Creatine Monohydrate
ATP recycling for muscle, brain, and cellular energy
What It Is
Creatine is one of the most studied supplements in history. Beyond athletic performance, it supports muscle preservation in aging, cognitive function, and directly participates in cellular ATP recycling — making it relevant to the mitochondrial energy thesis of aging.
How It Works
Creatine donates a phosphate group to ADP, rapidly regenerating ATP without requiring mitochondrial oxidative phosphorylation. This is especially important in high-energy-demand tissues like muscle and brain. It also has antioxidant properties.
The Science
Effects of creatine supplementation on cognitive function in older adults: a meta-analysis
Experimental Gerontology (2018) · PubMed
Meta-analysis showing creatine improves short-term memory and reasoning in older adults.
Creatine supplementation and aging musculoskeletal health
Journal of Clinical Medicine (2021) · PubMed
Review of evidence supporting creatine for preserving muscle mass and function in aging populations.
Dosage
3–5g/day of creatine monohydrate. No loading phase necessary. Consistent daily intake is more important than timing.
Safety
Extremely safe. Decades of research with no serious adverse effects. Does not cause kidney damage in healthy individuals (a persistent myth). May cause minor water retention initially.
Skeptic's Corner
Creatine is genuinely one of the best-evidenced supplements available. The main caveat for longevity is that most studies focus on athletic performance rather than aging-specific outcomes. Cognitive benefits are most pronounced in vegetarians and the elderly.
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