Literature review indicates creatine may enhance strength and cognitive function in older adults — Evidence Review
Published by researchers at CRC Press
Researched by
— the AI search engine for science
Table of Contents
Creatine supplementation, commonly associated with muscle performance, may also enhance cognitive function—especially in older adults and those with lower baseline creatine—according to a new review from CRC Press. Related studies generally support these findings, highlighting consistent benefits for muscle strength and emerging evidence for memory improvement in aging populations.
- Numerous randomized controlled trials and meta-analyses report that creatine supplementation improves strength and lean mass across age groups and enhances memory performance in older adults, suggesting the new findings are well supported by the broader literature [3,4,6-8].
- Some studies indicate that creatine’s cognitive benefits are most pronounced in individuals with lower baseline creatine—such as vegetarians, vegans, and older adults—and that improvements in short-term memory and reasoning are more consistent than those in other cognitive domains 1 2 3 5.
- While the safety and efficacy of creatine for muscle health are well established, ongoing research continues to explore its therapeutic potential for cognitive function, mental fatigue, and neuroprotection, though optimal dosing strategies for brain effects remain unclear 5 11 12.
Study Overview and Key Findings
Creatine has long been popular among athletes for its ability to enhance muscle performance, but recent research is shifting focus toward its broader physiological and potential therapeutic effects. This new review by Dr. Mehdi Boroujerdi synthesizes current evidence on creatine’s roles in both muscle and brain function, integrating findings from human studies and outlining possible clinical applications beyond sports. The review also addresses common misconceptions, such as the belief that creatine is a steroid, and highlights the need for further research in specific populations.
| Property | Value |
|---|---|
| Study Year | 2026 |
| Organization | CRC Press |
| Authors | Mehdi Boroujerdi |
| Population | Individuals with varying baseline creatine levels |
| Methods | Literature Review |
| Outcome | Effects of creatine on physical and cognitive performance |
| Results | Creatine may improve strength and cognitive function, especially in older adults. |
Literature Review: Related Studies
To understand how this research fits into the broader scientific context, we searched the Consensus database of over 200 million papers. The following search queries were used:
- creatine cognitive function older adults
- creatine muscle strength supplementation effects
- creatine benefits brain health studies
Below is a summary of key topics and findings from related studies:
| Topic | Key Findings |
|---|---|
| How does creatine supplementation affect cognitive function, especially in older adults? | - Creatine supplementation improves memory, cognitive processing, and short-term memory in older adults, with benefits most evident in those aged 66–76 1 2 3 4. - Vegetarians, vegans, and individuals under cognitive stress may experience greater benefit 2 5. |
| What are the effects of creatine on muscle strength and lean mass across different populations? | - Creatine supplementation consistently increases strength and lean tissue mass in both upper and lower limbs, regardless of age, sex, or training protocol 6 7 8. - Effects are substantial in older adults, particularly when combined with resistance training 4 6. |
| Does creatine have therapeutic or protective effects beyond muscle and exercise performance? | - Creatine may improve well-being in muscular dystrophies, depression, and age-related sarcopenia, and aid in brain recovery after injury 5 11 12. - It is generally safe up to 20 g/day, with caution recommended only for those with kidney disease 11. |
| What is known about optimal dosing and safety of creatine supplementation? | - Typical protocols involve a loading phase (20 g/day for 5–7 days) followed by maintenance (3–5 g/day); benefits plateau once muscle creatine stores are saturated 6 7 8 9. - No consistent evidence of harm in healthy individuals at recommended doses 11. |
How does creatine supplementation affect cognitive function, especially in older adults?
The new review aligns with a growing body of evidence that creatine supplementation can support cognitive function, particularly in aging populations and those with lower baseline creatine levels. Recent meta-analyses and randomized trials consistently report improvements in memory and cognitive processing, with the strongest effects observed in individuals over age 65. Cognitive benefits are also noted under conditions of stress or creatine deficiency.
- Older adults (66–76 years) show significant gains in memory performance with creatine supplementation, while younger populations see minimal effects 3 4.
- Vegetarians and those under cognitive stress (e.g., sleep deprivation) may experience greater benefits from supplementation 2 5.
- Improvements are most consistent in short-term memory and reasoning, while effects on other domains such as attention or word fluency are variable 1 2.
- Direct increases in brain creatine are linked to improved neuropsychological performance 4 5.
What are the effects of creatine on muscle strength and lean mass across different populations?
Evidence robustly supports creatine’s efficacy in increasing muscle strength and lean mass across a wide range of populations. Meta-analyses show that benefits occur regardless of age, sex, or training status, with particularly strong effects in older adults, especially when used alongside resistance training. These findings corroborate the new study’s emphasis on creatine’s muscle-related advantages.
- Both upper and lower limb strength are improved by creatine supplementation in exercises lasting less than 3 minutes 7 8.
- In older adults, creatine plus resistance training leads to greater increases in muscle mass and strength than training alone 4 6.
- Gains in lean tissue and strength are consistent across diverse training protocols and dosages 6 7 8 9.
- Creatine’s benefits extend to clinical populations with muscle weakness or atrophy 11.
Does creatine have therapeutic or protective effects beyond muscle and exercise performance?
Emerging research suggests that creatine may offer therapeutic benefits in neurological and muscular disorders, as well as in conditions associated with energy deficits in the brain. The review’s discussion of possible roles in depression, menopause, and neurodegenerative diseases is supported by recent literature, though more targeted clinical trials are needed.
- Creatine supplementation may improve symptoms in muscular dystrophies, treatment-resistant depression (especially in women), and age-related muscle and bone loss 11.
- Potential benefits are indicated for brain health under chronic or acute stress, such as traumatic brain injury or neurodegenerative conditions 5 12.
- Increases in brain creatine may contribute to neuroprotection and recovery 12.
- Safety is well established for healthy adults, with adverse effects rare at recommended doses 11.
What is known about optimal dosing and safety of creatine supplementation?
Research agrees that while creatine supplementation protocols often include an initial loading phase, long-term maintenance at lower doses achieves similar muscle saturation. The safety profile is favorable, with little evidence of harm in healthy adults, aligning with the new study’s conclusions.
- A typical strategy is 20 g/day for 5–7 days (loading), followed by 3–5 g/day (maintenance); muscle stores have an upper saturation limit 6 7 8 9.
- Higher doses do not confer additional benefits once stores are saturated 9.
- Concerns about kidney health are not supported by evidence in healthy populations, though caution is advised for those with pre-existing kidney issues 11.
- Individual response to supplementation varies based on baseline creatine levels, muscle mass, sex, and diet 4 11.
Future Research Questions
While the evidence for creatine’s benefits in muscle and cognitive health is substantial, several questions remain. Research is needed to clarify dosing for brain effects, understand mechanisms in cognitive domains, and explore therapeutic potential in clinical populations.
| Research Question | Relevance |
|---|---|
| What is the optimal dosing strategy for increasing brain creatine and cognitive function in older adults? | Determining dosing protocols tailored for brain effects is crucial, as current strategies are based on muscle outcomes and may not maximize cognitive benefits 3 5 12. |
| Does creatine supplementation reduce risk or progression of neurodegenerative diseases such as Parkinson's or Alzheimer's disease? | The review and related research suggest potential benefit for neuroprotection, but controlled trials are needed to confirm preventative or therapeutic effects 5 11 12. |
| How do individual factors (age, sex, diet, baseline creatine) influence the cognitive and muscle responses to creatine supplementation? | Variability in response is evident, especially among older adults, vegetarians, and women; personalized approaches could optimize outcomes 2 3 4 11. |
| Can creatine supplementation improve outcomes in clinical populations with depression, sarcopenia, or muscular dystrophies? | Early evidence is promising, but large, well-controlled studies are needed to confirm and extend these findings in clinical settings 4 5 11. |
| What are the long-term safety and efficacy profiles of creatine supplementation in diverse populations? | Most studies are short- to medium-term; long-term safety and effects in children, elderly, and those with chronic health conditions require continued monitoring 11. |