What Happens If You Take Creatine Every Day for 30 Days (After Age 50)

Summary

Dr. Eric Berg describes creatine as more than a bodybuilding supplement. The body produces it naturally, though he says production declines with age. Creatine helps replenish ATP, the body’s quick-use energy supply, and is used by energy-demanding tissues such as muscles and the brain.

Potential changes over 30 days

• Week 1: Possible improvements in focus, concentration, memory, and ability to handle stress.
• Week 2: Possible gains in strength, stamina, recovery, and exercise repetitions. He also says creatine may help muscles and the liver store glycogen.
• Week 3: He suggests blood sugar control and comfort while fasting may improve, and physical effort may feel easier. Muscles may look firmer because they hold more water.
• Week 4: He says tissues may become more saturated with creatine. Some people might notice less stiffness or better connective-tissue strength, while bone changes would require longer-term assessment. He also suggests exercise may feel more manageable.

He notes that increased muscle water can add around one or two pounds, which he says is not fat. These are the presenter’s suggested effects, not guaranteed outcomes.

Strategies and practical points

• The video discusses taking creatine consistently but does not give a specific dose.
• Pair it with resistance or weight training, especially for muscle maintenance as you age.
• The presenter highlights animal-protein foods as sources of creatine, naming herring, pork, and red meat. He also mentions leucine in animal protein.
• He says creatine can be mixed into coffee and that heat does not damage it.
• For women over 50, he discusses age-related “anabolic resistance” and suggests resistance training and adequate animal protein may help support muscle building.
• On safety, he says creatine does not damage the kidneys. He mentions one small study suggesting a possible link with hair loss, but says he has not personally seen people report it. These are his claims; anyone with health conditions or concerns should check with a qualified clinician before starting a supplement.
• The video also includes a promotion for the presenter’s creatine product and free daily-routine checklist.

Presenter/source: Dr. Eric Berg DC.