Creatine supplementation for older adults: focus on brain and body
Candow, Forbes, Ostojic, Prokopidis, Stock, Harmon & Faulkner (2021) · Nutrients
Topics: Aging & Sarcopenia, Brain & Cognition, Bone Health
- Study type: Narrative review
- Population: Older adults
- Dose: 3-5 g/day, ideally with resistance training
- Duration: Long-term
- Published: 2021
What the study found
Led by some of the world's foremost creatine researchers, this review synthesizes how creatine paired with resistance training helps older adults preserve muscle, strength, and bone, alongside emerging support for cognition and mood.
Key findings
- Creatine plus resistance training improves muscle mass, strength, and function in aging.
- Emerging evidence for bone health and cognitive support in older adults.
- Well-tolerated long-term at 3-5 g/day.
The practical takeaway
Aging well is creatine's most underrated use case: muscle, bone, and brain support in one inexpensive daily gram dose.