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Creatine & Longevity: The Surprising Science
For many years, creatine has been a popular choice for building strength and increasing muscle mass among athletes. However, in the last few years, researchers have identified several other benefits of using creatine that extend far beyond the gym, including benefits related to brain health, aging, and cardiovascular health.
Fitness enthusiasts have long promoted creatine; however, scientists are now finding that it can provide a number of beneficial effects on healthy aging.
More Than Muscle: Creatine and the Brain
Creatine is present in the brain as well as in the muscles. The brain relies heavily on the energy produced by creatine in order to perform its functions. Creatine acts as a "backup battery" or a reserve source of energy in the brain when the brain requires a rapid increase in energy (such as when you are focused, learning or otherwise requiring additional amounts of energy).
Studies have evaluated whether raising the amount of creatine in the brain can enhance memory and concentration. The results of these studies have been inconsistent. One possible explanation is that certain individuals may begin with higher levels of brain creatine than others. Therefore, if an individual begins with higher levels of brain creatine than another individual, then the effect of the supplemental creatine would likely be minimal (as the gas tank is already full).
Two large reviews have provided substantial evidence that the effects of creatine supplementation can be significant.
- One of the larger reviews was conducted in 2023. The authors reviewed 16 clinical trials to evaluate the impact of creatine on cognition. Their analysis indicated that creatine supplementation resulted in improvements in memory, attention and reaction times.
- They also found that the greatest impact of creatine supplementation occurred in older adults.
- They also found that the impact of creatine was greater in females compared to males. As a result, they conclude that creatine is particularly beneficial for older adult females.
Creatine and Mental Health
In a study completed in 2020, researchers tested creatine in combination with Cognitive Behavioral Therapy (CBT) for depression. Those receiving CBT along with creatine demonstrated significantly greater improvement in their symptoms of depression than those who received the placebo. This is consistent with mounting evidence which indicates that the metabolic processes in the brain related to energy are linked to depression.
Aging, Bone Health, and Frailty
Additionally, creatine has shown promise in reducing muscle and bone loss associated with aging. As people grow older, many lose both muscle and bone density. This condition is known as osteosarcopenia. Individuals experiencing this condition experience an increase in frailty and a significant increase in the likelihood of suffering fractures. A 2024 review of various studies concluded that creatine, particularly when combined with resistance training, may be beneficial in maintaining muscle and bone density. For more information about this topic, see resistance training: the real fountain of youth.
Cardiovascular and Metabolic Support
A pilot study conducted in 2024 studied the effects of creatine on vascular function in older adults. The results after four weeks of creatine supplementation included:
- Improved blood flow
- Decreases in fasting glucose
- Decreases in triglycerides
These are indicators of cardiovascular health. These results indicate that creatine supplementation may also contribute to cardiovascular function.
Common Concerns and Myths
Although creatine has been proven to be safe and effective, there are still many misconceptions about its use. Some of these include:
- Water Retention: Creatine does produce initial water retention due to swelling of the muscles. However, this is temporary and does not result in long term water retention or bloating.
- Hair Loss: This concern originated from a 2009 study that indicated creatine raised DHT levels. Follow-up studies did not confirm this. Additionally, there is no scientific evidence that creatine produces hair loss.
- Kidney Function: Creatine is converted into creatinine, a marker of kidney function. Blood test results may show elevated levels of creatinine as a result of creatine supplementation. However, elevated levels of creatinine do not necessarily indicate that the kidneys are damaged. In fact, creatine is generally considered to be extremely safe for use in healthy individuals. For individuals who have kidney disease, please consult a physician prior to use.
- Uric Acid: Previous studies indicated that creatine raises uric acid levels and increases the risk of gout. However, newer studies have actually indicated that creatine may decrease uric acid levels and reduce the risk of developing gout.
Dosage and Form
The majority of the research that has been done has utilized creatine monohydrate. This type of supplement is relatively inexpensive, well studied, and easily absorbed into the body.
Recommended Dose: 5 Grams Per Day
You don't have to take a "loading phase". Taking a steady 5 gram daily dose will gradually increase the level of creatine in your muscles and brain with fewer side effects.
Final Thoughts
Creatine is one of the best researched supplements on the market. While creatine is commonly associated with athletes, current research suggests that it may also:
- Enhance brain performance
- Support mental health
- Slow the decline in muscle and bone density with aging
- Improve cardiovascular and metabolic health
All of these benefits come with a good safety record and low costs. If you're interested in taking a supplement to improve both your physical and cognitive health, consider adding creatine to your regimen.
As always, please consult with your primary care physician before initiating any new supplements, especially if you have pre-existing medical conditions.