The rare supplement that delivers the goods

If you were a teenager in the ’90s or early 2000s like I was, chances are you knew someone chugging chalky creatine powder before gym class.

Back then, creatine was the secret weapon of high school athletes trying to bulk up. And it got a bad rap — unfairly lumped in with steroids, black-market supplements and anything else that came in a plastic tub.

Chances are you hid your stash from your mom. But here’s the twist.

That same supplement you might have taken to bench press more in Grade 12 might also be one of the most promising — and safest — tools for aging better in your 40s, 50s and beyond.

Seriously.

Let’s talk about why creatine — while never leaving the gym scene — is making a comeback in the lab, in longevity research and even in conversations about brain health and aging gracefully.

Creatine is a compound your body makes naturally. It’s stored in your muscles and helps recycle ATP (adenosine triphosphate) — the energy currency your cells use during activity.

You get some creatine from food, mostly red meat and fish, but not much. And research shows your stores are often lower as you age — especially if you don’t eat much animal protein.

When you supplement with creatine monohydrate (the most researched form), you’re basically topping off your tank so your body has more fuel for physical — and even mental — performance.

The basics: Why lifters have used it for decades

Creatine has been a staple in the fitness world for one main reason: it helps you get stronger.

Thousands of studies back this up. Supplementing with creatine improves performance in short bursts of activity — lifting, sprinting, jumping — and supports lean muscle growth over time. It doesn’t work like magic, but it helps you squeeze out an extra rep or two, and that matters.

For older adults, that’s a big deal.

Because one of the fastest ways to age poorly is to lose muscle.

After 40, most people lose one to two per cent of muscle mass per year. That leads to weakness, fatigue, poor balance, slower metabolism and eventually, falls and fractures.

Creatine helps slow that loss, especially when paired with resistance training and a proper diet.

A 2022 meta-analysis looked at older adults supplementing with creatine while lifting weights. The results? Better muscle mass, improved strength and greater functional performance compared to training without it. Something regular gym-goers already knew. No gimmicks. No weird side effects. Just real, measurable benefits.

But here’s where it gets really interesting. Newer research is showing creatine isn’t just for muscle. It may also help your brain.

Studies suggest creatine may support cognitive function, especially under stress, sleep deprivation or during aging-related decline.

It works similarly in the brain as in the body, by helping cells produce energy more efficiently. Your brain, by the way, burns through 20 per cent of your daily energy needs. So, more-efficient fuel? Big win.

Some early research shows creatine might improve working memory, reaction time and even mood — particularly in sleep-deprived or older adults. There are also small but promising studies on creatine’s potential role in supporting recovery after brain injuries and reducing symptoms of depression. It’s premature to say if it might help slow the progression of brain-related disease, such as Alzeimer’s, but research is ongoing.

Is it a magic bullet? No. But it’s one of the few supplements with solid science behind both muscle health and mental sharpness. That’s rare.

Meanwhile, emerging research suggests creatine may also play a role in supporting bone density. One study from McMaster University found that older women who strength-trained while taking creatine had less bone loss over 12 months compared to a placebo group.

How does it work? Likely by promoting muscle strength, which then places more healthy stress on bones — signalling them to stay strong. Think of muscle and bone as best buds. When one gets stronger, the other usually follows.

Is it safe? Yes, assuming you don’t go try to live on 12 scoops a day.

Creatine monohydrate has been studied for decades. It’s one of the most-researched and safest supplements ever made. Side effects are rare and mild, such as occasional bloating or stomach discomfort if you overdo it.

And no, it’s not a steroid. It doesn’t mess with your hormones. And despite old myths, it doesn’t wreck your kidneys if you’re healthy. Or contribute to male pattern baldness, as once claimed.

However, it should be noted creatine supplementation can slightly raise blood creatinine levels in lab tests. But this is often a harmless side effect of increased muscle metabolism — not a sign of kidney damage. In healthy individuals, it’s a false flag. If you’re unsure or have existing kidney concerns, speak with your doctor before supplementing.

Who might benefit most?

● Men and women over 40 trying to maintain strength and muscle

● Vegetarians and vegans, who typically have lower creatine levels from diet alone

● Adults looking to stay sharp cognitively as they age

● Anyone involved in strength training and wanting to get more out of their sessions

The best part? You don’t need much.

A daily dose of five grams of creatine monohydrate is enough for most people. That’s about a rounded teaspoon, mixed into water or added to a smoothie. No need to “load” or cycle it like some gym bros used to suggest. But the early evidence on brain benefits suggests higher doses may be necessary for full benefit.

So, should you take it?

If you’re over 40 and doing any kind of resistance training, creatine is a no-brainer. It supports muscle. It may support your brain. It’s cheap, safe and easy to use.

And in a world full of overpriced powders and overhyped anti-aging gimmicks, creatine is a rare thing: a supplement that actually delivers. Keep it simple and buy the powder, it’s the most bioavailable version. No flashy packaging needed.

Mitch Calvert is a Winnipeg-based fitness coach who’s helped more than 1,500 Manitobans reach their fitness goals (mitchcalvert.com).