Creatine
Cheap energy-buffering supplement studied for brain function, vascular health and lowering homocysteine.
Summary
Debbie describes creatine as an inexpensive supplement that helps regenerate ATP in high-energy tissues like muscle and brain. She cites human trials showing improved cognition in a small Alzheimer's pilot, better cognitive performance after sleep deprivation, improved vascular markers in older adults, and lower homocysteine because creatine synthesis uses about 40% of methyl groups. Benefits for cognition seem most noticeable in people with mild memory issues rather than healthy brains.
Alternates creatine with low-dose methylfolate (creatine synthesis uses ~40% of methyl groups); dissolves 14 g in coffee after a sleepless night.From My Current Supplement Stack for Longevity
The evidence
-
Human trial
In a double-blind, randomized crossover trial of healthy adults aged 20-40 kept awake 21 hours, a single 0.2 g/kg dose of creatine improved cognitive performance versus placebo (up to 12%).
-
Human trial
In a randomized controlled trial in older adults, 20 g/day creatine for 7 days improved arterial stiffness and atherosclerosis markers.
Read the study Discussed in Longevity for the 99% -
Human trial
In an RCT of healthy adults doing resistance training, 8 weeks of creatine reduced homocysteine levels.
Read the study Discussed in Longevity for the 99% -
Human trial
In a small pilot clinical trial of 20 Alzheimer's patients (65% APOE4 carriers), 20 g/day creatine raised brain creatine by 4 weeks and improved multiple cognitive tests at 8 weeks.
-
Human trial
In a clinical trial of home-based resistance training, a supplement of whey, creatine, vitamin D and fish oil led to gains mainly in muscle mass, versus fat plus muscle in the placebo group.
Read the study Discussed in Preventing Muscle Loss in Aging -
Animal
In animal models of ALS, creatine may help with motor neuron loss by enhancing ATP production and possibly limiting glutamate excitotoxicity.
Doses used in studies
Amounts reported in the research, not dosing recommendations.
| Dose | Context |
|---|---|
| 20 g/day for 8 weeks | Pilot trial in 20 Alzheimer's patients |
| 20 g/day for 7 days | RCT in older adults (vascular markers) |
| 25 g/day for 5 days, then 5 g/day | 8-week RCT in resistance-training adults (homocysteine) |
| 20 g/day for 5-7 days, then 5 g/day | Typical protocol in most creatine studies, per her summary |
| Single dose of 0.2 g/kg (about 14 g for 70 kg); earlier study used 0.35 g/kg | Sleep-deprivation trials in healthy adults aged 20-40 |
Cautions
- Generally safe in studies, but talk with your doctor first if you have chronic kidney disease.
- Main side effect is feeling puffy or bloated from water retention; she suggests checking sodium and potassium intake.
- In the Alzheimer's pilot, the most common complaint was muscle pain, which resolved in the first weeks.
- "Creatine isn't right for everyone"; consider it only if you have no medical reason not to take it.