Creatine supports the brain, muscles, and longevity

Professor Richard Kreider from Texas A&M University has dedicated over 30 years to studying creatine. According to him, this compound acts as an “energy buffer” for every cell in the body. It becomes especially important during times of stress — whether it’s intense exercise or illness.

Interestingly, our bodies naturally produce about one gram of creatine per day. But that’s not enough. To feel and function well, the brain and muscles need two to three times more. Getting that amount from food alone is difficult — it takes about a pound (roughly 450 grams) of red meat or fish to get just one gram. And not everyone is ready to eat that much every day.

This is especially true for vegetarians and vegans, who often have lower-than-average creatine levels. For them, supplements can be a real game-changer.

Yes, creatine does improve physical performance — but that’s only the tip of the iceberg. New data shows it can also support brain health, aid recovery, promote growth in adolescents, and help older adults maintain muscle mass.

As we age, we naturally lose muscle and mental sharpness. Creatine helps slow that decline. It becomes especially valuable at a time when physical activity drops and the body needs extra support.

What about safety? Kreider’s team reviewed 685 clinical studies. The result: creatine has no serious side effects. Even the popular myths — like bloating or cramps — didn’t hold up. In fact, the supplement helps cells retain water, which may actually reduce the risk of dehydration.

Still, myths about creatine continue to circulate online. Experts are tired of debunking them. That’s why the International Society of Sports Nutrition recently published an open letter urging not to restrict access to creatine — because it’s not just for athletes, but for anyone who cares about their health.

“If you’re not taking creatine,” Kreider sums up, “you’re simply missing out on an extra chance at better health and longer life. Sometimes the simplest things are more powerful than medicine.”