Once known primarily as a fitness supplement for bodybuilders and athletes, creatine monohydrate is now gaining broader appeal—particularly among older adults looking to maintain physical and cognitive vitality.
Longevity experts increasingly view creatine as a tool to help people stay strong, mobile, and mentally sharp as they age.
The interest in creatine stems from its potential to support muscle strength, bone health, cognition, and even mental well-being. As people age, they naturally experience a loss of muscle mass and strength, a condition known as sarcopenia. This decline can affect everything from balance and mobility to independence.
Experts emphasize the importance of building and maintaining muscle earlier in life to stay active in later decades.
“Strength built now will define how mobile you’ll be in the last 10 years of your life,” says Dr. Peter Attia, physician and author of Outlive.
Creatine may help support this process.
Creatine is a compound naturally produced by the body and found in small amounts in red meat and seafood. It plays a key role in producing energy during high-intensity physical activities. Supplemental creatine is thought to enhance workout performance, making it easier to perform more reps or longer sessions of resistance training, which in turn contributes to muscle growth.
It’s not a replacement for exercise, though.
“You can’t sit on the couch” and expect results from creatine alone, says David Brady, chief medical officer at a supplements company.
Like many health interventions, the benefits of creatine are most apparent when paired with regular physical activity, particularly resistance training.
Beyond muscle, creatine is also being studied for its possible effects on brain health, including memory, cognition, and mood regulation. Early studies suggest that creatine may help with depression, sleep quality, and mental clarity, though the evidence in these areas is still developing.
Most supplement manufacturers recommend 5 grams of creatine per day, often following a short “loading phase” of higher doses to quickly saturate muscles. Others may opt for a steady intake of 3–5 grams daily without a loading phase. Some researchers and users, including those targeting cognitive benefits, report using up to 10 grams per day.
Creatine is considered safe and well-tolerated for most healthy adults. Common side effects may include water retention or mild digestive discomfort, especially if high doses are taken too quickly. A recent meta-analysis of hundreds of studies found few serious adverse effects.
Still, experts recommend buying creatine monohydrate from reputable sources with third-party testing to ensure purity and safety, as supplements are not tightly regulated.
Who Might Benefit
Women are a growing demographic for creatine use, especially during perimenopause and menopause, when bone density and muscle mass begin to decline. Some early research also suggests creatine may have benefits during pregnancy.
Vegetarians and vegans, who do not consume meat or seafood—the main dietary sources of creatine—may have lower creatine stores and could benefit more noticeably from supplementation.
Seniors may see improvements in strength, muscle mass, and potentially cognition when creatine is used alongside strength training.
Despite its growing popularity, creatine is not viewed as essential for everyone. Dietitian Angel Planells from the Academy of Nutrition and Dietetics notes that a healthy lifestyle—based on nutritious food, consistent exercise, and quality sleep—remains the foundation for aging well.
“Supplements aren’t a cure-all,” Planells says. “They can help, but they’re not a replacement for the basics.”
Even some supplement skeptics acknowledge creatine’s promise. Dr. Eric Topol, director of the Scripps Research Translational Institute and author of Super Agers, calls creatine one of the more credible options in the supplement world, though he notes the need for more robust evidence linking it directly to longevity.
With input from Axios and the Wall Street Journal.
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