Creatine for Brain and Muscle Health — Is It Really Safe?

Creatine has been studied more than any other nutritional supplement — over 500 clinical trials and counting. It's best known in the fitness world, but the most exciting recent research has been about what it can do for older adults — particularly for muscle strength and brain function.

What creatine actually does

Your body makes creatine naturally, and you get some from food (mainly meat and fish). It works as an energy buffer — helping your cells regenerate ATP, which is the fuel your muscles and brain use for quick, intense work.

As we age, our natural creatine stores decline. This matters because your brain uses about 20% of your body's total energy [1]. Lower creatine availability may contribute to both muscle weakness and reduced cognitive performance.

The muscle evidence

When older adults combine creatine with resistance training, the results are consistently better than training alone. A review of studies in older adults found that creatine supplementation significantly increased lean muscle mass, upper and lower body strength, and functional ability [2].

This is particularly relevant for sarcopenia — the age-related loss of muscle mass that increases fall risk. Adding creatine to a strength program may help build and maintain the muscle that keeps you steady on your feet [3].

The brain evidence

This is the newer and genuinely exciting part. A 2026 systematic review found that 5 out of 6 studies reported a positive relationship between creatine and cognitive function in adults over 55 — particularly in memory and attention [4]. A separate review of 16 studies found measurable improvements in memory, attention, and processing speed [5].

The mechanism makes sense: creatine helps maintain energy supply to brain cells, particularly during demanding tasks. If your brain has better access to rapid energy, it performs better — especially under cognitive load.

The safety question

This is what most people worry about, so let's be direct.

The International Society of Sports Nutrition states that creatine supplementation — up to 30g per day for up to 5 years — is safe and well-tolerated in healthy individuals, including older adults [6].

The kidney concern specifically has been thoroughly investigated. A 2025 meta-analysis of 21 studies found that while creatine causes a small increase in blood creatinine levels, this is simply because creatine breaks down into creatinine as part of its normal metabolism. Actual kidney function (measured by GFR) was unaffected [7]. In other words: the blood test number changes, but your kidneys are fine.

That said, if you have existing kidney disease, talk to your doctor first. The safety data applies to people with healthy kidneys.

How much and how to take it

The standard approach for older adults [2]:

In Canada, creatine monohydrate is available as a Natural Health Product — look for the NPN number on the label [8].

References

1. Ostojic SM. Public Health Nutrition. 2025;28(1):e190.

2. Forbes SC, et al. Nutrients. 2021;13(6):1912.

3. Candow DG, et al. Bone. 2022;162:116467.

4. Marshall S, et al. Nutrition Reviews. 2026;84(2):333–344.

5. Xu C, et al. Frontiers in Nutrition. 2024;11:1424972.

6. Kreider RB, et al. Journal of the International Society of Sports Nutrition. 2017;14:18.

7. Naeini EK, et al. BMC Nephrology. 2025;26(1):622.

8. Candow DG, et al. Journal of the International Society of Sports Nutrition. 2025;22(sup1):2534130.

This article is for informational purposes only and does not constitute medical advice. Please consult your healthcare provider before starting any new supplement, particularly if you have kidney disease or are taking medications.