3 Reasons Creatine Is The Ultimate Longevity Supplement

People are more dedicated to improving their longevity than ever before. And that includes leaning on supplements to support other healthy lifestyle habits like strength training, walking 7,000+ steps daily, and eating a whole foods based diet. 

While some supplements like NAD+ are marketed specifically for longevity (and yes, they can absolutely be beneficial for aging), one of the best longevity supplements out there is hiding in plain sight: Creatine. Creatine has been a go-to powder for gym bros for years. But more and more research shows that this powder helps people of all ages improve multiple factors that can preserve health (and function). 

While creatine is a popular supplement, it’s also a compound naturally produced by the body (from the amino acids arginine, glycine, and methionine) and a compound you get from eating some animal proteins. 

On average, you produce about 1 gram a day1, and your body either uses it right away or stores it (mostly in muscle, but also in the brain) to fuel quick bursts of energy for intense exercise or complex cognitive tasks. 

The thing is, our internal (or endogenous) production of creatine tends to dwindle with age. And women? They generally start out with 70-80% lower creatine stores than men to begin with.* 

So when you factor in the natural age-related decline of the compound, chances are that you aren’t working with optimal levels (even if your diet is solid).

Maintaining and building muscle mass isn’t something that just has aesthetic benefits. Muscle mass is vital to maintaining optimal health with age as it plays a key role in everything from blood sugar regulation to bone strength to fall prevention.

The catch? Mass starts to decline by as much as 3-8% per decade after you turn 30 (which further ramps up for women after menopause).

Decades of research2 show that creatine supplements increase muscle mass and strength (when paired with a strength training program).* 

Studies show this is true even for folks who started fitness programs and supplementation between the ages of 57 and 70 years.* 

Healthy bones aren’t just about calcium and vitamin D. A growing body of research indicates that creatine supports bone health when used as part of a strength training program. 

In one study3, postmenopausal women taking a creatine supplement while strength training three times a week experienced better bone health outcomes than those who exercised without it.* 

The brain needs a lot of energy to function optimally. Complex cognitive tasks, including memory retrieval, can require more energy. That's where creatine comes in. 

The brain uses energy in the form of ATP4. Glucose is a primary source of energy and ATP for the brain, but creatine also helps fuel ATP production to provide one of the compound's building blocks, phosphocreatine.* 

Having sufficient creatine stores that your brain can tap into when trying to connect the dots from A to B at work or remember an obscure family recipe for dinner helps you think clearly and more quickly. 

To experience the full benefits, consistency is key. That means taking a research-backed amount of creatine every single day, not just on days you work out. 

Creatine supports muscle strength, bone integrity, and memory, all of which are essential for living and aging well.*