What is creatine?
Creatine is a natural compound that muscles and the brain use as a fast backup energy supply, instantly recharging ATP, the molecule cells run on.
Think of creatine as a power bank for your phone. Your main charger (mitochondria) works steadily, but when you suddenly need a lot of power, the power bank keeps you running.
Why it matters for aging
Your liver and kidneys make about half the creatine you need, and the rest comes from meat and fish. It's stored mostly in muscle, with smaller amounts in the brain. Vegetarians tend to have lower stores, which may be why they respond more to supplements.
Creatine monohydrate is one of the most studied supplements in the world, with a long safety record at typical doses of 3 to 5 grams a day.
A common myth
Creatine is only for young bodybuilders and is bad for your kidneys.
Some of the strongest creatine evidence is in adults over 50: combined with strength training, it adds muscle and strength. In healthy people, research hasn't shown kidney harm at normal doses, though it can raise a lab marker called creatinine.
Go deeper
Deep dives
- Creatine for the brain and aging, not just muscles
- The best supplements for longevity, graded by evidence
Related terms
Updated Nov 9, 2026 · All terms