Does creatine help muscle and brain with age?

Background

Creatine is made from the amino acids arginine, glycine and methionine and stores energy in muscle and brain. It is one of the most studied supplements in sports nutrition.

What the human research shows

• Combined with resistance training, creatine appears to improve muscle strength, lean mass and physical function in older adults.
• Cognitive benefits appear modest, with possible gains in memory and processing speed, especially in people with low starting creatine levels.
• It is inexpensive and has a long safety record in studies of healthy adults.

What we still don’t know

• Long-term effects on falls, independence and dementia risk.
• The best dose for brain effects, which may differ from muscle.

Safety and status

Generally safe in healthy adults. People with kidney disease should talk to a clinician first. It can cause a small rise in a common kidney blood test (creatinine) without kidney harm.

Sources

1. Creatine supplementation and exercise in aging: a narrative review of the muscle–brain axis. Frontiers in Nutrition, 2026
2. VALREXA: The 20 amino acids

Last reviewed November 7, 2026. Educational only; not medical advice, and not a recommendation to take any drug or supplement. Talk to a clinician before starting anything.