Should Adults Over 65 Take Creatine? Exploring Its Benefits for Memory and More

When I ask my patients about their health goals almost all express a strong desire to maintain memory health in addition to their physical well-being. I like to discuss family history, genetics, lifestyle impacts and recently I’ve been discussing creatine supplementation. While creatine is widely known for its role in boosting athletic performance, emerging research suggests it may also benefit older adults, particularly in supporting memory and cognitive function. A 2022 meta-analysis by Prokopidis et al. highlights promising evidence that creatine supplementation could enhance memory in healthy individuals, with particularly robust effects in those aged 65 and older.

What Is Creatine and How Does It Work?

5g of creatine daily is a great place to start.

Creatine is a naturally occurring compound found primarily in the muscles (about 95%) and the brain. It plays a critical role in energy production by serving as a quick source of fuel for cells. In the body, creatine is converted into phosphocreatine (also called creatine phosphate) through a reaction catalyzed by the enzyme creatine kinase. This process involves creatine binding with a phosphate group from ATP (adenosine triphosphate), the body’s primary energy currency, to form phosphocreatine and ADP (adenosine diphosphate).

• Energy Reservoir: Phosphocreatine acts as a high-energy phosphate “battery,” storing energy that can be rapidly donated to ADP to regenerate ATP. This is especially crucial during high-intensity activities, such as sprinting or lifting weights, where ATP is quickly depleted. The reaction is reversible and fast, ensuring muscles and neurons have immediate energy when needed.

In muscles, this system supports sustained activity and faster recovery after intense exercise. In the brain, it fuels energy-intensive processes like memory formation and quick thinking. The body produces small amounts of creatine (1-2 g/day) in the liver, kidneys, and pancreas, and it’s also obtained from foods like red meat and fish. Supplements can boost creatine stores by 20-40%, amplifying its effects.

Creatine and Cognitive Health

While creatine’s benefits for muscle performance are well-established, its potential to enhance brain function is gaining attention. The brain relies on ATP for tasks like neurotransmitter release and maintaining neural connections, and phosphocreatine ensures a steady supply during cognitive demands. Low creatine levels, as seen in rare creatine-deficient syndromes, are linked to mental and developmental disorders, including learning delays and seizures, underscoring creatine’s importance for brain health.

A 2022 meta-analysis by Prokopidis et al. explored creatine’s effects on memory in healthy individuals. The study found that creatine supplementation significantly improved memory performance compared to placebo, with stronger effects in older adults (aged 65 and above). In one key study, participants aged 68–85 who took 20 g/day of creatine for 7 days showed notable improvements in:

• Forward and Backward Number Recall: Tasks requiring short-term memory and attention.

• Spatial Recall: Memory for spatial relationships, crucial for navigation and daily tasks.

• Long-Term Memory: Retention of information over extended periods.

These findings suggest that elevating brain creatine levels may enhance memory by optimizing energy availability for neurons, a process known as improving brain bioenergetics. This is particularly relevant for older adults, as age-related declines in cognitive function may be partly due to reduced energy metabolism in the brain.

While subsequent analysis of their statistical model did not show such a benefit in younger patients the benefit for older populations remained.

Why Older Adults? The Case for Creatine Supplementation

Creatine may boost cognitive performance in older adults.

The meta-analysis revealed that creatine’s cognitive benefits are more pronounced in older adults. Several factors may explain this:

• Age-Related Declines: As we age, brain energy metabolism can become less efficient, and creatine stores may decrease. Supplementing with creatine may replenish these stores, supporting cognitive tasks that demand quick energy.

• Muscle and Cognitive Link: Older adults often experience sarcopenia (age-related muscle loss), which creatine can help counteract by enhancing Type II (fast-twitch) muscle fiber size and strength. Improved physical function may indirectly support cognitive health, as exercise is linked to better brain function.

• Low Baseline Intake: Older adults may consume less creatine-rich foods (like red meat) due to dietary changes, making supplementation more impactful.

While the 20 g/day dose used in the study is high (typically a “loading” dose), lower maintenance doses (3-5 g/day) are commonly used and may provide similar benefits over time. Importantly, creatine is safe for most older adults, with decades of research showing minimal side effects when taken at recommended doses. However, those with kidney issues should consult a healthcare provider before starting supplementation.

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Should You Take Creatine?

Creatine isn’t just for athletes—it’s a promising tool for older adults looking to support their memory and physical health. The science, including the 2022 meta-analysis, suggests that creatine supplementation can enhance cognitive function, with stronger effects in those over 65, while also supporting muscle strength and recovery

For adults over 65, creatine shows promise as a safe, evidence-based supplement to support memory, muscle health, and overall vitality.

Practical Tips for Older Adults:

• Start Low: A maintenance dose of 3-5 g/day is effective and easier to tolerate than loading doses (e.g., 20 g/day).

• Combine with Exercise: Resistance training amplifies creatine’s benefits for muscle and potentially cognition.

• Choose Quality: Opt for creatine monohydrate, the most studied and cost-effective form.

• Consult a Doctor: If you have pre-existing conditions (e.g., kidney disease), check with a healthcare provider.

Conclusion

. As always, consult with a healthcare professional to ensure it fits your health needs. With its low cost, safety, and growing evidence base, creatine may be worth considering for a sharper mind and stronger body as you age.

Disclaimer: Always consult a healthcare provider before starting any new supplement, especially if you have underlying health conditions or take medications.