Creatine and Healthy Aging: Is It Worth Considering?
Creatine isn’t just for athletes anymore. Recent research suggests that creatine supplementation may help older adults maintain muscle strength, particularly when combined with resistance training.
As we age, preserving muscle is essential for mobility, balance and independence. As well as research suggest creatine may support memory, cognition and brain health too. One of the supplements I have added to my regimen for the past 6 months is Creatine Monohydrate to help with healthy aging and strength training.I simply add this to my morning coffee along with a scoop of collagen which dissolves beautifully – an easy addition to your daily routine and a great start to the day.
Creatine monohydrate, traditionally associated with muscle strength and exercise performance, may also have benefits for mental health. Researchers conducted an eight-week clinical trial involving 100 adults with depression. Half received creatine supplements alongside CBT, while the other half received a placebo alongside CBT. Neither the participants nor the researchers knew who was receiving creatine.
Key Findings
- Both groups experienced improvements, but participants taking creatine showed significantly greater reductions in depression symptoms.
- Depression scores were approximately 5 points lower in the creatine group compared with the placebo group at eight weeks, suggesting a potentially meaningful benefit.
- Creatine was generally well tolerated, with no significant differences in reported side effects or treatment discontinuations between the two groups.
- Creatine is relatively inexpensive and widely available, making it a potentially accessible addition to conventional depression treatments.
The findings provided promising early evidence that supplementing with creatine alongside CBT could help reduce depression symptoms without increasing short-term side effects., potentially by supporting brain energy metabolism. It is showing potential as a complementary treatment, not a replacement for established depression therapies.
💡The bottom line:
Creatine may be a helpful addition for some adults, along with strength training, adequate protein and a balanced diet. Before making a decision to add a new supplement into your diet, it is always recommended to discuss with your health care practitioner.
Sources:
- Journal of the International Society of Sports Nutrition (2026)
- Frontiers in Nutrition (2026 ).
- Pubmed (2025)
Marsha Fenwick, C.N.P. R.R.T.
Marsha is not your typical nutritionist. She began her career 20 years ago as a Registered Respiratory Therapist. Later, she earned her certifications as a Registered Nutritional Consultant Practitioner, Certified Nutritional Practitioner, and Registered Orthomolecular Health Practitioner. Marsha is also a Certified Cancer Coach. Her clinical practice specializes in: sustainable healthy weight loss, digestive health, women's hormones, diabetes, heart health, and cancer prevention and recovery. Contact Marsha today for more information and to book a FREE 15 minute nutritional consultation.
