Creatine is best known for its role in enhancing athletic performance, but growing research indicates that it’s also a valuable nutrient for brain health, energy, and healthy aging. Once considered a supplement for bodybuilders, creatine is now recognized as a beneficial supplement for everyone – from athletes and busy professionals to older adults looking to stay sharp and strong.
How creatine works
Creatine is a compound made naturally from amino acids in the liver, kidneys, and pancreas. It’s stored primarily in skeletal muscle, where it helps recycle adenosine triphosphate (ATP) – the body’s main energy currency. During activities like sprinting, lifting weights, or even climbing stairs, creatine rapidly regenerates ATP, allowing your muscles to perform at their best.
But the benefits of creatine extend well beyond the gym. Because the brain also depends on ATP to function efficiently, creatine supports mental energy and cognitive performance, particularly during periods of fatigue, stress, or sleep deprivation.
Creatine and muscle health
Our ability to produce and store creatine declines with age. This can contribute to a gradual loss of strength and lean muscle known as sarcopenia. Supplementing with creatine can help counter this decline by increasing muscle energy reserves and improving training outcomes. Studies consistently show that creatine enhances strength, endurance, and muscle recovery when used alongside regular resistance exercise.
It has also been shown to reduce post-exercise muscle soreness and support faster recovery between workouts – benefits that appeal not only to athletes but also to anyone aiming to stay active and resilient.
Creatine and brain health
Emerging evidence suggests that creatine supplementation may enhance memory, focus, and mental clarity. The brain is one of the most energy-hungry organs in the body, and creatine helps keep its energy stores stable. Research has demonstrated improvements in short-term memory, mental processing speed, and overall cognitive performance, especially in older adults or individuals under mental stress.
Creatine’s neuroprotective role is also being explored for its potential to support healthy aging and mitochondrial function – the very foundation of cellular energy. By helping neurons maintain energy balance, creatine may support long-term brain vitality.
Who can benefit from creatine?
Although the body can make some creatine on its own, about half of our daily needs come from food – mainly red meat and fish. This means vegetarians, vegans, and people who eat limited animal protein are often at risk of low creatine levels.
Creatine supplementation is safe and effective for adults of all ages who want to:
· Support muscle strength and endurance
· Improve exercise recovery
· Maintain lean muscle with age
· Enhance cognitive performance and mental energy
Whether your goal is to think more clearly, move strongly, or age vibrantly, creatine offers an easy, science-backed way to power both your brain and body.
References
Amiri E, & Sheikholeslami-Vatani D. The role of resistance training and creatine supplementation on oxidative stress, antioxidant defense, muscle strength, and quality of life in older adults. Front Public Health. 2023; 11:1062832.
Kreider RB, & Stout JR. Creatine in health and disease. Nutrients. 2021; 13(2):447.
Marshall RP, Droste JN, Giessing J, et al. Role of creatine supplementation in conditions involving mitochondrial dysfunction: A narrative review. Nutrients. 2022; 14(3):529.
McMorris T, Mielcarz G, Harris RC, et al. Creatine supplementation and cognitive performance in elderly individuals. Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007; 14:517-28.
Stout JR, Graves BS, Cramer JT, et al. Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64–86 years). J Nutr Health Aging. 2007; 11(6):459-64.
Wilkinson DJ, Piasecki M, & Atherton PJ. The age-related loss of skeletal muscle mass and function: Measurement and physiology of muscle fibre atrophy and muscle fibre loss in humans. Ageing Res Rev. 2018; 47:123-32.
