Creatine Could Support Physical and Cognitive Health as You Age

Edited and approved by Stephen C. Rose, PhD

Creatine is best known as a supplement used by athletes and weightlifters, but its relevance extends beyond the gym. Creatine helps the body regenerate energy quickly during short bursts of high demand, which is one reason it has been studied for both muscle performance and healthy aging. The strongest evidence supports benefits for muscle mass and strength, especially when creatine is combined with resistance training. Evidence for the effect of creatine on cognition is more mixed, and there is currently no proof that creatine itself extends human lifespan.[1–4]

What is creatine?

Creatine is a naturally occurring compound synthesized from the amino acids arginine, glycine, and methionine. About 95% of the body’s creatine is stored in skeletal muscle, with much smaller amounts found in the brain and other tissues. The body makes creatine on its own and also obtains it from foods such as meat and fish. Because plant foods contain only trace amounts, vegetarians and vegans often begin with lower creatine stores.[1]

Why it may matter more with age

Creatine is not an anti-aging cure, but it may help with one of the major physical problems that becomes more important over time: the loss of muscle mass and strength. In older adults, creatine supplementation during resistance training has been shown to increase lean tissue mass and improve upper- and lower-body strength more than resistance training alone. That matters because maintaining strength can support mobility, daily function, and independence with age.[2]

The brain is a more complicated story. A 2024 meta-analysis found that creatine supplementation may improve memory, attention time, and processing speed in adults, but it did not show significant benefits for overall cognitive function or executive function. A separate 2024 systematic review concluded that the cognitive evidence remains equivocal overall, with the most plausible benefits appearing in stressed or metabolically challenged situations rather than as a broad cognitive enhancer for everyone.[3,4]

How much should you take?

There is no universally agreed “optimal creatine level” for longevity. Dosing for tissue saturation and physical performance is better supported. A common strategy is a loading phase of 20 g/day for up to 5–7 days, followed by a maintenance dose of 3–5 g/day. Another option is simply taking 3–5 g/day from the start, which raises muscle stores more gradually. Relative dosing strategies around 0.10–0.14 g/kg/day have also been used, especially in older adults. For brain-related outcomes, the ideal dose and duration remain less clear than they are for muscle.[5]

Does timing matter?

Timing appears to matter less than consistency. Current evidence suggests that taking creatine before or after resistance training produces similar long-term effects on muscle mass and strength. There is also some evidence that taking creatine with carbohydrate, or with carbohydrate plus protein, can increase short-term creatine retention, but that does not mean a high-sugar strategy is required. For most people, regular daily use matters more than trying to find a perfect time of day.[6]

Is creatine safe?

For healthy adults, creatine monohydrate has one of the better safety records in sports nutrition. A 2025 systematic review and meta-analysis found no significant change in glomerular filtration rate, although serum creatinine can rise modestly because creatine is metabolized to creatinine. That lab change does not necessarily indicate kidney damage. Another 2025 review concluded that common concerns about cancer, dehydration, and muscle cramps are not supported by current evidence in healthy users, although caution is still reasonable for people with preexisting kidney disease and for groups with limited safety data, such as pregnancy.[7,8]

The most common practical side effects are mild water-weight gain and gastrointestinal discomfort, especially with high single doses. Splitting larger doses into smaller servings can reduce stomach upset.[8]

The bottom line

Creatine should not be marketed as a magic longevity supplement. But it is a well-studied compound that can support muscle mass and strength, especially when paired with resistance training, and it may offer cognitive benefits in some settings. For many adults interested in healthy aging, the most realistic value of creatine is not “living forever.” It is preserving more strength, function, and possibly some aspects of mental performance as the years add up.[2–8]

Talk with a clinician if you have kidney disease, are pregnant, take multiple medications, or want help deciding whether creatine fits your goals.[7,8]

References

Candow, D.G.; Forbes, S.C.; Chilibeck, P.D.; Cornish, S.M.; Antonio, J.; Kreider, R.B. Variables Influencing the Effectiveness of Creatine Supplementation as a Therapeutic Intervention for Sarcopenia. Front. Nutr. 2019, 6, 124.

Chilibeck, P.D.; Kaviani, M.; Candow, D.G.; Zello, G.A. Effect of Creatine Supplementation during Resistance Training on Lean Tissue Mass and Muscular Strength in Older Adults: A Meta-Analysis. Open Access J. Sports Med. 2017, 8, 213–226.

Xu, C.; Bi, S.; Zhang, W.; Luo, L. The Effects of Creatine Supplementation on Cognitive Function in Adults: A Systematic Review and Meta-Analysis. Front. Nutr. 2024, 11, 1424972.

McMorris, T.; Hale, B.J.; Pine, B.S.; Williams, T.B. Creatine Supplementation Research Fails to Support the Theoretical Basis for an Effect on Cognition: Evidence from a Systematic Review. Behav. Brain Res. 2024, 466, 114982.

Candow, D.G.; Ostojic, S.M.; Forbes, S.C.; Antonio, J. Does One Dose of Creatine Supplementation Fit All? Adv. Exerc. Health Sci. 2024, 1, 99–107.

Candow, D.G.; Forbes, S.C.; Roberts, M.D.; Roy, B.D.; Antonio, J.; Smith-Ryan, A.E.; Rawson, E.S.; Gualano, B.; Roschel, H. Creatine O’Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? Front. Sports Act. Living 2022, 4, 893714.

Naeini, E.K.; Eskandari, M.; Mortazavi, M.; Gholaminejad, A.; Karevan, N. Effect of Creatine Supplementation on Kidney Function: A Systematic Review and Meta-Analysis. BMC Nephrol. 2025, 26, 622.

Longobardi, I.; Solis, M.Y.; Roschel, H.; Gualano, B. A Short Review of the Most Common Safety Concerns Regarding Creatine Ingestion. Front. Nutr. 2025, 12, 1682746.