Creatine Studies Suggest the Performance Booster Could Also Be a Longevity Supplement

Could creatine be a longevity supplement?

Creatine is best known for improving strength and high-intensity exercise performance. Research increasingly examines its relevance to aging.

Creatine and muscle

Creatine increases phosphocreatine availability, helping regenerate ATP during intense activity.

Combined with resistance training, it can improve strength and lean mass in older adults.

Muscle and longevity

Low muscle mass and strength are associated with falls, disability and mortality. Preserving muscle is therefore central to healthy aging.

Creatine and the brain

The brain also uses creatine for energy buffering. Studies have examined cognition, sleep deprivation and depression.

Benefits may be greater in vegetarians, older adults or people under metabolic stress, but evidence is mixed.

Bone health

Creatine may indirectly support bone through greater training capacity and muscle force. Direct effects on bone density remain uncertain.

Dosage

Creatine monohydrate is the most studied form. A common maintenance amount is 3–5 g daily.

Safety

Creatine is generally well tolerated in healthy adults. It may increase body weight through water stored in muscle.

People with kidney disease should seek medical advice before use.

Conclusion

Creatine is not proven to extend lifespan, but it supports strength, muscle and possibly brain energy—functions that are highly relevant to healthspan.