Supplemental Coverage: Creatine Supplements To Support Muscles and Brain Health

In this era of scams and anti-aging hype, you’re wise to be skeptical about the claims of many dietary aids and supplements on the market. But as we commented in our previous post on creatine, the data and evidence supporting its use in older adults continues to mount. Creatine is a compound naturally produced by your body, and found in such dietary sources as fish and beef. In your body, it’s produced by your liver, kidneys, and pancreas, and the vast majority of creatine is stored in your skeletal muscle, with the remainder supporting your heart and brain. In general terms, creatine has been among the most studied supplements and has been used for decades by athletes hoping to improve their lean muscle mass. It is considered safe in moderate amounts and may potentially yield positive benefits for healthy post-menopausal women and older adults more generally, who suffer from loss of muscle and sarcopenia, along with possible benefits for brain health. While it’s always advisable to discuss supplements with your physician before starting them, creatine appears to be one add-on to your diet that may yield positive results with little risk. Clearly, the word is out about creatine, as its use is now widespread, well beyond the “gym bros,” with a market share of the supplement industry estimated at $209.5 billion in 2025, and expected to double by 2033.

Let’s first look specifically at what we know about creatine and muscle mass in older adults. There’s no debate that strength training and protein are critical to the maintenance of muscle mass in older adults. That being said, adding a creatine supplement to your strength training regimen may yield small but useful benefits as you work to sustain and increase your muscle mass. As we know, preventing muscle and strength loss is critical for older adults to maintain functional abilities and independence. Creatine appears to be a legitimate source of help in this effort, though results may take several months to appear and may be modest. There is also some mixed data on the potential benefit from creatine for bone density support, but in fact, it doesn’t appear to be beneficial on its own, and there are much more effective ways to help support bone density, including weight-bearing exercise, calcium, and vitamin D.

The evidence that creatine can support your cognitive functioning also appears to be growing. While our understanding about the value of creatine and brain health is still in its early stages (Listen to Dr. Sanjay Gupta discuss that), there have been studies reporting creatine benefits for memory, mood, and brain processing speed, especially among older adults who may have lower baseline levels of naturally occurring creatine as they get older. Creatine appears to have an effect on blood flow to the brain and has anti-inflammatory properties. Studies are reporting a positive impact on mental health, including depression, alongside the use of antidepressants. However, no definitive data proves the value of creatine for cognitive impairment or dementia, and there are many more valuable steps you can take to support your cognitive functioning, including healthy lifestyle activities such as diet, exercise, and sleep.

Risks and limitations of creatine? Side effects may include weight gain, GI discomfort, and possible kidney problems. Those with healthy kidney functioning are likely safe to use creatine, but those with kidney problems should clear it with their physician before taking. As previously mentioned, the benefits from creatine use for increasing muscle mass may be modest, and may take a few months to materialize.

One growing area of interest regarding creatine has been its potential benefit for cancer immunotherapy. A recent study published in iScience, from UCLA, reports that creatine can “supercharge” a class of immune cells that help the body’s immune system fight cancer. While the study was conducted among cells and mice in the lab (no human studies yet), scientists report that “Creatine is a promising supplement to holistically support the immune response that modern (cancer) immunotherapies depend on.” While no one currently being treated for cancer should start taking creatine for this purpose (or without conversation with your oncologist), the future looks promising for yet another beneficial use of creatine as a supplement to assist existing therapies. For more on this cancer study, click here. And for a list of safe, recommended brands of creatine supplements for older women, grab your scoop and click here.