Creatine supplementation benefits muscle mass and cognitive health

Creatine is a widely studied supplement known for its ability to improve high-intensity athletic performance, strength, and muscle mass. It functions by supporting the rapid regeneration of ATP, the primary energy molecule used by cells in the muscles, heart, and brain.

Beyond physical training, emerging research highlights its potential benefits for cognitive health and aging. Studies suggest that creatine may improve memory, attention, and reasoning speed, particularly in older adults (ages 66–76) or those with lower natural stores, such as vegetarians, vegans, and individuals facing sleep deprivation. While it is not a cure for established neurodegenerative diseases, it serves as a valuable complementary strategy for metabolic brain health.

For physical applications, a standard dosage of 3–5 grams of creatine monohydrate daily is recommended to maintain muscle saturation. In the context of longevity, creatine may assist in maintaining muscle mass and overall cellular resilience as ATP production efficiency naturally declines with age.