Creatine is one of the most studied dietary supplements in history. While it was once associated primarily with strength athletes, research over the last five years has expanded its relevance far beyond the gym.
Recent studies now examine creatine’s role in general adult health, aging, brain function, and higher-dose daily use, including clinical populations. Below is a curated, evidence-based summary of the most relevant creatine research published in the past five years, with direct links to each study.
This page is intended as a reference you can return to or share when evaluating the science behind creatine supplementation.
Study 1: Creatine Use Across All Adult Populations
Kreider RB, Stout JR et al. (2021)
Journal: Nutrients
Study Type: Comprehensive scientific review
Population: Healthy adults, older adults, and clinical populations
Key Findings
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Creatine supplementation is safe and well-tolerated across adult populations.
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Benefits extend beyond exercise performance to:
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Muscle preservation
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Bone health
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Brain energy metabolism
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Cellular resilience during metabolic stress
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The authors conclude creatine supports general health and functional capacity throughout the lifespan, not just athletic performance.
Typical Dosage in Reviewed Studies
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Loading: ~20 g/day for 5–7 days (optional)
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Maintenance: 3–5 g/day
Study Link
https://www.mdpi.com/2072-6643/17/1/95
Study 2: Creatine and Aging Populations
Candow DG et al. (2019)
Journal: Nutrients
Study Type: Narrative review
Population: Older adults (generally 60+)
Key Findings
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Creatine supplementation helps counteract age-related declines in:
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Muscle mass
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Muscle strength
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Functional performance
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When combined with resistance training, creatine:
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Enhances muscle preservation
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Reduces fall risk
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May support bone mineral density
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No adverse safety concerns were identified in older adults.
Typical Dosage
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~5 g/day or ~0.1 g/kg/day
Study Link
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6518405/
Study 3: Higher-Dose Creatine (10 g/day and Above)
Smith AE et al. (2025)
Journal: Alzheimer’s & Dementia: Translational Research & Clinical Interventions
Study Type: Pilot clinical trial
Population: Older adults with Alzheimer’s disease
Dosage
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20 g/day (split into two 10 g doses) for 8 weeks
Key Findings
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High-dose creatine was well tolerated, with strong adherence.
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Brain creatine levels increased by approximately 11 percent, measured via magnetic resonance spectroscopy.
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Participants showed significant improvements in cognitive test performance, including memory and executive function measures.
Relevance
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Demonstrates that daily doses of 10 g or more can be used safely in monitored settings.
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Supports creatine’s role in brain energy metabolism, especially in populations under neurological stress.
https://pmc.ncbi.nlm.nih.gov/articles/PMC12089086/
Study 4: Creatine and Cognitive Function in Adults
Xu J et al. (2024)
Journal: Frontiers in Nutrition
Study Type: Systematic review and meta-analysis
Population: Adults aged ~20–76, including healthy and cognitively impaired individuals
Key Findings
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Creatine supplementation produced statistically significant improvements in memory.
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Also showed benefits for:
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Attention
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Information processing speed
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Effects were more pronounced in:
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Individuals under metabolic or cognitive stress
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Certain subgroups such as women
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Dosage Range
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5 g/day up to 20 g/day across included trials
Study Link
https://www.frontiersin.org/articles/10.3389/fnut.2024.1225561/full
Study 5: Creatine Beyond Sports Performance
Gutiérrez-Hellín J et al. (2025)
Journal: Nutrients
Study Type: Narrative review
Population: Women, vegetarians, older adults, and clinical populations
Key Findings
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Creatine may offer unique benefits for:
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Women (who often have lower baseline creatine stores)
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Vegetarians and vegans (low dietary creatine intake)
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Evidence supports roles in:
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Cognitive performance
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Fatigue resistance
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Muscle preservation
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Neuroprotective support in clinical conditions
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Reinforces creatine as a broad-spectrum health supplement, not limited to athletes.
Study Link
https://www.mdpi.com/2072-6643/17/1/95
Summary: What the Evidence Supports
Based on research published from 2019–2024:
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Creatine is safe for long-term use in adults.
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Benefits extend beyond muscle and strength into:
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Cognitive function
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Aging and muscle preservation
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Brain energy metabolism
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Daily intakes above 10 g have been used safely in clinical research.
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Creatine is relevant for non-athletes, older adults, women, and individuals under cognitive or metabolic stress.
Creatine is no longer just a performance supplement. The modern evidence base supports its role as a foundational, evidence-backed compound for adult health.