Creatine – The most overlooked supplement for your brain, body, aging, and more

If you’ve ever wandered through a supplement aisle, have friends who are religious gym-goers, or if you read my last blog post on protein, you’ve probably heard of creatine. Usually, it’s lumped into the “gym bro” category; seen as something for bodybuilders chasing biceps the size of small children. But as you will see in this deep dive (post #51), creatine turns out to be one of the most rigorously studied and surprisingly versatile tools in the healthspan and longevity toolbox. Muscle strength? Check. Brain health? Yes, as per recent clinical findings. Helps with menopause symptoms? Strong indications that it does. Recovery from concussion? Possibly. And all with a safety profile that’s better than most over-the-counter vitamins. As I have written previously, I avoid supplements unless there is a clear need and benefit that I can prove for myself. Creatine is one of four supplements that I do take, and I hope, by the end of this read, you—whether you are 25 or 65— will consider it as well.

What is creatine?

Creatine is a naturally occurring compound made up of three amino acids: arginine, glycine, and methionine. Creatine helps the body produce quick bursts of energy. It’s stored primarily in our muscles and, to a lesser extent, in the brain. It works by rapidly restoring ATP, the fuel our cells use for movement and thinking. During intense exercise (like lifting weights or sprinting, both of which we need to do more of as we age), ATP runs out fast. Creatine steps in like a backup generator, helping us keep going. It also pulls water into our muscle cells, which can boost strength and muscle growth. In the brain, it supports energy during stress or fatigue. In simple terms, creatine helps us perform better, think sharper, and recover faster, especially when our body is under pressure and needs that extra boost.

Adult bodies need about 5 grams of creatine per day, but we produce only about 1 gram in the liver, kidneys, and pancreas, and we get another ~1 gram from dietary sources, mainly red meat and fish. Although our modern lifestyle needs us to perform at high levels, such as short bursts of intense activity during exercise, increased mental focus in our jobs, counteracting age-related muscle loss, and recovery during illness, evolution never designed us for optimal longevity or peak athleticism past our reproductive years. That’s why supplementing creatine today helps fill the performance and aging gap that evolution didn’t prioritize.

Benefits of creatine

Supplementing with creatine supports everything from resistance training to cognitive tasks to recovery after brain injury. The evidence is strong for each of these benefits (here’s a quick primer on the Evidence Based Methodology, or EBM, but Sort A means heavily studied in humans while sort C means anecdotal evidence, and the closer I² is to 0% than 100%, the more consistent the results) and I have highlighted them here:

1. Strength and fitness goals

Creatine is the most evidence-backed supplement for increasing muscle strength, size, and power, especially during high-intensity efforts like HIIT or resistance training.

Meta-analyses (EBM Sort A [high quality evidence], I² = 12% [high consistency between studies]) show:

• ~8% improvement in strength
• ~2 kg increase in lean mass over placebo when combined with resistance training

I have personally seen about a 10% increase in the amount of weight I can lift after I added creatine to my protein shake recipe. This is in line with the 8% suggested in the meta-analyses. I have not been able to pinpoint an increase in my lean mass because of creatine because I started taking it around the same time I began supplementing with protein.

That said, while most studies have found very clear benefits, a recent randomized controlled trial by UNSW in 2025 found that healthy adults who took 5 grams of creatine per day for 12 weeks during a resistance training program saw no additional increase in muscle mass or strength compared to placebo. The study didn’t find harm—but it does suggest that individual responsiveness, training status, or diet might influence whether you see benefits.

2. Independence and healthy aging

As we age, maintaining muscle and function becomes crucial, not just for vanity, but for independence and longevity. Several randomized trials in older adults show that creatine significantly enhances gains from resistance training more than training alone. This makes creatine one of the rare tools that actually helps reverse age-related muscle loss, known as sarcopenia—a key driver of frailty in older adults. As I have mentioned in previous posts, muscle mass and strength are two of the three key predictors of longevity, and anything that can help us hold onto our muscle mass is worth considering seriously.

One review (EBM Sort A, I² = 18%) found that older adults supplementing creatine gained more muscle mass, improved lower-body strength, and walked faster; core indicators of healthy aging. While this point overlaps with the previous one (and it does), I chose to break it out separately because it clearly suggests that creatine supplementation can be helpful at any age.

3. Brain and cognitive performance

Less well-known but equally exciting is creatine’s impact on the brain. The brain, like muscle, relies heavily on ATP for demanding tasks like problem-solving, memory, and focus. In people who are sleep-deprived, have a big upcoming cognitive load, such as an exam or a critical job related task that needs intense focus, or are looking for that extra few percent bump in their physical or mental performance, creatine supplementation helps improve short-term memory, resist mental fatigue, and reduce reaction times.

A 2018 meta-analysis (I² = 24%) confirmed consistent cognitive benefits, especially in tasks involving working memory. And a newer 2025 study found that even a single high dose of creatine improved cognitive performance under sleep deprivation, suggesting the effects might be fast-acting, not just long-term.

4. Supporting muscle, mood, and mind in menopause

According to Dr. Stacy Sims (a longevity expert with a focus on women – someone I admire for her clarity and fact-based approach), creatine supports women in perimenopause and menopause by helping preserve muscle mass, strength, and brain energy—areas often impacted by declining estrogen. It may also reduce fatigue, improve mood, and support cognitive performance, especially during times of hormonal fluctuation. Some studies suggest creatine may even benefit bone health by enhancing muscle-driven bone loading. With its strong safety profile, it’s a simple, evidence-based tool to help women stay strong, sharp, and independent during this life stage.

5. Can it help after a concussion?

Emerging research suggests creatine may support recovery after concussion or traumatic brain injury (TBI).

• Animal studies show up to 50% less brain damage when creatine is given pre- or post-injury.
• Human pilot trials in children with TBI reported faster resolution of headaches, dizziness, and fatigue with daily creatine supplementation.

While large-scale human studies are still in progress, the biological plausibility, early data, and excellent safety record make creatine a compelling option for athletes in contact sports or individuals at risk of falls or head injury. My youngest kid has suffered 4 concussions over the years (three of them playing soccer, and one trying to impress some girls!). Had I known of the human pilot trial in children, I would have definitely given him creatine. While the animal studies wouldn’t have been enough to convince me, and the studies on children was a pilot, it would have been something I would have definitely tried, given the minimal to no downsides. Of course, always consult a pediatrician before giving creatine to children, even when studies show promise.

Is creatine safe?

Yes. Creatine has been studied for decades and is one of the safest and best-tolerated supplements available. No credible evidence links it to long-term kidney or liver damage in individuals with normal kidney function.

That said, there is some anecdotal evidence around mild side effects like water retention, bloating, or stomach discomfort. It’s important to stay well-hydrated, as creatine pulls water into muscle cells. Those with pre-existing kidney disease or on kidney-related medications should consult their doctor first. It’s also best avoided during pregnancy or in those with rare conditions like bipolar disorder. The fact that it is so well-studied and has been shown to be safe for healthy individuals is a big deal—because there are very few supplements with such a high benefit-to-risk ratio.

How I take my creatine

I take creatine monohydrate because it’s the most studied and cost-effective version. There are fancier versions of creatine that show no incremental value and are unnecessarily more expensive. I take 5-7 grams, 3 days a week (on my strength training days). Timing doesn’t matter much but I take it with my protein shake, half before my workout and half after. Some prefer taking it with meals to enhance absorption via insulin. If you stop taking it, levels will drop gradually over 3–4 weeks, so there’s no concern about sudden “withdrawal.”

As always I welcome your thoughts and would love to have you share your experiences in the comments.

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