Creatine is a supplement that has recently garnered plenty of attention, as it should, with evidence that its benefits extend beyond promoting muscles mass gains.
Creatine & Cognitive Function
In 2019, a systematic review of randomized controlled trials was performed to investigate the effects of oral creatine administration on cognitive function in healthy individuals. Although the effects on long term memory, spatial memory, executive function and attention, was not clear, there was evidence that creatine supplementation may improve short term memory and intelligence/reasoning. The effect was observed in older individuals but not individuals in their 20s.
Creatine kinase isoforms are found in multiple areas of the brain, so the potential benefit of creatine on cognitive function is not surprising. There is also evidence that creatine contributes to neuroprotection by reversing mitochondrial dysfunction in neurodegenerative diseases. https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191/?utm_source=chatgpt.com
Creatine & Inflammation and Immune System
There is strong evidence that the creatine kinase system is required for certain stages of T cell development, which is part of the adaptive immune system.
30 km race (endurance running); creatine loading before a 30-km run attenuated post-race increases in the inflammatory markers - PGE₂ and TNF-α (and blunted CK/LDH changes which would normally occur with muscle breakdown). https://pubmed.ncbi.nlm.nih.gov/15306159/
Half-Ironman triathlon; creatine supplementation before a half-Ironman was associated with lower post-race pro-inflammatory cytokines (IL-1β, IL-6, TNF-α, IFN-α) and PGE₂ vs control.
https://pubmed.ncbi.nlm.nih.gov/17917696/
There are numerous publications revealing the benefits of creatine on muscle mass and muscle performance. But the importance in the aging individual cannot be understated, as creatine supplementation has shown to help preserve or increase lean muscle mass and functional strength when paired with exercise in older individuals.