Creatine is one of the most researched supplements out there, and the research now reaches well beyond the gym. In adults aged 55 and over, trials pairing creatine with resistance training have linked it to better strength. Newer studies are also looking at memory and thinking. The strength evidence is stronger and the brain research is earlier, and we'll be clear below about which is which.
What is creatine, and why does it matter as we age?
Creatine is a natural compound made from amino acids. Your body makes some, and meat and fish provide a little. Most of it is stored in your muscles, where it helps produce energy for effort. Your brain uses creatine too, which is part of why researchers have started looking beyond the muscle.
Staying strong is a big part of doing what you love for longer, so it's no surprise creatine research has followed older adults.
What does the research say about creatine and older adults?
The most recent pooled analysis we found is a 2025 systematic review and meta-analysis in European Review of Aging and Physical Activity. It combined 20 studies with 1,093 adults aged 55 and over (69% women), comparing creatine plus exercise training with a placebo plus the same training. Here's what it found:
- Strength: people taking creatine lifted more on a one-repetition max test, a pooled difference of about 2.1kg.
- Body fat: a small drop in body fat percentage, but it didn't hold up once one study was removed, so we wouldn't read much into it.
- Bone density: no significant effect, though the authors note the trials may have been too short to show a change.
- Timing: the extra strength benefit showed up in treatments longer than 12 weeks.
The authors rated the included studies as moderate quality and say the results should be read with caution. They also point out that no serious adverse effects have been noted in studies of up to two years, and they call for more long-term safety research in older adults.
One important point: these were trials of creatine alongside exercise. Creatine isn't a replacement for training. It's something that may add to it.
What do the new studies say about creatine and brain function?
This is a newer area, and the honest summary is promising but early.
- 2024 meta-analysis (Frontiers in Nutrition): 16 randomised trials with 492 participants aged from about 21 to 76. Creatine was linked to a small improvement on memory tests, and the authors rated the certainty of that finding as moderate. Attention and processing speed also improved, but with low certainty. There was no significant effect on overall cognition or executive function.
- 2025 systematic review (Nutrition Reviews): six studies of adults aged 55 and over (1,542 people). Five of the six found a positive link between creatine and thinking, mostly around memory and attention. But only two were supplement trials, the other four estimated creatine from diet, and study quality was mixed. The authors say creatine may be associated with benefits in healthy older adults and that better trials are needed.
- Recent review (Frontiers in Nutrition): a narrative review of creatine, exercise and ageing describes the evidence as low to moderate certainty, with many small trials using different doses and measures.
So where does that leave us? Creatine is being studied for brain function, and the early signals are interesting, especially for memory. It isn't proven, and we're not suggesting it's a treatment for anything. We'd call it one to watch.
| What was measured | What the research found | How firm is it? |
|---|---|---|
| Strength (with exercise), adults 55+ | Higher one-rep max than placebo | Moderate-quality trials |
| Body fat | Small drop, not consistent | Weak |
| Bone density | No significant effect | Trials may be too short |
| Memory | Small positive effect on tests | Moderate certainty |
| Attention and processing speed | Some improvement | Low certainty |
| Overall cognition, executive function | No significant effect | Low certainty |
100% pure creatine monohydrate. 300g, 100 serves. Gluten, dairy and soy free, and vegan friendly.
Who might want to consider creatine?
Creatine isn't just for young gym-goers. Anyone who wants to stay strong as they age may want to consider it, whatever their fitness level.
It makes the most sense alongside movement. Most of the strength research pairs it with resistance training, which can be as simple as bodyweight exercises, bands or weights, whatever suits you. If you're also thinking about your joints, our MSM is the other half of how we think about healthy ageing.
If you're pregnant, breastfeeding, have a kidney or liver condition or take medication, speak to your health professional before starting.
How do you take creatine?
Mix 2 teaspoons (3g) into water, juice, a smoothie or your morning coffee once daily. Studies have used a range of doses, commonly 3 to 5g a day, and you don't need a loading phase. Consistency matters more than timing. Our creatine is 100% pure micronised monohydrate and unflavoured, so you won't notice it in a drink. A 300g tub gives you 100 serves, which works out to about 38 cents a serve.
One thing worth knowing: creatine can nudge the creatinine result on standard blood tests, so let your doctor know you take it before your next one.
Frequently asked questions
Is creatine safe for older adults?
Research in healthy adults at standard doses hasn't shown harm, and the 2025 older-adult meta-analysis reported no serious adverse effects in studies of up to two years. Long-term data in older adults is still limited. If you have a kidney or liver condition, take medication or are unsure, speak to your health professional first.
Do I need to exercise to take creatine?
Most of the strength research pairs creatine with resistance training, so that's where the evidence is strongest. Creatine isn't a substitute for movement.
How long should I take creatine for?
The strength research saw extra benefit in treatments longer than 12 weeks, so give it time and take it daily. Everyone responds differently.
Does creatine help memory?
Some studies have linked it to small improvements on memory tests, but the evidence is early and the quality is mixed. It's an area researchers are watching, not a proven benefit.
Is creatine just for men?
No. 69% of the people in the 2025 older-adult meta-analysis were women, and the research now includes women across different life stages.
Ready to give creatine a go?
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Always read the label and follow the directions for use. If you're pregnant, breastfeeding or have an underlying health condition, speak to your health professional before taking creatine. This article is general information, not medical advice.
Sources: Sharifian et al., creatine and exercise training in older adults, European Review of Aging and Physical Activity, 2025; Creatine supplementation and cognitive function in adults, Frontiers in Nutrition, 2024; Marshall et al., Creatine and cognition in aging, Nutrition Reviews, 2025; Creatine supplementation and exercise in aging, Frontiers in Nutrition.
Cheers,
Peter & Issy
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