How Creatine Became an Anti-Aging and Longevity Essential

Creatine monohydrate has moved well beyond the bodybuilding aisle. A compound that scientists labelled a muscle-builder just a few years ago is now a healthy aging hero, with everyone from Rhonda Patrick to Andrew Huberman touting its benefits.

Studies on animals have shown creatine extended healthy lifespan by 9% which is over seven human years. But the benefits extend beyond simple longevity^[1].

A 2025 study showed that synthesis and dietary intake of creatine progressively decline with age, which may interfere with the DNA-methylation patterns that predict biological aging and mortality risk^[2].

Creatine and Biological Aging

The latest research directly links creatine to how we age at the cellular level.

DNA methylation patterns serve as biomarkers of biological aging. These “epigenetic clocks” like GrimAgeMort predict mortality risk more accurately than chronological age alone.

The 2025 research examining NHANES data showed that endogenous creatine production and dietary intake decrease with advancing age^[2]. Older adults, specifically those aged 65 and above, seem most impacted.

In earlier research studies, it was discovered that the daily intake of 1 gram of creatine decreases deaths from all causes^[3]. The longevity benefit appears real.

Creatine synthesis uses approximately 40% of the methyl groups from S-adenosylmethionine (SAM)^[4]. SAM is a methyl donor which regulates gene expression through methylation of DNA. Over the years, the production of creatine lessens which could affect biological aging itself.

Energy Metabolism and Mitochondrial Function

Your cells run on ATP. Creatine and ATP work hand-in-hand to rapidly buffer energy in muscle, heart, and brain.

As you age, mitochondrial function declines. Energy production drops. Oxidative stress increases.

The mitochondrial creatine-kinesis system takes ATP synthesis to work. As we get older, metabolic efficiency starts dipping.

With creatine supplementation, mitochondrial DNA is enhanced^[5], as well as the genes involved in oxidative phosphorylation that improve your respiratory capacity.

Reducing Lipofuscin Accumulation

Lipofuscin accumulates when cellular cleanup systems fail. This “aging pigment” increases oxidative stress and cell death.

A 2008 study found creatine-fed mice showed significantly lower brain lipofuscin compared to controls^[1]. This correlated with improved behavior and extended healthy lifespan.

The mice also showed upregulation of genes tied to neuronal growth and neuroprotection.

Combating Muscle Loss

Sarcopenia affects 30% of people over 60 and 50% over 80^[6]. On average, humans lose 30% of muscle mass by age 80.

The consequences include increased fall risk, reduced metabolic rate, and insulin resistance. Loss of skeletal muscle strength declines faster than mass itself.

A 2017 meta-analysis found adults over 50 who combined a creatine supplement with strength training gained three pounds more lean muscle than those taking placebo^[7]. They also showed greater improvements in muscle strength on chest press and leg press exercises.

Population	Lean Mass Gain	Duration
Males 50+ with training	1.1-1.5 kg	8-12 weeks
Females 50+ with training	0.5-0.6 kg	8-12 weeks
Without exercise	No change	8-12 weeks

Creatine and ATP work together to enhance capacity for higher-intensity exercise. It may also promote cell swelling that signals protein synthesis, helping to increase muscle mass over time.

“It’s not enough to just take creatine. You need to take creatine and exercise. You need to lift heavy.” — Dana Angelo White, Registered Dietitian

Read our article on the benefits of creatine without working outtofindoutifcreatineis still beneficial without exercise.

Brain Health and Cognitive Function

The brain consumes 20% of total body energy at rest. Creatine’s brain benefits include donating phosphate groups to regenerate ATP.

One 2025 pilot study in Alzheimer’s patients using 20 grams daily showed an 11% increase in brain creatine levels^[8].

A 2024 meta-analysis revealed cognitive effects vary by population^[9]:

• Adults aged 18-60 showed significant improvements
• Effects were not significant over age 60
• People with diseases showed particular benefits
• Women may benefit more, as they naturally store less creatine

Working memory and executive function improved most consistently. Both decline with age and Alzheimer’s.

Neuroprotection Research

Animal models show remarkable results. A 2004 study found 83% reduction in brain lesion volume after just two weeks^[10].

Mechanisms include:

• Reducing caspase-3 activation (cell death enzyme)
• Preventing cytochrome c release from mitochondria
• Preserving ATP during stress

In Huntington’s disease models, creatine slowed brain tissue loss and improved survival when given early^[11].

Translating animal success to humans has proven challenging. Large trials in Parkinson’s disease showed no clinical benefit^[12]. ALS trials were similarly disappointing.

Creatine for Women and Menopause

Women naturally produce 70-80% less creatine than men. They also consume less animal protein, meaning lower dietary creatine.

Hormonal changes during menopause affect both creatine production and utilization. This makes creatine particularly valuable during this transition.

“Creatine stands poised to assist with several common midlife health symptoms.” — Dr. Hannah Cabré, Pennington Biomedical Research Center

Post-menopausal women who combined creatine with strength training gained more lean muscle than placebo, though effects on muscle strength and mass were more modest than in men (0.5-0.6 kg vs 1.1-1.5 kg).

A two-year study showed positive impacts on bone properties and lean mass when combined with resistance exercise^[13].

Dosage and Forms

For older adults, two approaches work:

Protocol	Dosage	Duration	Notes
Loading	20g/day (4x5g doses)	5-7 days	Then 3-5g daily
Maintenance	3-5g/day	Ongoing	Takes 4 weeks to saturate
Brain benefits	10-20g/day	Ongoing	Higher doses may be needed

Creatine monohydrate remains the gold standard. It’s the most researched creatine supplement form with proven efficacy and safety.

Micronized creatine improves solubility but provides no performance advantage. Creatine HCl claims better absorption at lower doses, but far less research supports it. Other forms haven’t shown superiority in controlled studies.

Safety Profile

The FDA classified creatine as Generally Recognized as Safe (GRAS) in 2020.

• Kidney concerns: Research shows no kidney damage in healthy individuals, even at 20 grams daily for 24 months^[14]. Creatine increases blood creatinine (a metabolite), but this represents a benign increase, not dysfunction. Creatine should be avoided by those who are suffering from kidney disease or should only use it under supervision by medical professionals.
• Common side effects: Minor GI issues (bloating, cramping, diarrhea) during loading phases. These typically resolve with continued use.
• No evidence: Research finds no support for creatine myths about hair loss, dehydration, or muscle cramping.

Dietary Sources of Creatine

Creatine comes primarily from animal products:

Food	Creatine	Serving
Herring	1.25g	4 oz
Beef	0.41-0.5g	3-4 oz
Pork	0.5-0.57g	4 oz
Salmon	0.5g	4 oz
Tuna	0.45g	4 oz
Chicken	0.3-0.45g	4-6 oz

Plant-based foods contain essentially no creatine. This explains why vegans and vegetarians usually have lower muscle stores.

The body is capable of making 1-2 grams of it daily using glycine, arginine and methionine. Another 1-2 grams comes from diet in omnivores.

A 2025 study found endogenous synthesis (41.9 mg/kg/day) was 2.7 times higher than dietary intake (15.5 mg/kg/day)^[15]. Creatine precursor availability declined with age, lowest in people 65 and older.

Expert Perspectives on Creatine for Longevity

Despite decades of research, expert opinions remain nuanced. The beneficial effect of creatine supplementation appears strongest when combined with resistance training in older adults.

Dr. Andreas Bender, who conducted the landmark mouse longevity study, concluded “creatine may be a promising food supplement to promote healthy human aging.”^[1]

But translating animal success to humans has proven difficult. Reviewing clinical trials, Dr. Bender noted in 2016 that “the use of creatine supplementation has so far proved disappointing in clinical studies with a number of symptomatic neurodegenerative diseases.”^[12]

The International Society of Sports Nutrition emphasizes that creatine’s benefits manifest most clearly in the context of training adaptations^[16].

“At Jinfiniti, we recognize that supporting cellular energy becomes increasingly important as we age. While creatine shows promise for maintaining muscle mass and cognitive function, it works best as part of a comprehensive approach to healthy aging that includes proper nutrition, regular exercise, and monitoring key biomarkers like NAD+ levels.” — Dr. Jin-Xiong She, Founder of Jinfiniti Precision Medicine

Dr. Richard Kreider argues that “creatine supplementation is safe, beneficial throughout the lifespan, and should not be restricted.”^[17]

Who Should Consider Creatine?

Based on current evidence:

• Older adults engaged in resistance training
• Post-menopausal women experiencing accelerated muscle and bone loss
• People with physically demanding jobs
• Those concerned about cognitive decline
• Vegetarians and vegans with lower stores

Who Should Exercise Caution?

• People with pre-existing kidney disease (avoid or use under supervision)
• Those taking medications affecting kidney function
• Older adults with very low kidney function may need monitoring

Maximizing Benefits

1. Combine with resistance training 2-3 times per week
2. Be consistent with daily supplementation
3. Ensure adequate protein intake
4. Stay hydrated
5. Give it time (3-4 weeks for saturation, months for adaptations)

Do Anti-Aging Benefits Signal Market Growth?

The global market for creatine was $1.11 billion in 2024 and is projected to reach $4.21 billion by 2030. That’s 25% annual growth.

Creatine for cognition and healthy aging represented just 6.4% of the market in 2025, but this niche is expanding rapidly.

Bloomberg reported that creatine sales surged 75% from 2020. Women and older adults represent the fastest-growing demographic.

Bottom Line: A Supplement Comes of Age

Creatine’s journey from a bodybuilding supplement to longevity tool mirrors evolving science and transition to evidence-based healthy aging.

The 2025 study correlating dietary creatine to epigenetic markers of biological aging takes things deeper. Both synthesis and intake reduce with age, especially over the age of 65, leading to a widening gap between need and availability in seniors. 

Combating sarcopenia is where the evidence is strongest when it is combined with resistance exercise. Aging adults must consider this since muscle loss greatly impacts one’s lifestyle and can cause loss of independence.

Creatine is not a magic bullet. The advantages will be effective as long as you have an active lifestyle, eat well, and supplement regularly. For those who are ready to make lifestyle changes while taking creatine, it can be a well-tolerated, affordable, and science-backed tool for improving lifespan and healthspan.

With the aging of the global population, approaches that can impact multiple aspects of aging are increasingly relevant. Creatine has had a 190 year history as a laboratory curiosity through to a longevity essential. It may finally have its most important use yet.

Ready to take control of your cellular health? You can try our Creatine + ATP or test your NAD+ levels to see where your cellular energy stands.