Research shows compound may help preserve muscle and support brain function and memory.r
For decades, creatine has been associated with weight rooms, athletes and muscle-building. But this inexpensive and likely most-studied of supplements offers much broader applications, particularly as we age, with research showing it may help preserve muscle and support brain function and memory.
Creatine is a naturally occurring compound made from amino acids and stored primarily in skeletal muscle. We also obtain small amounts from foods such as red meat and fish. Inside our cells, it helps rapidly regenerate adenosine triphosphate (ATP), the body’s immediate source of cellular energy, akin to a rechargeable currency. During activities requiring quick bursts of energy, such as lifting a heavy object, climbing stairs or performing resistance exercise, stored ATP is rapidly depleted.
Creatine may be particularly valuable for older adults because aging is accompanied by a progressive decline in muscle mass and strength, known as sarcopenia. This loss can affect balance, mobility, independence and our ability to perform daily activities.
A meta-analysis involving 721 middle-aged and older adults found that combining creatine with resistance training resulted in about three additional pounds of lean tissue, and greater upper- and lower-body strength gains, than training alone. But it does not replace exercise.
The brain requires a tremendous amount of energy, leading researchers to investigate whether increasing creatine availability could support cognitive function. A 2024 systematic review and meta-analysis of 16 randomized controlled trials found that supplementation produced improvements in memory, attention and information-processing speed, although the strength of evidence varied between outcomes. Another meta-analysis found notable improvements in memory among adults 66 to 76.
For most healthy adults, supplementation is relatively simple:
Choose creatine monohydrate. This is the most extensively researched form, and more expensive varieties have not consistently been shown to outperform it.
Take 3 to 5 grams daily. Consistency matters more than timing. Cognitive studies have used a much wider range of doses, and researchers have not established an optimal daily dose for brain health.
Loading is optional. About 20 grams daily, divided into four doses for five to seven days, saturates muscle stores faster, but the daily 3 to 5 grams will eventually accomplish the same goal.
Pair it with resistance training. Two or three strength-training sessions per week is ideal.
Creatine draws water into muscle cells, so your weight may go up a bit. Creatine monohydrate has an extensive safety record in healthy individuals, but people with kidney disease or other significant medical conditions should discuss supplementation with their healthcare provider.
Jennifer Campbell is a certified personal trainer with a master’s degree in nutrition education. She is past commander of the California American Legion’s 24th District and Hollywood Post 43.
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