Once known primarily as a performance enhancer for athletes and bodybuilders, creatine monohydrate is now gaining popularity among aging Americans seeking to maintain strength and health into their later years. Health and longevity supplement experts increasingly view creatine as a powerful aid not just for building muscle but also for preserving mobility and cognitive function as the body ages.
Dr. Peter Attia, author of Outlive, emphasizes that the strength built during middle age significantly impacts mobility in the final decades of life. Everyday tasks — such as lifting groceries or getting up from a chair — can become difficult or impossible without proper muscle maintenance. With sarcopenia (age-related muscle loss) posing a serious challenge for older adults, experts argue that supporting muscle preservation through resistance training and supplementation is essential.
Creatine’s potential extends beyond men. For women, particularly during perimenopause and menopause, creatine is being recognized as one of the most beneficial supplements. Orthopedic surgeon Dr. Vonda Wright, who advocates for women to build enough strength to complete at least 11 pushups, takes five grams of creatine daily. Preliminary studies even suggest benefits during pregnancy, although more research is needed.
How Creatine Supports Body and Brain?
Creatine works by boosting the body’s ability to produce energy during high-intensity activities. Supplementing with it can lead to improved performance during strength training and greater muscle growth over time. However, experts stress that an active lifestyle is still required. “You can’t sit on the couch” and expect results, says David Brady, chief medical officer at Designs for Health, a nutritional supplement company. Brady notes that he personally incorporates creatine as part of his workout routine.
Emerging research also links creatine to improved brain function. Studies suggest the supplement may help enhance memory, support mental energy, and even aid in managing depression. This dual benefit — strengthening both body and mind — is fueling its rise as a longevity-focused supplement.
Despite its potential, the effectiveness of creatine supplementation varies. Some individuals see noticeable changes within a month, while others may not observe a significant difference even after several weeks. Still, creatine is considered safe by most health professionals. A recent meta-analysis covering hundreds of studies found little to no adverse side effects associated with its use.
longevity supplements, Not Shortcuts
Typically, longevity supplement companies recommend five grams of creatine per day, sometimes preceded by a short “loading” period with a higher dose. While creatine is naturally found in red meat and seafood, it would take up to two pounds of such foods daily to meet the recommended amount, a level that may also increase calorie and cholesterol intake. As a result, many dietitians now view supplementation as the most practical and efficient method to achieve consistent creatine levels.
Still, health professionals urge perspective. While creatine can be a useful tool, it’s not a magic fix. “A supplement isn’t a cure-all,” says a spokesperson from the Academy of Nutrition and Dietetics. Achieving above-average health remains rooted in balanced nutrition, regular exercise, and quality sleep, with or without the addition of creatine.
