{"id":403632,"date":"2026-03-25T20:05:09","date_gmt":"2026-03-25T20:05:09","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/403632\/"},"modified":"2026-03-25T20:05:09","modified_gmt":"2026-03-25T20:05:09","slug":"at-61-i-took-a-24g-super-dose-of-creatine-for-2-weeks-heres-exactly-what-changed","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/403632\/","title":{"rendered":"\u2018At 61, I took a 24g super-dose of creatine for 2 weeks \u2013 here\u2019s exactly what changed\u2019"},"content":{"rendered":"

Menopause fitness expert Debra Atkinson<\/a>, also known as Flipping50<\/a>, began her creatine<\/a> \u2018super-dosing\u2019 experiment by accident at an industry conference. \u2018Every time there was a little sample of creatine\u2026 I would dump it in,\u2019 she said in a video reflecting on her experience. \u2018So, I was doing about three times [around 21-24g] the normal dose [around 5g].\u2019 She was surprised by the cognitive benefits that followed. <\/p>\n

Debra explained that she had initially \u2018flirted with creatine back in the 90s and then again a little bit later,\u2019 but that she hadn\u2019t ever really felt a \u2018boost\u2019 from it. Likely, she said, because \u2018I was doing okay \u2013 my hormones<\/a> were where they needed to be, my stimulus was where it needed to be, my sleep<\/a> was where it needed to be. Now, I\u2019m five years post-menopause, which is kind of a critical spot.\u2019 In other words, having covered all the important foundation health habits such as strength training<\/a> and balanced nutrition<\/a>, Debra was seeking potential ways to \u2018get a little edge\u2019, which was the initial reason she started taking creatine again. <\/p>\n

Does creatine reduce with age?<\/strong><\/p>\n

Ageing is associated with lower levels of creatine, specifically in the skeletal muscle, with research<\/a> suggesting that phosphocreatine (a form of creatine stored in muscles that helps rapidly produce energy) regeneration rates following exercise fall approximately 8% each decade after age 30. So, supplementing may become more beneficial with age when muscle and bone density maintenance becomes increasingly urgent. \u2018It\u2019s like we\u2019re playing tug of war, and we\u2019ve got to do what we can to win it [muscle] back,\u2019 Deborah explained.<\/p>\n

Body composition changes<\/strong><\/p>\n

During Debra\u2019s two-week creatine super-dose, she said she didn\u2019t experience any visible body composition<\/a> changes. But she wasn\u2019t surprised by this. While you\u2019re unlikely to see any visible muscle growth in as little as two weeks, Debra added that she would be even less likely to, considering she\u2019s already \u2018closer to the end goal\u2019. In other words, she\u2019s strength trained and taken creatine consistently for several years already. <\/p>\n

Focus and energy <\/strong><\/p>\n

But Debra noticed additional cognitive benefits within the first day. She said that she wasn\u2019t \u2018losing my train of thought \u2013 or losing my attention span later in the day,\u2019 was \u2018able to be attentive and focused and ask good questions and take great notes, and turn around and talk to my colleagues with bandwidth.\u2019 She also wasn\u2019t \u2018exhausted at the end of the day.\u2019<\/p>\n

Debra added that taking the creatine in the afternoon had also been useful, helping her to stay focused beyond her typical productive hours in the morning. <\/p>\n

Recovery <\/strong><\/p>\n

Despite Debra\u2019s busy schedule involving travel across several time zones, she said she felt much better able to cope with the upheaval and jet lag and hit \u2018the ground running on both sides.\u2019<\/p>\n

Sleep deprivation <\/strong><\/p>\n

Debra also explained that the higher creatine dose supported her through another specific period of sleep deprivation while helping out with her baby grandson. \u2018I was there for three nights, four days. I had my creatine and I used it and felt so much better,\u2019 she said, adding that it made her feel more alert and functional.<\/p>\n

The science backs her up, with one recent study<\/a> suggesting that a single, high dose of creatine may help offset sleep deprivation-associated cognitive decline. But as Debra highlights, this isn\u2019t the same as taking a smaller daily dose \u2013 it\u2019s more situational. As was the case in the study, where participants took 0.35g\/kg of bodyweight (around 24.5g for someone weighing 70kg), the effects likely require a much higher dose \u2013 one you wouldn\u2019t necessarily take all the time.<\/p>\n

Migraines<\/strong><\/p>\n

Debra also explained that she has struggled with migraines<\/a> in midlife, which she said could be triggered by harsh lighting and long travel days. However, despite both of those things featuring during this super-dose period, Debra said upping her creatine intake had \u2018made a significant difference\u2019 to her risk of getting a migraine. Of course, she acknowledges that this is entirely based on her personal experience, and that there is currently limited scientific evidence. <\/p>\n

However, research<\/a> is increasingly looking into the benefits of creatine loading for brain health, including following a traumatic brain injury, and as a potential supplementary therapy for chronic migraines<\/a>. <\/p>\n

What type of creatine did she take?<\/strong><\/p>\n

Debra shared that she uses creatine HCL<\/a>, and while most experts say creatine monohydrate is the gold standard as this is what most of the research tends to be based on, it\u2019s about finding what works for you. \u2018I didn\u2019t necessarily have any issues with monohydrate before menopause,\u2019 she explained. \u2018Post-menopause, I can feel a little more bloated \u2013 our hormones change, our gut microbiome can change.\u2019 Anecdotally, Debra said she has found HCL doesn’t cause bloating and is easier to digest.<\/p>\n

For those wishing to try a supplement, in the video Debra recommends starting gradually to improve tolerance \u2013 ‘Start at 3g, increase to 4g, and then finally get yourself to 5g.\u2019<\/p>\n

If you\u2019re considering trying creatine (or significantly increasing your dose), we would always advise consulting a medical professional beforehand.<\/p>\n

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