Creatine is no longer just for the gym. The cognitive, mood and neuroprotection data now makes it one of the strongest evidence-backed longevity supplements available.
Creatine monohydrate is the most-researched supplement in the world. The latest wave of data is shifting it from "muscle supplement" to "core longevity supplement".
Why it matters for longevity
Creatine fuels the ATP-PCr energy system in muscle and brain. As we age, brain creatine drops, and supplementation appears to support cognition, mood, sleep quality and even some markers of neurodegeneration risk.
What the new evidence shows
- Improved working memory and processing speed, especially under sleep deprivation
- Mood support in studies of depression alongside SSRIs
- Preserved muscle mass and bone density in older adults
- Possible neuroprotection in early Parkinson's and TBI research
Practical dosing
5 g daily of plain creatine monohydrate. Some longevity researchers use 10 g daily for cognitive benefit. No loading phase required. Take with any meal.
Stacking
Creatine pairs perfectly with [resistance training](/protocols), [NAD+ precursors](/supplements), and a high-protein diet. For brain-focused use, combine with omega-3 and quality sleep.
Bottom line
If you take only three supplements, creatine should be one of them. It is cheap, safe, and the evidence base is unmatched.
