Benefits, Dosage, and Safety for Healthy Aging and Muscle Health – Dr. Wendy

In this episode of the Get Up and Go Breakfast on Radio Cape Pulpit, host Anton Brink chats with Dr. Wendy Christine from Integrated Health Solution about creatine. While many people associate creatine with bodybuilders and athletes, Dr. Christine explains that it is a naturally occurring compound made from amino acids, primarily in the liver and kidneys, and is also found in foods like red meat and fish. Around 90% of the body's creatine is stored in skeletal muscle, with smaller amounts in other tissues and the brain. Its main role is to help regenerate ATP (adenosine triphosphate), the body's cellular energy currency, especially during short bursts of high-intensity activity like sprinting. Dr. Christine discusses the benefits of creatine, including improved muscle strength and performance, lean muscle mass, and healthy aging through muscle preservation. She also covers potential side effects such as water retention, weight gain, and digestive discomfort, and advises caution for anyone with existing kidney disease or reduced kidney function. The preferred form is creatine monohydrate, with a recommended dose of 3–5 grams per day for adults. She notes that creatine is beneficial for women over 40, especially as estrogen levels drop and muscle mass declines, but emphasizes that it works best alongside exercise, good sleep, and a healthy diet. Listeners can contact Dr. Christine at 082 476 493, wendy@integratedhealthsolution.co.za, or www.integratedhealthsolution.co.za.