Creatine Is Safe for Most People; Cognitive Benefit Seen Mainly Under Stress or in Older Adults

Full analysis

Dr. Gil Carvalho reviews three bodies of evidence on creatine. For muscle growth and athletic performance, the evidence is strong — creatine helps cells recycle ATP (the molecule cells use for energy) faster, allowing more reps and slightly faster muscle gains. For kidney safety, trials running up to about five years show no damage in healthy individuals; the one group where caution is warranted is people who already have chronic kidney disease, simply because that population is understudied. For cognitive benefit, evidence is more limited: benefits appear mainly under stress, sleep deprivation, or in older adults who may have nutritional deficiencies, not in well-rested healthy people. Carvalho says he would not hesitate to suggest someone in their 60s or 70s experiencing memory gaps try creatine to see if it helps.