Creatine. It’s a supplement that’s been around for a while, but unless you were a competitive bodybuilder or a hard-core gym rat, you likely (and possibly wisely) steered clear of those industrial-sized tubs of the stuff on sale at your local gym’s smoothie bar. But times are changing and creatine’s evolving – it’s not just for size-obsessed guys lifting in the weight room anymore.

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In fact, I’ve prescribed creatine supplements to many of my patients for years, not to give them a vein-popping action hero look, but to help them naturally support energy, vitality and muscle maintenance. After all, creatine’s core job is to supply energy to the muscles. My job is to prescribe it in the most healthy way, that is, using high quality creatine in measured doses, and always the organic, non-GMO kind, with minimal additives, preservatives, or fillers. Your energy flagging? You’re keen on holding on to the muscle mass you’ve got? Adding creatine to your routine is a great (and easy!) way to get a leg up on aging better and more slowly. Here’s your need-to-know topline:

Why creatine?

So, the first question is, what’s this stuff all about?  In simplest terms, creatine is a compound synthesized from amino acids, a key piece of one of our three main energy-producing systems. The ATP phosphocreatine system taps into the body’s stored energy molecules (that would be ATP) and helps recycle more of them, until the body’s creatine stores are depleted, quickly, in about 30 seconds. In that way it’s responsible for generating short bursts of energy at a moment’s notice, for instance, when you’re lifting weights or launching into an all-out sprint. 

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But, if you rarely find yourself hurling 50-pound sacks of potatoes or trying to outrun a wild animal, why would you need to supplement with creatine? Well, it’s got a lot to do with muscle recovery, one reason why weight-lifting enthusiasts often rely on it. Creatine supplementation has long enabled both pro and amateur athletes to push themselves harder and experience fewer negative after-effects, like excess muscle breakdown -- think pain and soreness – and better muscle rebuilding. That’s what the gym vets would call ‘gains.’  And those gains aren't just the stuff of gym rat lore: research shows the regular creatine use, particularly in those up to 30 years old, can help spur muscle growth. 

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But what about older folks? Does it also spur muscle growth in the 65 and up set? The research is ongoing but so far, signs point to ‘yes’ – and there are other big longevity benefits that make it a potential boon to anti-aging health (more on that below).

Where can I get some?

About half of the creatine your body needs each day comes from the foods you eat, particularly those high in protein, think red meat, seafood and milk from cows, goats or sheep. The other half is produced naturally by your liver, kidneys, and pancreas. These organs supply roughly 95% of the creatine to your skeletal muscles for energy during exercise. The remaining 5 % gets distributed to your heart, brain, and other organs. 

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In addition to getting your daily dose through food, another way to get more of it is with creatine supplements, in capsule form, liquid or, in powdered form (you know, like those big tubs you’ve seen at the gym). 

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So, what’s the recommended dose? Supplemental needs vary by age, weight and activity level so it's not a ‘one size fits all’ measurement, but in general, the recommendation (for those without kidney problems) is about 3 to 5 grams daily.

But Doc, I’m not a body-builder.

While many athletes take creatine to boost performance, endurance and recovery, you might be wondering, so what’s the benefit of taking creatine for a regular civilian like me? Well, if you’re starting to age – and face it, we all are – studies suggest that the benefits of creatine supplementation go well beyond just adding muscle. It’s got the potential to be a powerful anti-aging and longevity ally, enhancing everything from bone density to cognitive function.

Creatine delivers an all-purpose health lift.

So, whether you’re pushing into the far side of 20-something, or 80-something, creatine can support multiple body systems that may otherwise be starting to sputter a bit. On creatine’s what-can-it-do-for you list, the four stand-out benefits to take advantage of are:

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• Manage those muscles: Strategic supplementation has been shown to significantly increase muscle strength, power, and fat-free mass, with a particularly positive effect in older adults, enhancing their ability to perform functional tasks and reducing the risk of sarcopenia – the muscle wasting which, unfortunately, is a natural part of elder aging. Creatine can help slow it down, enabling your muscles to keep you up and running longer, ever more important as the years tick off. Add some resistance training to the mix and the combo can lead agers of all ages to greater improvements in muscle mass and strength compared to resistance training alone.

• Cultivate healthier, more robust bones: Another reason to love creatine? It’s thought to enhance the density and strength of bones. Why does that matter?  Stronger, more resilient bones are a healthy plus for anyone, but especially for the elderly. Paired with resistance exercise, over time, creatine supplementation can help lower the chances of bone fractures and falls which, in older folks, can be life-altering or even life-ending. 

• Encourage better brain function: Here’s the real potential game-changer: Creatine is showing promise improving cognitive processing, reasoning abilities and short-term memory and reducing mental fatigue, as well as protecting against neurodegenerative diseases such as Parkinson's, Huntington’s, Alzheimer's and dementia. While more studies on the creatine’s brain benefits are underway, in older adults, the possibility that creatine may offer powerful protection from these neurological scourges is an awe-inspiring prospect – and one that all of us in the integrative health community are very excited about.

• Help curb disease-triggering inflammation: Taking creatine may aid in decreasing chronic low-grade inflammation, which is linked to the development of countless chronic diseases and, indeed, aging itself. Creatine’s anti-inflammatory impact may play a role in extending healthspan – a massive long-term health payout for such a small investment of time and money.

Anti-aging ally for just about all.

Another feather in creatine’s cap? Creatine, when taken according to package instructions and with your doc’s OK, is generally well tolerated by most people, so there aren’t major side effects to worry about. Same holds true for the older set too. 

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But, what if you over-do it? In a word: don’t! Trying to game the system by freestyling on recommended dose can lead to side effects that are pretty unpleasant, like weight gain, muscle cramps, gastrointestinal distress and diarrhea, blood pressure problems, and so on. Too much also puts additional strain on your kidneys, and nobody should be doing that.

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Anyone in particular who should steer clear? Though it is well tolerated, some folks should proceed with caution, for example those on certain medications; those with kidney or liver disease, diabetes, bipolar disorder or who are pregnant. If you are among them, it’s essential that you confer with your doctors first to confirm whether or not creatine use is safe for your specific circumstance. 

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BOTTOM LINE: If you’re a younger person, in the market for muscle strength, mass and recovery, creatine’s got your back, particularly when paired with weight or resistance training. That’s also true for the middle-aged crowd and elder set, but here too, when paired with effect-amplifying exercise, creatine brings with it plenty of potential anti-aging upsides for bones, brain, muscles and long-term health overall. And as always, no matter where you are on the aging journey, use creatine in moderation – no need to over-do it to get the benefits you’re after.