In the battle against time, the body’s muscles face a relentless foe: aging. With every passing decade after 30, muscle mass dwindles, leaving people vulnerable to physical disabilities, especially after 60.
Creatine, a compound discovered over a century ago, can help with strength training, muscle-boosting—and cognitive function.
“Unfortunately, this is not common knowledge,” Jose Antonio, who holds a doctorate in physiology and is the co-founder of the International Society of Sports Nutrition, told The Epoch Times.
What Is Creatine?
First identified in 1832, creatine is an amino acid synthesized in the liver and brain. The body produces about 1 gram of creatine daily, according to Darren Candow, who holds a doctorate in kinesiology and is a professor of exercise physiology and metabolism at Regina University in Canada. We also get creatine by eating animal foods like red meat and salmon.
Creatine is critical for maintaining the production of ATP—an energy-carrying molecule found in the cells of all living things—when muscles contract, whether lifting a pencil or 500 pounds, Mr. Candow said. ATP enables all muscle movement.
In the 1960s, researchers discovered creatine’s key role by showing that blocking creatine synthesis rapidly depleted ATP, preventing muscle contraction.
Since this initial observation, thousands of studies have affirmed that creatine is integral for muscle growth. Over 500 studies demonstrate supplementing with it can increase lean body mass, boost strength, improve bone, and even enhance cognitive function.
Creatine Can Keep Older Adults Strong
Creatine gained popularity in the 1990s when Olympic sprinters used it to enhance performance. The supplement industry soon marketed it to younger athletes for sports performance. But research shows creatine’s benefits can be even more profound for older adults, according to Mr. Antonio.
In one study published in Medicine & Science in Sports & Exercise, older men took creatine or a placebo for three weeks while testing muscle performance. There was little difference between the two groups from weeks one to two. However, the creatine group showed significant gains in functional strength tests after two weeks versus the placebo group.
“That’s one of the misconceptions about creatine—that it only enhances muscle aesthetics,” said Scott Forbes, a sports science professor at Brandon University. “But it promotes functional muscle growth that genuinely enhances our overall health.”
Another study published in the European Journal of Applied Physiology examined creatine’s effects on older women. Researchers split the women into two groups, giving one group 5 grams of daily creatine and another a placebo. After 12 weeks, the creatine group gained significantly more muscle mass and performed better on strength tests than the placebo group, despite both groups doing resistance training three times a week.
Creatine by itself does not provide significant strength improvement, Mr. Antonio said. “Ideally, it should be coupled with strength training or resistance exercise at least three times a week,” he added.
In one randomized controlled trial on untrained older adults doing drop-set weight training, the group supplementing with creatine gained more muscle mass than non-supplemented trainees.
Improving Cognitive Function in Older People
Though creatine boosts muscle primarily when combined with training, studies show it may also improve cognitive function.
Supplementing with creatine has been shown to speed up recovery from traumatic brain injuries and concussions. One study found it improved outcomes, including post-traumatic amnesia, communication, and cognitive function.
In a study on older adults, just 5 grams of creatine daily for two weeks significantly improved cognitive performance. A 2022 systematic review and meta-analysis of randomized controlled trials published in Nutrition Reviews affirmed similar benefits. Improved memory performance was observed in healthy individuals, particularly older adults aged 66 to 76.
Creatine likely improves cognition by replenishing natural creatine levels that decline with age, Mr. Forbes said. “It is not that creatine enhances our cognitive capacity, but rather its deficiency can succumb to cognitive impairment,” he added.
Individuals who adhere to a vegan or vegetarian diet are prone to creatine deficiency since it’s only found in animal foods. One study found that creatine supplementation improved memory in vegetarians.
The optimal dosage is 5 grams a day of creatine monohydrate, according to Mr. Antonio.
Supplementing with creatine—even at high dosages—does not result in unwanted side effects, Mr. Forbes said. “Given its safety and proven health benefits, there is no reason why everyone should not supplement with creatine.”
