Benefits of Creatine for Optimal Wellness and Healthy Aging
Muscle Strength and Preservation, Improved Exercise Performance
When it comes to research on supplements, creatine is a superstar! There has been considerable research on creatine’s impact on muscle strength and power output during resistance exercise across all age groups.
Maintaining muscle mass is especially important for optimal aging, as it helps prevent sarcopenia (muscle loss due to aging), increasing the risk of falls, fractures, and premature mortality. (2)
Research shows that creatine supplementation, particularly when combined with resistance training, helps older adults maintain muscle mass and strength. In addition, creatine enhances exercise performance and recovery, which may promote ongoing regular exercise, one of the best habits for healthy aging.
A 2021 meta-analysis found that creatine supplementation significantly enhances muscle function in aging populations, especially when paired with exercise. (3)
Key Takeaway: Creatine must be combined with resistance training to help muscle strength and preservation for vibrant aging.
Bone Health
To date, research on creatine and bone health is limited and inconclusive. One meta-analysis showed that taking creatine with resistance training didn’t improve bone mineral density (BMD) in older adults. (4)
However, another study on 237 postmenopausal women showed creatine plus resistance training over two years helped preserve femur strength.(5)
Key Takeaway: Maintaining muscle is crucial for bone health, particularly as we age. Supporting muscle mass helps preserve bone mineral density (BMD), decreasing the risk of osteoporosis and fractures. Therefore, preserving muscle mass through regular physical activity and proper nutrition is essential for maintaining bone health and overall mobility for optimal aging.
Creatine: Brain Health & Cognitive Function
While there is much less research on creatine and brain health, emerging research suggests that creatine may have cognitive benefits, especially for people with lower-than-average creatine levels, including vegetarians and older adults.
In a meta-analysis including eight randomized controlled trials (RCTs), creatine supplementation enhanced memory performance in older adults aged 66-76. (6)
Creatine may also benefit cognition by counteracting the adverse effects of sleep deprivation. In a study where participants stayed awake for 21 hours, those who took creatine showed improved thinking abilities and changes in brain energy compounds compared to those who took a placebo. (7)
Key Takeaway: We need more research on creatine and brain health, especially at higher doses, as the amount of creatine reaching the brain is much less than what reaches muscles.
