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Or sign-in if you have an account.Fish is an excellent natural source of creatine. Protein-rich salmon is not only versatile, but delicious. Oxana Kolodina/UnsplashWhat is creatine?Enjoy the latest local, national and international news.Exclusive articles by Conrad Black, Barbara Kay and others. Plus, special edition NP Platformed and First Reading newsletters and virtual events.Unlimited online access to National Post.National Post ePaper, an electronic replica of the print edition to view on any device, share and comment on.Daily puzzles including the New York Times Crossword.Support local journalism.Enjoy the latest local, national and international news.Exclusive articles by Conrad Black, Barbara Kay and others. Plus, special edition NP Platformed and First Reading newsletters and virtual events.Unlimited online access to National Post.National Post ePaper, an electronic replica of the print edition to view on any device, share and comment on.Daily puzzles including the New York Times Crossword.Support local journalism.Create an account or sign in to continue with your reading experience.Access articles from across Canada with one account.Share your thoughts and join the conversation in the comments.Enjoy additional articles per month.Get email updates from your favourite authors.Create an account or sign in to continue with your reading experience.Access articles from across Canada with one accountShare your thoughts and join the conversation in the commentsEnjoy additional articles per monthGet email updates from your favourite authorsSign In or Create an AccountorCreatine is a natural compound your body makes from amino acids, the building blocks of protein. It helps supply quick energy to muscles, especially during short bursts of activity. Most creatine is stored in muscle tissue. You also get creatine from foods such as red meat, poultry and fish. Creatine is sold as a supplement and has long been used by athletes to support strength and high-intensity exercise such as weightlifting or sprinting.What are the potential benefits?Creatine is often discussed in the context of healthy aging. Research suggests creatine supplements may increase muscle strength when combined with resistance exercise. Some studies also show improved recovery after strength training and better maintenance of muscle mass. These outcomes may help slow sarcopenia, the age-related loss of muscle and strength. As we age, maintaining muscle is important for mobility, independence and quality of life.What are the risks?Creatine supplements appear to be safe for healthy adults when taken in recommended amounts. However, researchers are still studying the long-term effects of creatine use in older adults. Here are some cautions:Higher doses may cause digestive discomfort such as bloating.Creatine can affect certain laboratory tests used to assess kidney function, so your doctor should know if you’re taking it.Supplement quality can vary because products are not tightly regulated.Do we get enough from food?Eating a balanced diet and regular strength-building activity remain the best ways to support muscle health and longevity. Most people get about 1 to 2 grams of creatine daily from foods such as red meat and seafood, and the body also produces creatine. Supplement doses are higher — about 2 to 5 grams per day — which is why supplements may have stronger effects.Should older adults take creatine supplements?Creatine supplements may help some older adults — especially those doing resistance training — but they are not necessary for everyone. Before starting any supplement, speak with your physician or a registered dietitian. A dietitian can help you decide whether creatine — or any supplement — fits your personal health plan. To connect with one, visit the Dietitians of Canada “Find a Dietitian” directory.Lucia Weiler is an award-winning Registered Dietitian (RD) in private practice who turns nutrition science into life-changing advice for vibrant living at www.weilernutrition.com.RecipeSheet Pan Lemon Dill Salmon SupperSalmon is a protein-rich food that naturally contains creatine. Paired with vegetables and potatoes this is an easy, delicious and balanced dinner.Serves: 2 Prep time: 10 minutes Cook time: 15 minutes1 tbsp (15 mL) olive oil2 tsp (10 mL) minced garlic2 tsp (10 mL) dried dill, divided2 salmon fillets (about 250 g/1/2 lb total)Ground black pepper, to taste2 tbsp (30 mL) lemon juice1 colourful large bell pepper, sliced lengthwise1/2 red onion, sliced1 medium potato, scrubbed and diced into small cubes (1/4 inch/0.5 cm)lemon wedges (optional)Wash hands and clean all prep surfaces and equipment.Preheat oven to 400 F (205 C), and line a baking sheet with parchment paper.In a small bowl, stir olive oil, garlic, and 1 tsp (5 mL), dill.Toss all veggies in a large bowl. Add oil mixture and mix well to coat.Season salmon fillets with ground black pepper, lemon juice, and the remaining 1 tsp (5 mL), dill.Place salmon skin side down on the baking sheet. Spread vegetables around the salmon in a single layer.Bake for about 15 minutes, until the salmon flakes easily with a fork and vegetables are tender. Cook fish to an internal temperature of 165 F (74 C), for food safety.Serve with lemon wedges and remember the balanced plate guide: 1/2 plate: vegetables; 1/4 plate: salmon; 1/4 plate: potato. Join the Conversation This website uses cookies to personalize your content (including ads), and allows us to analyze our traffic. Read more about cookies here. By continuing to use our site, you agree to our Terms of Use and Privacy Policy.