health: Potential neuroprotective effects via Gas6 and Protein S modulation, inhibiting reactive oxygen species (ROS) and MAPK pathways in models of Alzheimer's and Parkinson's. It may also alleviate neuropathy and support vision health.

15. Relief of menopausal symptoms (e.g., improved BMD)

16. Hepatoprotection (liver regeneration, anti-hepatocellular carcinoma via NF-κB suppression).

17. Potential anti-cancer effects (induces apoptosis in various cell lines).

18. Mitochondrial energy support.

19. Inflammation reduction.

20. Blood sugar management.

21. Prevention of depression and anxiety.

22. Emerging evidence suggests roles in diabetes, peripheral neuropathy, and even COVID-19 severity mitigation.

Food Sources

Vitamin K2 is primarily obtained from bacterial fermentation and animal products, unlike K1 from plants. Rich sources include:

• Fermented Foods like Natto (fermented soybeans, especially high in MK-7 at ~998 μg/100g), sauerkraut, fermented milk drinks, certain cheeses (aged/Mitochondrial energy support

• Inflammation reduction

• Blood sugar management

• Prevention of depression and anxiety like Gouda or Emmental, containing MK-8 and MK-9).

• Animal Products like egg yolks (MK-4), high-fat dairy (butter, cheese, yogurt), organ meats (beef liver, goose liver, pork liver), chicken (fillets, meat), fatty fish (salmon), beef, salami, grass fed animal fats, and deeply colored butter from pasture-raised animals are particularly good.

Gut bacteria produce some K2, but absorption is limited. MK-4 can be converted from K1 or longer MKs in tissues, but dietary intake is key for optimal levels.

Optimal Dosing

There is no established Recommended Dietary Allowance (RDA) specifically for vitamin K2, as official guidelines (e.g., from the National Academy of Medicine) focus on total vitamin K, setting Adequate Intake (AI) at 90 μg/day for adult women and 120 μg/day for men (based on K1 for coagulation). However, for broader health benefits like bone and cardiovascular support, experts suggest higher intakes of K2 forms. For general health: 100-300 μg/day of MK-7 is commonly recommended, often with vitamin D3 for synergy.

For cardiovascular benefits: At least 32 μg/day, with studies using 180 μg/day MK-7 for 3 years showing improvements.

For bone health/osteoporosis: 45-90 mg/day (note: some sources use mg for high therapeutic doses, but mcg is typical for supplements; 45 mg is unusually high and may refer to specific trials), or 100-360 μg/day MK-7.

Safe upper limits: No tolerable upper intake level (UL) exists due to lack of toxicity; doses up to 45 mg/day K2 or 10 mg/day K1 have been used safely for 2 years.

Supplementation is advised if dietary intake is low (e.g., Western diets often lack fermented foods), especially for older adults. Consult a healthcare provider, as high doses may interact with anticoagulants like warfarin.

DISCLAIMERS:

I have two disclaimers to make whenever I post Medical and Health & Wellness advice (actually suggestions). The first is financial: On Saturday, February 7, 2026 I joined Amazon Associates, which means that whenever I include a link to a product that I talk about in that particular post, I receive a small amount of money with every sale. Why not? Please understand that I will not promote ANYTHING that I have not tried myself. It is always supported by unbiased research (either meta-analyses and/or double-blind control studies), and has reasonable anecdotal evidence. 

The second is medical: This post’s content, including text, images, links, and other formats, is for informational purposes only. It reflects my personal experiences with medications, behaviors, therapies, diets, and supplements that have worked for me. My research, anecdotal insights, and self-experiments were conducted with my provider’s awareness.

This post is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any medical concerns. Never ignore or delay professional advice based on its content. The author is not liable for any use or misuse of the information presented. 

Readers assume full responsibility for their choices. Your body. Your choice.