Creatine Isn’t Just for Gym Rats—It’s Brain Fuel, Too.

In 2025, Dr. Richard Kreider of Texas A&M reviewed 685 clinical trials and found creatine to be not only safe, but vital for healthy aging. Beyond muscle gains, creatine powers brain cells, supports cognitive function, protects against stress, and helps older adults retain muscle and memory. Most people don’t get enough—especially vegetarians—since creatine is mainly in meat and fish.

Kreider recommends 2–4 g daily for most adults, or 5–10 g for those active or aging. And forget the myths: no credible study has shown real side effects like bloating or cramping.