Creatine: The Longevity Supplement You Might Be Overlooking

Creatine is a nitrogenous organic acid that helps supply energy to our cells, particularly muscle cells. It’s stored as phosphocreatine and rapidly converted to ATP (adenosine triphosphate), the primary energy source for cellular processes. While its muscle-building effects are well-established, creatine’s impact extends far beyond the gym.

1. Maintaining Muscle Mass and Strength:
   • Sarcopenia: Age-related muscle loss, known as sarcopenia, can increase the risk of falls, fractures, and frailty.
   • Creatine’s Role: Research shows that creatine supplementation, coupled with resistance training, can help older adults maintain and even increase muscle mass and strength. This translates to improved physical function, independence, and a higher quality of life. Additionally, creatine may enhance the body’s ability to repair muscle fibers after exercise, further contributing to muscle maintenance. https://longevity.stanford.edu/lifestyle/2022/10/20/creatine-supplementation-improves-healthspan-and-muscle-preservation-in-older-adults/
2. Brain Health and Cognitive Function:
   • Brain Energy: Creatine is also found in the brain, where it serves as an energy buffer and may support cognitive function. It’s thought to enhance cerebral blood flow and improve brain cell communication.
   • Neuroprotection: Studies suggest creatine may protect against age-related cognitive decline and neurodegenerative diseases like Parkinson’s and Alzheimer’s by improving mitochondrial function, reducing oxidative stress, and potentially promoting the growth of new brain cells. https://www.lifespan.io/topic/creatine-benefits-side-effects/
3. Bone Health:
   • Bone Density: Emerging evidence indicates that creatine may help increase bone mineral density, reducing the risk of osteoporosis and fractures as we age. This could be due to creatine’s potential to stimulate bone-building cells and improve calcium retention.
4. Metabolic Health:
   • Glucose Regulation: Creatine may enhance glucose metabolism and improve insulin sensitivity, potentially helping to prevent or manage type 2 diabetes. It’s been shown to increase glucose uptake into muscle cells, reducing the demand on the pancreas to produce insulin.
   • Mitochondrial Function: It may also boost mitochondrial function, the powerhouses of our cells, which plays a crucial role in overall metabolic health and energy production.
5. Antioxidant and Anti-inflammatory Effects:
   • Cellular Protection: Some studies suggest creatine might have antioxidant and anti-inflammatory properties, helping to protect cells from damage and potentially slowing down the aging process. This is an area of ongoing research with promising potential. https://www.lifeextension.com/vitamins-supplements/item01529/creatine-capsules

Research suggests that an optimal creatine blood concentration for overall health and longevity benefits is around 2-3 mmol/L. This level can typically be achieved through consistent daily supplementation.

• Creatine Monohydrate: The most common and well-researched form, known for its effectiveness and affordability.
• Creatine Hydrochloride (HCl): Claims to be more soluble and potentially absorbed better, but more research is needed.
• Creatine Ethyl Ester: Marketed for better absorption, but research doesn’t consistently support this claim.
• Buffered Creatine (Kre-Alkalyn): Designed to be more stable in the stomach, but its benefits over monohydrate are debated.

Who Should Consider Creatine?

While generally safe for most people, consult your doctor before starting any new supplement. Creatine may be particularly beneficial for:

• Older adults: To combat sarcopenia and support cognitive function.
• Vegetarians and vegans: As their diet typically lacks creatine.
• Anyone seeking healthy aging: For its potential benefits in various health domains.

Dosage and Considerations

A typical dosage is 3-5 grams of creatine monohydrate per day. It’s important to stay hydrated while taking creatine.

Creatine is generally safe for healthy individuals when taken at recommended doses. However, some people may experience mild side effects like:

• Stomach discomfort: If this occurs, try taking creatine with meals or in smaller doses.
• Muscle cramps or bloating: These are less common but can occur, especially if you don’t drink enough fluids.
• Weight gain: Creatine can cause water retention in muscles, leading to a slight increase in weight.

Important Note: If you have any underlying health conditions, especially kidney or liver problems, talk to your doctor before taking creatine.

Creatine is proving to be more than just a sports supplement. While it’s not a miracle cure, the research points to its potential role in supporting muscle health, brain function, bone density, and metabolic well-being. Consider discussing creatine with your healthcare provider to see if it aligns with your health and longevity goals.