Creatine for Healthy Ageing

TL;DR
Creatine supports healthy ageing by helping maintain muscle mass, strength, bone density, and cognitive function. As we age, natural creatine stores decline. Supplementation can help offset age-related losses in muscle, bone, and brain function — supporting independence and quality of life in older adults.

Evidence Rating: ⭐⭐⭐⭐ Strong
(Multiple studies support benefits for muscle maintenance, bone health, and cognitive function in older adults.)

What the Research Shows for Healthy Ageing

As we age, we naturally lose muscle mass (sarcopenia), bone density, and cognitive function. Creatine supplementation has been shown to help maintain or improve these areas in older adults, supporting healthy ageing and independence.

Research shows creatine may support bone mineral density in postmenopausal women and improve cognitive function in older adults — both critical for healthy ageing.

Key Benefits for Healthy Ageing

  • Support for maintaining muscle mass and strength
  • Potential support for bone mineral density
  • Improved cognitive function and memory
  • Better physical resilience and recovery
  • Support for maintaining independence and quality of life

Key Studies

  • Smith-Ryan, A.E. et al. (2021). "Creatine Supplementation in Women's Health: A Lifespan Perspective." Nutrients, 13(3), 877. DOI: 10.3390/nu13030877 — highlights creatine’s role in supporting bone health and muscle in older women.
  • Prokopidis, K., Giannos, P., Triantafyllidis, K. K., Kechagias, K. S., Forbes, S. C., & Candow, D. G. (2023). Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 81(4), 416–427. https://doi.org/10.1093/nutrit/nuac064 (Published online: 19 August 2022) — meta-analysis showing cognitive benefits, particularly relevant for healthy ageing.
  • Multiple studies (2018–2025) confirm creatine’s role in supporting muscle maintenance and physical function in older adults.

This is not medical advice. BioHackNZ provides general information based on published research. Always consult your healthcare provider before starting any supplement regimen. Individual results vary.

Last updated: 02 May 2026 | BioHackNZ Research Team

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