Creatine Unveiled: Boosting Muscle, Brain, and Vitality for Older Adults and All Ages
Recent Alzheimer’s Association-funded study shows promise in individuals with AD
Bmorewell’s Supplement Series
Could a simple supplement used by elite athletes like Rory McIlroy help Marylanders fight Alzheimer’s and stay strong as they age?
Athletes rely on creatine monohydrate to enhance performance, but this supplement is now showing promise for brain health in Alzheimer’s disease (AD) patients. For active adults, creatine could be the key to stronger muscles and a sharper mind as you age.
A New Hope for Baltimore: The CABA Study
In Baltimore, where Alzheimer’s affects one in six seniors (16.6% of those over 65), the 2024 Creatine to Augment Bioenergetics in Alzheimer’s (CABA) study offers hope. Researchers gave 20 AD patients 20 grams of creatine monohydrate daily for eight weeks—a high dose split into smaller servings. The results, published in Alzheimer’s & Dementia (2025), showed an 11% increase in brain creatine levels, boosting energy metabolism. Participants also scored better on cognitive tests like the NIH Toolbox, suggesting improved memory and thinking.
Lead author Aaron N. Smith, PhD, RD, shared on X, “We observed significant improvements in fluid cognition, working memory, and reading ability after supplementation.” While promising, the study’s small size and lack of a control group call for further research. High doses also require a physician’s guidance due to risks like stomach upset or kidney strain.
Baltimore faces a heavy Alzheimer’s burden, tied with Miami and the Bronx for the nation’s highest rates. Black residents are 2.5 times more likely to develop dementia due to heart disease and diabetes. With 258,000 Maryland caregivers providing unpaid support, creatine’s potential to support brain health is a beacon of hope.
What Is Creatine, and How Does It Work?
Creatine is a natural molecule made from amino acids, with 95% stored in muscles and 5% in the brain. You get 1–2 grams daily from foods like red meat or fish, but supplements like creatine monohydrate significantly boost those levels. In muscles, it fuels quick energy bursts—like lifting weights or standing from a chair. In the brain, it powers cognition.
Creatine faced myths in the 1990s and early 2000s, often linked to steroids or kidney risks. Those fears, driven by media hype, have been debunked. A 2003 analysis by Kreider and colleagues, among over 1,000 studies, confirms creatine’s safety at 3–5 grams daily. Even higher doses, like the 20 grams used by athletes like McIlroy, are safe with medical oversight.
Why Baltimore’s Older Adults Should Consider Creatine
Creatine could be a game changer for Baltimore’s active seniors. Strength training cuts mortality risk by 15–20%, per a 2022 British Journal of Sports Medicine study. Pairing it with creatine amplifies these benefits in a city where Alzheimer’s prevalence is high.
Sarcopenia—age-related muscle loss—raises fall risks and weakens older adults. Research shows creatine, combined with resistance training, boosts muscle mass and strength in those over 50, especially in the upper body. A 2021 Nutrients meta-analysis also found that 5–20 grams daily improves memory and attention, potentially slowing cognitive decline. Other perks include stronger bones (with training), reduced fatigue, and better blood sugar control—a key factor in reducing Alzheimer’s risk tied to diabetes.
For Baltimore, where 258,000 caregivers support AD patients, staying strong and sharp with creatine can ease the burden on families.
Benefits for All Ages
Creatine isn’t just for seniors. Athletes like McIlroy use 20 grams daily to boost strength and power, with up to 70% of athletes relying on it legally, per a 2022 Journal of Strength and Conditioning Research study. For the brain, 5–20 grams daily enhances focus under stress, like sleep deprivation. Vegetarians often see greater cognitive gains due to lower dietary creatine. Early research also suggests creatine may reduce inflammation, depression risk, and brain injury effects, potentially slowing AD progression for all ages.
How to Use Creatine Safely
Start with 3–5 grams daily, mixed with water or juice—no loading phase is needed for steady benefits. For faster results, a 20-gram loading phase (four 5-gram doses or two 10-gram doses) for 5–7 days can work, then drop to 3–5 grams. Older adults should begin with 3 grams to test tolerance, sticking to creatine monohydrate for its proven efficacy and affordability. For athletes, choosing creatine monohydrate that is NSF Certified for Sport—ensuring it’s free of banned substances and safe—is important for everyone to guarantee purity and accurate dosing. Stay hydrated to minimize water retention.
While the CABA study’s 20-gram dose shows promise for brain health, it’s not for everyone. High doses or chronic conditions like kidney disease require a physician’s oversight due to risks like stomach upset. This blog isn’t medical advice—always consult your doctor before starting creatine.
Combine creatine with resistance training, like 15-rep sets at a local gym, to maximize muscle and bone benefits. Cognitive improvements, like those in the CABA study, don’t always require exercise.
Your Path to Vibrant Aging in Baltimore
Creatine is a science-backed ally for active adults, boosting muscles, sharpening minds, and offering hope against Alzheimer’s. Talk to your doctor to start safely, join a fitness class at a local gym, senior center, or rec center, and connect with the Greater Maryland Chapter of the Alzheimer’s Association for support. Share your creatine experiences in the comments and subscribe for more health tips. In a city facing Alzheimer’s head-on, creatine could lighten the load for you and Maryland’s 258,000 caregivers.
Disclaimer: This blog is for educational purposes only and isn’t medical advice. Creatine may not be suitable for everyone, especially those with conditions like kidney disease or on certain medications. Always consult a healthcare professional before starting any supplement or changing your health regimen.