Creatine has been a staple supplement in fitness and sports for over three decades, celebrated for its ability to increase muscle size, boost physical performance, and enhance energy production. But beyond its well-known gym benefits, creatine offers a range of surprising health advantages.
Creatine is a non-essential nutrient produced in the body using three amino acids—arginine, methionine, and glycine—along with enzymes like AGAT, MAT, and GAMT. Around half of our daily creatine needs can be met through diet, primarily from animal products such as meat, fish, and eggs. However, vegans and vegetarians may need supplementation to replenish creatine levels.
While creatine is best known for building muscle and improving athletic performance, it also contributes to broader health and longevity:
Muhdo Health analyzed data from over 12 million creatine monohydrate users aged 30–60. Compared to non-users, creatine users showed significant hypomethylation in two key genes, SLC25A43 and TMLHE, associated with improved cognitive aging.
The findings are compelling: consistent creatine supplementation for a year or more can reduce "memory age" by an average of 6.2 years. Since accelerated memory age correlates with cognitive diseases and memory loss, creatine could be considered an essential nutrient for long-term brain health.
Creatine may be more than just a fitness aid—it’s a potential game-changer for cognitive health and longevity. Whether you’re vegan, an athlete, or just looking to support your brain health, creatine could play a valuable role in your wellness journey.
