Longevity & AgingCreatine Monohydrate Boosts Muscle, Bone, and Brain Health in Older Adults
A comprehensive 2025 narrative review in the Journal of the International Society of Sports Nutrition evaluates creatine monohydrate supplementation (CrM) across older adults and clinical populations. The authors detail creatine's biochemistry—its role in the phosphocreatine/ATP energy buffer system—and synthesize evidence showing CrM, especially combined with exercise, meaningfully improves lean body mass, regional muscle size, strength, bone area and thickness, functional ability, glucose metabolism, and cognitive function. Notably, 70% of adults over 65 consume less than the recommended dietary creatine, heightening the case for supplementation. The review concludes CrM is safe and clinically relevant for managing sarcopenia, osteoporosis, frailty, and metabolic or neuromuscular disorders.
