08/06/2026
Creatine is having a moment. Once seen as a supplement purely for gym-goers, it’s now being talked about for its potential benefits for healthy ageing and brain health. But what does the evidence actually say?
CREATINE AND EXERCISE PERFORMANCE
🏋🏾Creatine monohydrate has been heavily studied as a supplement for improving exercise performance. Research shows that increasing creatine stores in muscle can delay fatigue during short, high-intensity exercise (like sprinting or weightlifting) increase strength and muscle gains when teamed with resistance training, compared to training alone
CAN IT HELP PREVENT AGE-RELATED MUSCLE LOSS?
👵🏼One of the most promising benefits of creatine is supporting muscle health as we age. From around the age of 40, we gradually start to lose muscle mass. This is known as sarcopenia. Over time, this affects metabolic health, strength and everyday function, and can increase the risk of falls and fractures. Strength training is still the most effective way to slow this process. But studies have found that adding creatine to the diet may give an extra boost, leading to greater gains in muscle mass and strength compared to training alone.
CREATINE AND COGNITIVE FUNCTION
🧠There’s also growing interest in creatine’s role in brain health. Some early research suggests it may help support memory and cognitive function.
This is particularly relevant for older adults, who tend to have lower creatine levels. This is partly because the body produces less with age, and partly because muscle mass declines as we get older.
HOW MUCH DO I NEED?
To maximise creatine stores in the muscle, most people need around 3–5 grams per day. The body produces around 1-2 grams, and a mixed diet provides around 0.5–1 gram per day.
🌱However, intakes are lower on a plant-based diet, as creatine is only found in animal foods. People following a plant-based diet therefore tend to have lower creatine stores.
➡️Field Doctor dietitian and Head of Science Laura specialises in sports nutrition and has added an article to our Health hub all about creatine. Head to the link in our bio to read the full article.
