Creatine

What is Creatine?

Creatine is a naturally occurring compound synthesised in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine. Approximately 95% of the body's creatine is stored in skeletal muscle as phosphocreatine — a rapid-access energy reserve that replenishes ATP during high-intensity efforts. The remaining 5% is stored in the brain, heart, and other tissues.

Creatine monohydrate is the most extensively researched sports supplement in history with over 500 peer-reviewed studies. Increasingly, it is recognised as a compelling compound for healthy ageing — preserving the muscle mass, cognitive function, and bone density that decline with age.

Key Anti-Aging Benefits

Sarcopenia Prevention

Adults lose 3-8% of skeletal muscle mass per decade after age 30, accelerating to 5-10% after age 60. Sarcopenia drives disability, falls, metabolic disease, and reduced quality of life. Skeletal muscle is also the primary site of glucose disposal, the largest amino acid reservoir, and a major metabolic rate determinant. Creatine consistently increases muscle mass and strength — particularly combined with resistance training — making it one of the most evidence-based interventions for sarcopenia prevention.

Cognitive Function and Brain Energy

The brain accounts for 20% of total energy expenditure, and neuronal firing depends on ATP. The phosphocreatine system buffers against intensive cognitive demand. A 2022 meta-analysis (Avgerinos et al., Nutritional Neuroscience) of 6 RCTs found creatine significantly improved short-term memory and reasoning in healthy adults — most pronounced in vegetarians and older adults. A 2024 RCT found creatine improved cognitive function and reduced mental fatigue in sleep-deprived individuals.

Bone Density

Multiple RCTs show creatine combined with resistance training produces significantly greater bone mineral density improvements than training alone — particularly at the hip and spine in postmenopausal women — through enhanced anabolic signalling in bone-forming osteoblasts.

Mitochondrial Energy

The creatine kinase reaction that regenerates ATP is located in the mitochondrial inner membrane — making creatine integral to mitochondrial energy transfer, not just a muscle store. Research shows creatine reduces mitochondrial oxidative stress and improves mitochondrial respiration efficiency. Complementary to CoQ10 for mitochondrial support.

Cardiovascular and Metabolic Health

Creatine reduces plasma homocysteine — an independent cardiovascular risk factor elevated in 30-40% of adults over 50. Muscle mass preservation from creatine use directly improves insulin sensitivity and glucose metabolism — addressing a core driver of accelerated ageing.

Safety

Creatine monohydrate has one of the most thoroughly studied safety records in nutrition research. Claims that it damages kidneys are not supported by the evidence — multiple long-term studies confirm no adverse effects on renal function at standard doses in healthy individuals. The International Society of Sports Nutrition considers creatine monohydrate safe for long-term use.

How to Use Creatine

Creatine monohydrate is the most evidence-backed and cost-effective form — no alternative form has shown superior clinical outcomes. Standard dose: 3-5g daily, taken consistently. Loading (20g/day for 5-7 days) saturates muscle creatine faster but is not necessary — standard dosing achieves full saturation in about 4 weeks. Dissolve in water or a carbohydrate drink — insulin enhances uptake. For cognitive and anti-aging use without training, 3-5g daily at any consistent time is appropriate.