Maintaining strength and lean muscle mass is a crucial component of healthy aging, particularly for preventing frailty and ensuring an active lifestyle. Among the many strategies available, creatine has emerged as a well-supported, evidence-based supplement for both men and women, with benefits extending beyond athletic performance.
What Is Creatine and How Does It Work in the Body?
Creatine is a naturally occurring compound stored primarily in muscle tissue, where it plays a vital role in energy production. The body produces creatine through the liver, kidneys, and pancreas using amino acids (arginine, glycine, and methionine). It can also be obtained from dietary sources such as red meat and fish.
Approximately 95% of the body’s creatine is stored in the muscles as phosphocreatine, which is essential for rapid energy production during high-intensity activities. The remaining 5% is located in the brain and other tissues, where it supports cognitive and cellular activities. When supplemented, creatine monohydrate increases phosphocreatine reserves, which enhance energy availability, improve workout performance, and support both muscular and brain health.
The Role of Creatine in Strength Training and Muscle Maintenance
For decades, the use of creatine in the strength and bodybuilding community has been extensively studied and validated. Research shows that creatine supplementation supports skeletal muscle mass and strength by:
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Increasing Phosphocreatine Stores
Creatine supplementation helps restore ATP (adenosine triphosphate), the molecule that stores and delivers energy, following short, intense bursts of activity. This process boosts the energy available for muscle contractions during high-intensity exercise, improving performance and endurance.
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Improving Workout Performance
By enabling higher training volumes and intensity, creatine allows individuals to achieve greater progressive overload, a key factor in muscle growth and strength gains.
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Enhancing Muscle Hydration and Quality
Creatine’s osmotic properties help draw water into muscle cells, creating an environment conducive to muscle repair and growth while reducing protein breakdown.
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Reducing Recovery Time
Post-workout, creatine may help reduce muscle cell damage and inflammation, expediting recovery between training sessions.
Beyond the Gym – Cognitive and Aging Benefits of Creatine
Recent research has underscored creatine’s potential benefits in healthy aging. For older adults, creatine supplementation has been linked to improved vitality and a reduced risk of conditions like sarcopenia (age-related muscle loss). Beyond muscular health, evidence also points to creatine’s neuroprotective and cognitive-enhancing properties:
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Cognitive Support
Studies have demonstrated improved memory and processing speeds in individuals over the age of 65 who supplemented with creatine. This benefit is attributed to creatine’s role in supporting brain energy metabolism.
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Enhanced Brain Health
As creatine becomes depleted with age, supplementation can mitigate cognitive decline by increasing energy availability in brain cells. It has also shown promise in individuals experiencing mental fatigue, stress, and mild neurodegenerative conditions.
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Promoting Independence
By preserving muscle strength and supporting cognitive clarity, creatine empowers older adults to maintain an active lifestyle and reduce the risks of falls, fractures, and physical disability.
Safety Considerations
Concerns around creatine’s safety often arise from misconceptions. However, extensive research, including systematic reviews, has consistently shown that creatine monohydrate is safe for long-term use when taken as directed. Creatine neither causes kidney damage nor acts as an anabolic steroid.
Creatine is safe for women, despite its reputation as a supplement primarily for men. Research has confirmed that creatine supplementation poses no risk of adverse effects in women, making it a proven, reliable, and effective option for female use. Additionally, when it came to improving cognitive function, creatine may significantly reduce processing speed time in women, suggesting potential sex-specific effects.
How To Take Creatine
Dosage Guidelines:
No matter your goals with creatine, the dosage is the same, reaching a saturation point is what is necessary for maximum efficacy. This can be gradually achieved with a consistent daily dosage (3-5grams/day). Research indicates that after six weeks of continuous creatine supplementation, significant improvements in working memory and physical benefits are observed. For those seeking expedited results, a brief loading phase—20 grams/day for five days—can be employed to reach the saturation point more swiftly, after which the dosage can be reduced to the standard maintenance level of 3-5 grams per day.
Cycling creatine is unnecessary, as long-term usage maintains its effectiveness and does not cause dependency.
Choosing the right form of Creatine
There are also multiple forms of creatine on the market. The most studied form is creatine monohydrate. When choosing a supplement, we highly encourage using this form of creatine.
When to take Creatine
Taking creatine monohydrate with a meal and/or close to your workout time can enhance its uptake into the muscles, thereby improving its effectiveness during exercise.
How to select a specific supplement
When choosing your creatine supplements, it is advisable to select products certified for quality—such as those carrying NSF®, Informed Choice, or Informed Choice for Sport certifications. Reliable brands include Thorne Creatine and Klean Athlete Creatine.
Before incorporating creatine into your daily routine, consult your healthcare provider to ensure it aligns with your unique health needs and to avoid potential interactions.
Practical Applications in Everyday Life
Creatine supplementation can benefit people with different lifestyles and fitness levels:
- Enhanced Exercise Performance: Ideal for strength training, HIIT, or sports that need power and agility.
- Cognitive Support: Supports cognitive challenges, particularly for older adults, students, or professionals navigating problem-solving tasks or sleep deprivation.
- Healthy Aging: Supports muscle mass and cognitive health, helping older adults stay independent and enjoy a better quality of life.
Evidence-based Approach to Lifestyle
Our Registered Dietitians are interested in helping clients feel their best with a personalized, science-backed approach to healthy aging. We stay on top of the latest research to recommend strategies that really work—like creatine supplementation. Our goal is to give clients the tools to thrive in every way—physically, mentally, and emotionally.
Curious about how creatine could fit into your routine? Chat with one of our dietitians and discover how it can help you live your healthiest life.
