Creatine Beyond the Gym: What the Science Says About Muscle, Brain and Healthy Ageing

Once the preserve of bodybuilders, creatine is now one of the most talked-about supplements for women, midlife adults and healthy ageing. Here’s what the research does, and doesn’t, support.

What creatine is

Creatine is a compound your body makes naturally and also gets from meat and fish. It is stored mainly in muscle, where it helps supply quick bursts of energy, and it is also used by the brain. People who eat little or no meat tend to have lower stores.

Muscle and strength as we age

In research, creatine has been studied alongside training, not instead of it. A meta-analysis of 22 trials in 721 adults with an average age of 57–70 found that taking creatine during a resistance-training programme added about 1.4 kg more lean muscle, and greater gains in upper- and lower-body strength, than training alone.¹ That matters because muscle loss with age affects strength, balance and metabolic health.

Brain health: promising, not proven

A systematic review of six trials in healthy people found that creatine may improve short-term memory and reasoning, with stronger effects in some groups such as vegetarians. Results for other areas, including attention and long-term memory, were mixed.² It is an exciting area of research, but not yet a reason to take creatine for brain health alone.

Is it safe?

Creatine monohydrate is one of the most studied supplements. The International Society of Sports Nutrition concludes that short- and long-term use is safe and well tolerated in healthy people, and that a habitual intake of around 3 g a day may offer health benefits across the lifespan.³ A few points to keep in mind:

• Speak to a healthcare professional first if you have kidney disease, are pregnant or breastfeeding, or take regular medication.
• Mention it before blood tests. Creatine can raise creatinine levels, a marker used to check kidney function.
• Choose quality. Look for plain creatine monohydrate from a third-party-tested brand.
• Expect a little water weight early on as muscles store more creatine.

How Humansa helps

Through our Supplements & Integrative Therapies pillar, we recommend supplements only when your results support them. Your team reviews your body composition, bloodwork including kidney function, diet and training, then decides whether creatine fits your plan, pairs it with a strength programme, and tracks the change over time.

This article is for general information and does not replace personalised medical advice. Speak with a healthcare professional about your own health.