March 6, 2026, 8:42 am | Read time: 12 minutes

The ‘longevity’ hype occasionally reaches extreme levels. An example is US tech billionaire Bryan Johnson and his ambitious endeavor to stay perpetually young. The streaming service ‘Netflix’ even dedicated the documentary ‘Don’t Die: The Man Who Wants to Be Immortal’ to him. Essentially, ‘longevity’ means living as healthily as possible for as long as possible—and this is where creatine enters the picture. Welcome

Foods That Contain Creatine

Creatine is a substance that is produced by the body itself, namely in the muscles. Additional creatine can be taken in through the diet if certain foods are included in the diet. Unfortunately, only animal products contain the carbon-nitrogen compound:

• Red meat (beef, lamb, game) contains between four and five grams of creatine per kilogram
• Fish (uncooked) also contains between four and five grams of creatine per kilogram
• Chicken and turkey contain around three to four grams per kilogram¹

For those who prefer not to consume meat, dietary supplements like creatine powder are an alternative option.

We would like to emphasize at this point that food supplements are not medicines. This means that they are not tested according to the same strict criteria. They cannot help or even cure illnesses. On the contrary, they can interact with medication when taken. If you are taking medication, have a medical condition, or plan to take a supplement over a longer period of time, you should seek medical advice.

How Creatine Works in the Body

The main benefit of creatine lies in its ability to increase energy production in the muscle cells—this is where 95 percent of creatine goes, with the remaining five percent being used in the brain and heart.² The concentration of creatine phosphate (the active form of creatine) increases accordingly. This energy store provides a quickly available source of energy, for example, during intensive physical activities such as weightlifting or sprinting. In addition, creatine phosphate contributes to the regeneration of adenosine triphosphate (ATP), the main source of energy for muscle contraction.

Effect of Creatine in Muscle Training

As already mentioned, the use of creatine has long been established among strength athletes. The effect on muscle building and muscle strength is considered proven based on a range of scientific evidence.

Muscle Building

Some studies describe that after twelve weeks of creatine intake (three grams of creatine with regular exercise), an increase of almost four to eight kilos of muscle can occur. Depending on the level of training and gender, the increase in muscle mass can be correspondingly higher or lower. The mechanism behind this is that creatine supports protein synthesis and, therefore, muscle building. Another explanation is that creatine stimulates the production of anabolic hormones (insulin, IGF, testosterone), which are necessary for muscle growth.³

More Muscle Strength and Performance During Training

According to research, taking creatine can lead to an increase in performance during training and increase muscle strength. Creatine enrichment in the muscle delays fatigue, especially during short-term and intensive exercise (e.g., high-intensity interval training), so that more repetitions or sprints can be performed. This makes higher training intensities possible, although this does not necessarily apply to pure endurance sports⁴

Better Regeneration

Creatine can also support regeneration. It appears to reduce muscle damage and soreness. These are caused by micro-tears; creatine activates the cells that are necessary to heal the tears. However, creatine intake also appears to be able to prevent cramps and other injuries. One explanation for this is that creatine increases the water content in the muscle cells. This results in faster recovery, especially after more intensive exertion.⁵

Even if the aforementioned mechanisms of action of creatine primarily serve to achieve athletic goals and to develop a certain appearance, they indirectly contribute to longevity. This is because an important factor in remaining agile and fit in old age and minimizing the risk of injury is the preservation of muscles. As we age, we lose muscle mass and strength as part of natural physical processes (sarcopenia). If you build up muscle at a younger age, you will notice the negative effects of muscle loss less quickly. Ideally, muscle loss should be counteracted for as long as possible in life—possibly accompanied by creatine supplementation.

More on the topic

Chief Physician Appeals Germany no longer dies suddenly—we die quietly! This “pill” could prevent it.

Surprising 'Longevity' Effect Psilocybin from mushrooms can extend the lifespan of human cells by more than 50 percent.

Creatine as a “Longevity” Agent

Effect on Aging Muscles and Bones

What research has found about the effect of creatine on aging muscles and bone health was examined in a review in 2019. It summarized the scientific evidence on the effect of creatine on muscle mass, muscle strength, bone structure, fall risk, and inflammation in older people.⁶

Sarcopenia is one of the main causes of physical impairment in old age. As creatine plays a central role in the energy metabolism of muscle cells, it has been investigated whether targeted supplementation can counteract this age-related muscle loss. The effect of creatine on bone health was also examined. As muscles and bones are closely linked, an improvement in muscle strength could also indirectly stimulate bone metabolism. It was also examined whether creatine has an anti-inflammatory effect, as chronic inflammation plays a central role in age-related muscle and bone loss.

State of Research

The review shows that creatine supplementation, especially in combination with strength training, had a positive effect on muscle mass and strength in older people.

• Muscle mass and strength: Meta-analyses showed that creatine led to an increase in lean body mass of around 1.3 kilograms during a strength training program. Maximum strength in upper and lower body exercises also increased significantly more than in the placebo groups.
• Fall prevention: Creatine improved the results in the “sit-to-stand” test, which is considered an indicator of the risk of falling. In the creatine groups, the time in this test improved by 23 percent, compared to 16 percent in the placebo group.
• Bone health: The results on the effect on bone density were inconsistent. While some studies showed reduced bone resorption, overall, there was no consistent effect on bone density.
• Inflammation: Creatine reduced inflammatory markers in some studies after intense endurance training, but not during strength training or in osteoarthritis patients.

The meta-analysis researchers therefore concluded that creatine supplementation, especially in conjunction with strength training, may be an effective means of slowing age-related muscle loss and reducing the risk of falls. For older people, creatine could be a simple and safe supplement to maintain muscle strength, which promotes independence in everyday life. People with limited mobility or an increased risk of falling could benefit in particular.

Reducing the Risk of Age-Related Diseases

The risk of metabolic diseases and neurodegenerative diseases increases with age. Research provides evidence that creatine can also have positive effects here. What studies have found was summarized in a 2014 review.⁷

Background to the studies reviewed in the meta-analysis: The body’s own creatine production decreases with increasing age. This can be particularly problematic in the brain, where creatine plays a role in energy buffering, regulating calcium levels, and combating oxidative stress. Dysfunction of these mechanisms is characteristic of many neurodegenerative diseases.

Therefore, it was investigated:

• Creatine in neurodegenerative diseases: Can creatine slow the progression of Parkinson’s, Huntington’s, Alzheimer’s, or amyotrophic lateral sclerosis (ALS)?
• Creatine and memory: Is there any evidence that creatine can improve cognitive performance in old age?
• Creatine and metabolic diseases: What are the effects of creatine on conditions such as diabetes, heart failure, or high cholesterol?
• Safety and side effects: How well is creatine tolerated, especially by older people?

Results of the 2014 Meta-Analysis

The review provided promising but partly contradictory results on the effect of creatine on age-related diseases.

As far as neurodegenerative diseases are concerned, creatine appears to offer some benefits that may contribute to prevention. For example, animal studies have provided evidence that creatine can slow down the degeneration of dopaminergic neurons. In relation to Huntington’s disease, creatine has been shown to slow the progression of the disease in animal models. Initial clinical studies indicate that creatine can reduce oxidative DNA damage, but the long-term effect has not yet been sufficiently researched. In amyotrophic lateral sclerosis (ALS), the effect of creatine is ambiguous. While animal studies have shown neuroprotective effects, clinical studies have not demonstrated any clear benefit for patients. And what about Alzheimer’s disease? Creatine was shown to protect neurons from beta-amyloid toxicity in cell studies.

Aging memory also appears to benefit from creatine. The analysis of the studies showed that creatine supplementation improved working and long-term memory.

Furthermore, studies provided evidence of the positive effects of creatine on insulin sensitivity and blood lipid levels. The supplement could therefore possibly reduce the risk of diabetes and secondary diseases caused by high cholesterol levels. In heart failure, creatine has been associated with improved muscle performance, but without a direct effect on heart function.

Connection with Cancer

The risk of cancer also increases with age. In terms of longevity, the effect of creatine on the risk of developing cancer is, therefore, also of interest. In January 2025, a study was published that investigated precisely this. With the following findings: The analysis of 26,000 adults from the USA revealed a link between creatine and cancer risk. People with a higher creatine intake had a lower risk of developing cancer. This effect was particularly evident in men, overweight people, and older adults. The creatine dose also played a role. The study showed that the higher the creatine intake, the lower the risk of cancer.⁸

According to these findings, creatine supplementation could therefore also be worthwhile for cancer prevention. However, it must be emphasized that the study was only able to show the joint occurrence of creatine intake and reduced cancer risk, but it does not prove a causal relationship. Further research is needed in this area.

Effect on the Brain

As mentioned at the beginning, creatine not only plays a role in the muscles, but also in the brain, so it stands to reason that researchers wanted to know whether supplementation could do the “gray cells” some additional good, also with regard to longevity. The aforementioned meta-analysis from 2014 was able to identify positive effects on working and long-term memory.

A study from 2019 wanted to find out to what extent creatine intake could influence the cognitive function of healthy adults. The study took the form of an analysis of existing research. A total of 769 studies were considered, and six studies with a total of 281 participants were selected for the final evaluation. The duration of treatment with creatine varied between five days and six weeks, and the daily doses were between five and 20 grams of creatine.⁹

Positive Effects on Short-term Memory and Logical Thinking

According to the meta-analysis, two studies had provided evidence that creatine could improve short-term memory, particularly in vegetarians. It is logical that this effect is stronger in people who do not eat meat, as creatine can be obtained primarily from animal products as part of the diet. Two studies also found a significant improvement in intelligence and logical thinking with creatine supplementation.

As mentioned, the positive effect of creatine on memory was shown in vegetarians and older people; it was shown less so in young people. The effect in seniors could be more significant than “just” a short-term improvement in memory performance. In the long term, according to one research assumption, age-related cognitive decline could also be slowed down.

Effect on Aging Processes

As early as 2008, researchers investigated the possible effects of creatine on aging processes and carried out studies on mice. 162 animals were divided into two groups, one receiving creatine, the other not.¹⁰

The following factors were investigated:

• Healthy lifespan: The period of time during which the mice remained free of disease.
• Neurobehavioral tests: Investigations into cognitive and motor performance.
• Biochemical analyses: measurement of creatine levels in the blood and the concentration of oxidative stress.
• Histological analyses: Examination of the brain for age-related changes, in particular the accumulation of the “ageing pigment” lipofuscin.
• Gene expression analyses: Investigation of whether creatine influences the activity of genes associated with neuronal health and learning.

Creatine Kept Mice Fit and Young

The study actually indicated that creatine could not only improve lifespan, but also quality of life in old age—assuming that the results of mouse experiments can be transferred to humans to a certain extent. The test animals showed the following effects:

• Creatine levels in the blood were significantly higher in the creatine-fed mice than in the control group.
• The healthy lifespan was extended by an average of nine percent in the creatine group, compared to the control group
• Creatine-fed mice performed better in neurobehavioral tests, indicating better cognitive and motor function.
• Less lipofuscin was found in the brains of the creatine-fed mice—an indicator of reduced age-related cell damage.
• Gene expression analyses showed increased activity of genes associated with neuronal health, learning, and memory.

Conclusion

The current study situation indicates that creatine as a dietary supplement could potentially have positive effects on healthy aging (longevity) over and above the classic benefits in sport. Especially in combination with strength training, creatine appears to be able to slow down age-related muscle loss, reduce the risk of falls, and possibly also have a positive effect on neurodegenerative diseases and metabolic disorders. There is also evidence of improved cognitive performance and a reduced risk of cancer, although further research is needed to confirm causal relationships. Overall, creatine appears to be a promising, but not yet fully researched, building block for healthy aging.

The German original of this article was published in February 2025.