Creatine monohydrate: muscle strength, brain energy and functional longevity
When it comes to long life, the focus is often on molecules that affect ageing at the cellular level. Yet more and more research shows that one of the strongest predictors of healthy ageing is surprisingly practical: muscle strength and functional capacity. People with more muscle mass and muscle strength not only remain independent and vigorous for longer, but also have lower mortality and fewer functional limitations later in life.⁴
Creatine monohydrate plays a unique role precisely at this crossroads.
Creatine is a substance naturally present in the body that is involved in the phosphocreatine–ATP system, an energy system that enables fast and efficient regeneration of ATP. ATP is the universal energy currency of cells, and muscle and nerve cells in particular depend heavily on it. As we grow older, the efficiency of this system declines, contributing to reduced muscle strength, quicker fatigue, and slower recovery processes. In this way, creatine directly touches several Hallmarks of Aging, including mitochondrial dysfunction, loss of proteostasis, and functional decline of tissues.
At the molecular level, creatine acts as an energy buffer. When energy demand is high, for example during muscle contraction or mental effort, phosphocreatine can quickly donate a phosphate group to make ATP again. This role of creatine in cellular energy balance and mitochondrial stability is described in detail in mechanistic reviews explaining how creatine supports the phosphocreatine system in muscle and brain.¹
In addition, it has been shown that creatine supplementation can have an indirect effect on mitochondrial function and oxidative stress. Creatine can help maintain mitochondrial integrity and energy supply, which helps cells better withstand metabolic stress and damage related to reactive oxygen species.²
The health benefits of creatine are exceptionally well supported in human studies. The International Society of Sports Nutrition (ISSN) concludes in its position statement that creatine is one of the most effective and safest supplements for improving and maintaining muscle strength and fat-free mass, including in older adults.³
For long life, this is crucial. Large observational and experimental studies show that muscle strength is linked with lower mortality and better functional outcomes later in life, and that creatine, especially in combination with strength training, leads to greater increases in muscle strength and physical performance than training alone.⁴
Besides muscle function, creatine also appears to be relevant for the brain and mental energy. The brain is one of the most energy-demanding organs, and creatine plays a role in maintaining energy balance in neurons. Systematic reviews and meta-analyses show that creatine supplementation can support mental performance, especially under conditions of mental fatigue, sleep loss, and ageing.⁵
Animal and human studies further support these findings and show that creatine can contribute to maintaining mitochondrial function, reducing oxidative damage, and supporting neuronal resilience, all of which matter for preserving mental function during ageing.²
Taken together, this paints a clear picture. Creatine is not hype and not a “sports supplement” in a narrow sense, but a basic energy supporter for both muscles and brain. By supporting cellular energy balance, creatine helps slow the functional decline that is characteristic of ageing.
Within a long-life strategy, creatine is therefore not an optional add-on, but a strategic pillar for those who want not only to live longer, but above all to remain strong, mobile, and mentally sharp for longer.
Sources:
- Mechanisms of creatine in energy balance, mitochondrial integrity, and oxidative stress: role as a phosphocreatine buffer and energy buffer. Review on creatine and oxidative stress.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8000194/ -
Creatine’s impact on mitochondrial function, energy buffering, and redox balance (incl. review on mitochondrial integrity).
https://pubmed.ncbi.nlm.nih.gov/33800880/ -
International Society of Sports Nutrition (ISSN) position statement: creatine supplementation and muscle function, safety, and performance.
https://pubmed.ncbi.nlm.nih.gov/28615996/ -
Meta-analyses and human studies: creatine + resistance training increases muscle strength, lean mass, and functional capacity in older people.
https://www.mdpi.com/2072-6643/16/21/3665 -
Systematic reviews and meta-analyses on creatine and mental performance, especially in mental fatigue and ageing.
https://pubmed.ncbi.nlm.nih.gov/35984306/
