Beyond the Gym: How Creatine Supports Cognitive Health, Recovery, and Aging

When most people hear creatine, they think of muscle and gym culture. However, emerging evidence shows creatine plays a broader role in cellular energy, brain function, metabolic resilience, recovery, and healthy aging [1].

Creatine supports ATP regeneration across high-energy tissues, including brain, muscle, immune cells, and mitochondria [2]. Because endogenous synthesis and dietary intake may be insufficient—especially in plant-based diets—supplementation can provide clinically relevant benefits [3].

• Functions as a phosphocreatine–ATP buffer to regenerate ATP [1]
• Supports cellular energy across brain, muscle, immune, and mitochondrial systems [4]
• Evidence suggests cognitive benefits in older adults and high-demand states [5][6]

• Brain energy and cognition [5][6]
• Mood and stress resilience
• Sleep deprivation and mental fatigue
• Healthy aging and muscle preservation [5]
• Metabolic health and glucose handling [7]
• Low dietary creatine intake (vegetarians/vegans) [3]
• Post-exercise recovery [1]
• Women’s health, pregnancy, and lactation [8][9]

• Individuals with brain fog or cognitive fatigue
• High-stress or sleep-deprived professionals
• Clients with metabolic health challenges
• Older adults supporting healthy aging
• Athletes and physically active individuals

• Position creatine as foundational cellular energy support
• Integrate into longevity, metabolic, and cognitive programs
• Bundle with resistance training and protein guidance
• Track outcomes at baseline and 6–8 weeks
• Emphasize strong safety and research profile [10]

• General adults: 3 g/day
• Recreational athletes: 3–5 g/day
• High-volume athletes: 3–5 g/day continuous
• Older adults (65+): Start 2–3 g/day → titrate to 3–5 g/day

1. Wallimann T et al. Amino Acids. 2011.
2. Forbes SC et al. JISSN. 2023.
3. Gutiérrez-Hellín J et al. Nutrients. 2025.
4. Ostojic SM. Nutrients. 2022.
5. Marshall S et al. Nutr Rev. 2026.
6. Candow DG et al. Sports Med. 2023.
7. Antonio J et al. JISSN. 2021.
8. Smith-Ryan AE et al. Nutrients. 2021.
9. Muccini AM et al. Nutrients. 2021.
10. Kreider RB et al. JISSN. 2025.