Is Creatine Worth It?
Along with being NSF certified for Sport, Thorne is actively a part of the research in safety and efficacy in creatine, and one of the highest recommended and safest sources of creatine.
Creatine, long championed for boosting strength and muscle performance, is emerging as a versatile, science-backed supplement for overall health and longevity. While its core mechanism—rapid ATP regeneration via the phosphocreatine system—is key to enhanced physical performance, recent research shows creatine’s benefits extend well beyond the gym .
Brain Health & Cognition
Creatine plays a vital role in brain energy metabolism. A University of Kansas pilot study (CABA) administered 20 g/day to Alzheimer’s patients and found an 11 % increase in brain creatine levels along with moderate improvements in memory and executive function . Meta-analyses also indicate significant gains in memory, attention, and processing speed in adults supplementing with creatine . Additional evidence highlights reduced brain inflammation, enhanced mitochondrial health, and improved neuroplasticity—key to resilience under stress .
Mood & Mental Well‑being
Recent trials show creatine supplementation alongside antidepressants or cognitive behavioral therapy yielded superior reductions in depressive symptoms, particularly among women, supporting its potential as a low-cost adjunct treatment for depression .
Healthy Aging & Longevity
Creatine’s cellular energy support helps counteract age-related muscle loss (sarcopenia), with older adults experiencing improved strength and vitality . It’s viewed as one of the most evidence-backed longevity supplements available .
Bone, Heart & Recovery
Supplementation enhances muscle glycogen storage, reduces injury risk, and supports stronger bone density during rehab . It may improve exercise tolerance at high altitude and protect against heat stress—likely through improved hydration and energy metabolism . Early cardiovascular studies hint at benefits for arrhythmia and dyspnea, though more trials are needed .
Safety Overview
Over 600 clinical trials affirm creatine’s safety in healthy individuals, including long-term use, with no more side effects than placebos . Concerns over kidney stress are largely unfounded when used within guidelines .
Recommended Reading & References
Business Insider: “Scientists say a 50‑cent muscle‑building supplement slows aging…”
University of Kansas pilot study on Alzheimer’s: Creatine to Augment Bioenergetics in Alzheimer’s (CABA)
Systematic review/meta-analysis on cognition & creatine
Psychology Today: Brain inflammation & neuroplasticity effects
Psychology Today & Vox: Creatine enhancing depression treatment
ACE Fitness: No safety concerns or long‑term side effects in healthy users
Creatine remains a powerhouse supplement—not only for strength and performance, but also for brain health, mood, recovery, and healthy aging. With robust safety data and growing evidence supporting its broad benefits, it’s one of the most promising supplements to support overall well-being.