NEWS OR NOISE?

Emaciated eyebrows, microdosing weight-loss meds, and whether that muscle powder is actually magic

- BY STEPHANIE DOLGOFF

I've heard that CREATINE helps build muscle—should I be taking it?

YOU CERTAINLY DON'T NEED to take a creatine supplement, even if you've been working hard with weights or resistance bands to build muscle and bone mass. But the trending compound (it's mostly found naturally in your muscles) can have some benefits, especially as you age, when you work out, or simply in terms of helping you function at your best.

“Creatine acts like a quick-charge battery for your muscles,” says Yasi Ansari, M.S., a registered dietitian based in Los Angeles. “When you increase your stores of creatine and phosphocreatine, it helps your body generate energy faster between short, intense bursts of activity.” If, say, you've noticed that you've started to drag by the end of a pickleball match, says Ansari, “creatine may help you maintain quick movements or power behind your serve. Or if you swim for exercise, it may support muscle power during sprints in the water.”

This means that taking a creatine supplement doesn’t build muscle—but it can keep you working out longer, and that helps build muscle. If your muscles can generate energy and recover faster, “you can do more when you're being active—and that helps you build greater strength and power over time,” Ansari says. Creatine works best at building lean muscle when combined with resistance training, research has found.

If you are generally concerned about age-related muscle loss or are noticing declines in strength or energy, says Ansari, it's worth having a conversation with your doctor: “As women get older, they may notice that everyday movements like climbing stairs and carrying groceries feel more tiring or require more effort. Creatine can help support muscle power, which is key for maintaining physical functionality and independence.”