Creatine Monohydrate

What it is

Creatine is a nitrogenous compound stored in muscle as phosphocreatine, serving as a rapid ATP-regeneration buffer during short, intense efforts. Endogenous synthesis and dietary intake (mainly from meat and fish) average ~1–2 g/day; supplementation typically adds 3–5 g/day.

Why it matters

• Most replicated muscle-performance supplement.
• Augments lean-mass gain from resistance training, particularly in older adults.
• Bone-mineral-density preservation when combined with resistance training.
• Modest cognitive benefits in sleep-deprived adults and vegetarians.
• Excellent safety profile across decades of use.

Practical use

• 3–5 g/day creatine monohydrate, taken any time of day, with water.
• “Loading phase” (20 g/day for 5 days) is optional, not necessary.
• No need to cycle.

Safety

Long-term safety is well established. Common myth: kidney damage in healthy adults is not supported by RCTs. Pre-existing renal disease warrants clinician input.

Why it sits in longevity discussions

Older adults lose muscle mass and strength (sarcopenia), a powerful mortality predictor. Resistance training is the foundation, and creatine amplifies the response. The combination is one of the few safe, inexpensive interventions with strong evidence for healthspan-relevant endpoints.

Related entries

Sarcopenia, Exercise, Protein and mTOR.