Creatine for Muscle, Brain, and Mood: A Science-Backed Ally for Healthy Aging

Creatine is often associated with athletes and bodybuilders, but emerging research reveals its broader benefits. From enhancing strength and energy to supporting memory and mood, creatine is proving to be a valuable supplement for healthy aging.

In this post, we delve into the latest human studies (2019–2024) on how creatine supports muscle performance, cognitive health, and mental well-being, along with practical guidance on dosing and the best form to take.

Creatine and Muscle Performance

Creatine is one of the most extensively studied supplements for improving muscle strength, power, and lean mass, particularly in high-intensity or resistance training contexts. It enhances muscle phosphocreatine stores, facilitating quick energy bursts during exercise.

• A 2021 review highlighted improvements of 5%–15% in various performance parameters following creatine supplementation. PubMed Central

• A 2022 scoping review found that creatine supplementation led to significant increases in muscle strength and power output, even without concurrent training. PubMed Central

• A 2024 meta-analysis of 23 studies reported that adults taking creatine during resistance training experienced greater gains in upper-body strength (average increase of 4.43 kg) and lower-body strength (average increase of 11.35 kg) compared to those on a placebo. PubMed Central

Practical takeaway: For adults engaging in resistance training, creatine supplementation can significantly enhance strength gains and muscle development.

Creatine and Brain Health

Beyond muscle benefits, creatine supports brain health by improving energy metabolism in brain cells, which is crucial as we age.

• A 2025 systematic review and meta-analysis found that creatine supplementation improved memory and processing speed in adults, with more pronounced effects in individuals aged 18–60 and females. PubMed

• A 2022 review discussed creatine's potential to increase brain creatine content, suggesting benefits for cognitive function, particularly under stress or sleep deprivation. PubMed

Practical takeaway: Regular creatine supplementation may support cognitive functions such as memory and attention.

Creatine and Mood: A Role in Depression Support

Emerging evidence suggests creatine's role in mental health, particularly in alleviating depressive symptoms.

• A 2024 review indicated that creatine supplementation reduces depressive symptoms, especially when combined with selective serotonin reuptake inhibitors (SSRIs), and may improve brain energy metabolism and neuroplasticity. PubMed Central

• A 2019 study discussed creatine's potential as an antidepressant agent, highlighting early clinical trials indicating its efficacy. PubMed

Practical takeaway: Creatine may serve as a safe, accessible adjunct to traditional depression treatments, offering additional support for mood improvement.

Recommended Daily Dose for Adults

For healthy adults over 45, the standard recommended dose of creatine monohydrate is:

• Loading phase (optional): 20 grams per day, divided into 4 doses (5 g each), for 5–7 days.

• Maintenance phase: 3 to 5 grams per day, taken consistently long-term.

Skipping the loading phase and starting directly with 3–5 g/day is also effective, though it may take longer to saturate muscle stores.

For brain health or mood support, studies have shown benefits with doses as low as 3–5 g/day without loading. Some research exploring mood and depression used doses up to 5–10 g/day, especially when used in conjunction with therapy or medication, but always under medical supervision.

Pro tip: Creatine is best absorbed when taken with a meal (especially one containing carbohydrates), and staying well-hydrated may reduce the risk of minor side effects like bloating or cramping.

Best Form of Creatine to Take

The most studied and recommended form of creatine is:

Creatine Monohydrate

• Proven Effectiveness: Used in the majority of clinical trials demonstrating benefits for muscle performance, cognitive function, and mood.

• Backed by Research: Strongest evidence base in both sports nutrition and clinical studies on mental health and aging.

• Affordable & Accessible: Typically less expensive than newer forms, yet equally effective.

• Available Forms: Comes in powder or capsule; micronized versions may mix better in water and be gentler on digestion.

Other Forms: While options like creatine HCl or creatine ethyl ester are marketed for better solubility or absorption, studies have not shown them to be superior to monohydrate.

For Brain & Mood Benefits: Current research supports creatine monohydrate as effective; no other forms have demonstrated superior benefits in these areas.

Potential Side Effects

While earlier reports raised concerns about gastrointestinal upset, kidney, or liver issues from creatine supplementation, a 2025 systematic review found no significant difference in adverse events—including gastrointestinal, renal, or hepatic outcomes—between creatine and placebo groups when used at recommended doses.

📖 Read the study

The Creatine I Take

After a lot of searching, I found this clean form of creatine that I'm taking daily. The company (Naked) states that "processing and packaging facilities are all GMP certified" and that their products undergo third-party testing. I take 5 grams (which is one spoonful, included in the jar) once a day, mixed with my protein smoothie. It's easy to mix and dissolves nicely, and is totally flavorless.

Final Thoughts

Creatine is more than just a supplement for athletes; it's a valuable tool for supporting muscle strength, cognitive function, and mood. Incorporating creatine monohydrate into your daily routine, alongside regular exercise and a balanced diet, can contribute to healthy aging and overall well-being.

Note: Always consult with a healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or concerns.

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Disclaimer:

The content presented on this blog is for general informational and educational purposes only. It is not intended to constitute or substitute for medical advice, diagnosis, or treatment, nor does it create a doctor-patient relationship. The information shared reflects general health and wellness knowledge and should not be used as a replacement for consultation with a qualified healthcare professional. Readers should not disregard or delay seeking medical advice based on information from this blog. Always consult your physician or other licensed health provider with any questions regarding a medical condition. Use of this blog and any linked resources is at the reader’s own risk.