3 Long-Term Benefits Of Taking Creatine Supplements Daily*

Rarely are supplements quick fixes for a problem (no matter how much we want them to do). Many require you to take an adequate dose daily to reach a desired benefit. And even once you start seeing results, continued supplementation is likely needed to maintain that. This holds true for creatine powders. 

Ok, so this benefit likely isn’t surprising, but gaining muscle mass (and tone) isn’t something that’s just aesthetic, it’s absolutely vital to maintaining optimal health with age. 

Muscle mass decreases about 3-8% each decade after 301. And reduced muscle mass increases the risk of falls and reduces balance—which affects your physical activity and your ability to do daily tasks around the house. 

There’s emerging evidence that creatine also supports bone health when used alongside a strength training regimen.* 

Bones are always turning over—meaning old bone tissue is being removed while cells called osteoblasts create new tissue. However, new bone formation declines with age. This can alter the integrity, strength, and geometry of the bone. 

New research indicates that creatine supplements may be especially helpful for postmenopausal women (as the decrease of estrogen makes bones more vulnerable).* 

Creatine also has some pretty profound effects on brain health, particularly on memory. 

Researchers of a 2023 systematic review and meta-analysis of randomized controlled trials (specifically on the impact on creatine and memory for healthy adults) concluded that it enhanced measures of memory performance3.* And those between the ages of 66 and 76 experienced the most benefits. 

The goal of creatine supplementation is to saturate your body’s creatine stores. Yes, your body makes some creatine on its own or you ingest it through animal products, but even so, the average meat eater will walk around with only 60-80% of their creatine stores filled5. And that’s not enough. 

Not to mention, aging is associated with lower levels of creatine. Considering that you tap into your muscle creatine stores during exercise or stores in your brain during complex mental tasks, your creatine levels are constantly fluctuating.

Taking 5 grams of creatine monohydrate—the most researched form of creatine—daily is the minimum amount needed to support muscle health. This will saturate your creatine stores within a month.*

However, you’ll need a slightly higher dose to best support bone and brain health. To get those benefits bump your intake up to 8 to 10 grams daily6. 

mindbodygreen’s creatine+ is a great daily choice to support your long-term health.* Not only does each serving offer 5 grams of creatine monohydrate, but it also provides 2 grams of the amino acid taurine.

Taurine comes with its own set of longevity-supporting benefits, like supporting heart health and blood pressure.* 

Taking a creatine supplement daily brings long-term physical and mental benefits.*