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Longevity Atlas
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Creatine monohydrate

The best-evidenced supplement for strength and muscle mass, including older adults who lift; promising for cognition.

5/5Estimated monthly cost: ≈ 4 €
Dose

3–5 g daily, no loading needed; same for women.

Timing

Any time, with fluid; consistency matters, timing doesn't.

⚠ Cautions

Safe with healthy kidneys; the rise in creatinine is not kidney damage, but tell your lab. 1–2 kg water weight in the first weeks.

What it is

A natural energy buffer in muscle and brain (phosphocreatine). Meat supplies 1–2 g/day; saturating stores takes more.

What the evidence shows

Hundreds of RCTs: paired with resistance training, +1–2 kg lean mass and 5–10% more strength, also over 60. Improved memory under sleep deprivation and in vegetarians; a 2024 meta-analysis found a moderate cognitive benefit.

Goals

Muscle, strengthBrain, memoryEnergy, fatigueHealthy years

Sources

  1. Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. JISSN (2017) ↗
  2. Candow DG et al. Creatine and resistance training in older adults – meta-analysis. Open Access J Sports Med (2014) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.