Creatine Boosting Brain and Bone Health as You Age
Creatine positively impacts many systems of the body.
This blog is based on the recent podcast from Found My Fitness with Dr Rhonda Patrick and Dr. Candow. Read the full transcript.
Creatine and the Brain
Creatine supports brain energy metabolism, especially during stress, sleep deprivation, jet lag, or cognitive fatigue.
It may improve memory and cognition, particularly in sleep-deprived or aging individuals.
20 grams/day for 1 week is most effective for brain saturation; 10 grams/day may be a long-term sweet spot.
Brain uptake is slow due to the blood-brain barrier, so consistency matters.
💪 Creatine and Muscle Performance
Creatine enhances training volume, strength, power, and muscle recovery.
It increases type II muscle fiber recruitment and improves ATP regeneration.
Shown to be effective even without loading, though loading (20g/day for 7 days) saturates muscle faster.
Works especially well in high-stress physical conditions, like injury recovery or sleep loss.
🦴 Creatine and Bone Health
Emerging evidence suggests creatine supports osteoblast activity and inhibits osteoclasts.
Helps preserve bone mineral density, particularly in postmenopausal women.
Requires higher doses (8–10g/day) and works best when combined with weight-bearing exercise.
👶 Creatine for Children and During Pregnancy
Studies show no adverse effects in children or adolescents.
May improve agility, coordination, muscle mass, and brain development.
For vegan children (who get no creatine from diet), supplementation is especially beneficial.
In pregnancy, early research suggests potential benefits for fetal development, but more studies are needed before widespread recommendation.
🧬 Creatine and Chronic Conditions
Shown to help in TBI (traumatic brain injury) recovery and neurological stress.
Mixed evidence in Alzheimer’s, Parkinson’s, and MS, but interest is growing.
Promising results for depression (used as an adjunct to SSRIs) and potentially for anxiety.
May reduce inflammation, oxidative stress, and support neuronal health.
❤️ Cardiometabolic and Immune Benefits
Creatine may modestly support vascular function, especially in older adults.
Could reduce triglycerides and body fat through increased lean mass and thermogenesis.
May support immune function by fueling T-cells and reducing cytokine load.
Supplementation Best Practices
Creatine monohydrate remains the gold standard — safest, most effective, and affordable.
Daily dose: 3–5g for maintenance, 8–10g for whole-body benefits, 20g for short-term brain or rehab needs.
Avoid unnecessary "fancy" versions unless monohydrate causes consistent GI distress.
No cycling is needed — long-term use is safe.
Drink water, spread out doses if sensitive.
