Creatine Supplementation for Older Adults: Enhancing Muscle and Cognitive Function
Why Creatine? A Simple, Science-Backed Aid for Aging Well
Aging affects both muscle mass and cognitive function, making everyday tasks feel harder over time. But what if a simple, widely available supplement could help? Creatine—a naturally occurring compound in our bodies—has been extensively studied for its benefits in both muscle strength and brain health. While many associate creatine with athletes, research now shows it can be a game-changer for older adults too.
In fact, creatine’s journey from lab research to real-world performance is thanks to figures like Steve Jennings (@CreatineOG on Instagram), who helped bridge the gap between scientists and elite athletes. Now, the benefits of creatine extend far beyond sports and into healthy aging.
This article breaks down the latest scientific findings in an easy-to-digest way—so you can decide whether creatine belongs in your daily routine.
Creatine and Muscle Strength in Aging Adults
What the Research Says:
Stronger Muscles, More Energy: Studies show that combining creatine with resistance training significantly improves muscle mass and strength compared to exercise alone.
Real Gains: A 2021 meta-analysis found creatine users gained an average of 1.37 kg of lean tissue mass and improved strength in key movements:
Chest press: +0.35 SMD
Leg press: +0.24 SMD.
How Does Creatine Help Muscle Strength?
Boosts muscle energy production, helping sustain activity longer.
Supports muscle protein synthesis, reducing breakdown and inflammation.
Counters age-related muscle loss, keeping you stronger and more active.
Creatine and Brain Health: Memory, Focus, and Mental Sharpness
What the Research Says:
Memory Booster: A systematic review found that creatine significantly improved memory, particularly in older adults aged 66–76 years (SMD = 0.88).
Sharper Focus & Faster Thinking: A 2024 meta-analysis showed:
Better attention (-0.31 SMD)
Improved processing speed (-0.51 SMD).
Creatine’s Brain Benefits:
Increases brain energy reserves by boosting phosphocreatine levels.
Reduces oxidative stress & supports mitochondria, key for brain health.
Enhances hippocampal function, the brain’s memory center.
How to Take Creatine
There is no single “best way” to take creatine—just different approaches that all work. The only wrong dose is not taking it! Options include:
Daily dose: Take 3-5 g/day consistently, and levels will build up over time.
Loading phase (for faster results): Take 20 g/day for 5–7 days, then switch to 3-5 g/day.
Workout days only: Works too—take 3-5 g on training days.
Relative dosing: Take 0.1 g per kg of body weight daily.
For a high-quality option, my preferred manufacturer is Creavitalis by Alzchem. Learn more here: https://www.creavitalis.com/en/
Creatine: Safe, Effective, and Easy to Use
Minimal side effects—some people experience mild
water retention(edit) gastrointestinal upset at first. This is minimized by starting with a lower dose only if necessary.Does NOT harm kidney function in healthy adults.
Affordable and widely available, making it one of the easiest ways to support aging health.
Key Takeaways: Should You Take Creatine?
✅ For stronger muscles: Yes, especially if combined with resistance training.
✅ For better brain health: Promising results, particularly for memory and processing speed.
✅ Safe and easy to use: Low cost, no major risks, and simple daily dosing.
If you’re an aging adult looking to stay strong and sharp, creatine might be one of the simplest and most effective supplements you can add to your routine.
Want to Learn More?
For more insights on creatine and its benefits, check out my previous posts. You can also visit www.creatineforhealth.com for in-depth resources on creatine’s role in aging, cognition, and performance.
What’s keeping you from trying creatine? Have you used it and noticed a difference? Let’s start the conversation—drop your thoughts in the comments!
Want more deep dives into evidence-based strategies for healthy aging? Subscribe to my Substack for expert insights on nutrition, exercise, and longevity. Stay informed, stay strong, and take control of your health!
References
Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD. Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients. 2021;13(6):1912. doi:10.3390/nu13061912.
Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials. Nutr Rev. 2022;81(4):416-427. doi:10.1093/nutrit/nuac064.
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. doi:10.3389/fnut.2024.1424972.
Chilibeck PD, Kaviani M, Candow DG, Zello GA. 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. doi:10.2147/OAJSM.S123529.
I believe it was the Finns who did the first study (quite some time ago) that showed that sarcopenia could not only be arrested, but reversed; i.e., hypertrophy in the aged. They did the study with 80 year olds, which blew me away. Now they have found that the big C helps cognitive function! I'll add that if you are an aging lifter like me (71), HMB is also miraculous.
Of course... great stuff! Big FAN... no surprise. I find the Steve Jennings "OG" story great fun as while the story is true. Yes, it's true that Creatine (which had been around since early 1900's) was provided to Jennings via R. Harris (& Greenhaff) from U of Nottingham to the UK Olympic athletes. Who, you may recall, dominated that year -- including Christie winning the 100m Gold.
The "interesting" part is the Jennings and the whole "underground" athlete connection was so off the radar, so underground that we, my brother & I .... and the original founders of EAS, Ed & Anthony did not even know WTF. EAS' PhosphaGEN was THE FIRST consumer, strength & muscle athlete available. It was EAS that is responsible for the rapid and continued expansion of Creatine. Just the facts -- even Ai knows.
That said... I had few other comments that I'll have to go back on. To recall... But first would be:
- 5 gms a day. Make it a daily ritual. I *do not advise* adding it to protein shakes, etc... as it is osmotic -- and pulling H2O into the gut often has a negative impact on digestion.
- "mild water retention" is a widely circulated myth about creatine that was created by a Crea Derivative player trying to knock down Monohydrate in favor of their crap. It is NOT true and totally misses the point.
The water, which makes up the majority of our body, is not "water retention" it's fluid, nutrients and the cellular matter of life inside the muscle cells. Water retention by definition suggests negatively holding that sloshy, you look fat, water under skin.
Every single photo I have taken, where my bodyfat % is clearly razor sharp single digits is FULLY CREATINE loaded... Where would I be "retaining" this water?
Lastly, do not bother with the loading. Long story but it just creates an pointless barrier to adopting a healthy life practice.