Creatine has been one of the most researched supplements in history and for good reason. Despite lingering skepticism, science consistently shows that creatine monohydrate is both safe and effective for a wide range of benefits.

Traditionally, athletes have used creatine to train harder, recover faster, and make greater progress over time. But the benefits extend far beyond sports performance. Today, research shows that creatine can support people of all ages, from competitive athletes to active older adults, making it a powerful tool for overall health and wellness.

One surprising area of benefit is brain health. Creatine has been shown to enhance brain bioenergetics, the way your brain uses energy to function, which can reduce mental fatigue and boost cognitive performance. This is especially valuable for older adults and during periods of sleep deprivation. In fact, studies have found improvements in memory performance in adults ages 66 to 77 with creatine supplementation.

Creatine’s potential doesn’t stop there. Evidence suggests it may help manage or lower the risk of conditions such as sarcopenia, age-related muscle loss, osteoporosis, and certain metabolic and neurological disorders. It has also been linked to improved glycemic control and cardiovascular health.

Best of all, creatine monohydrate is affordable and easy to take. It’s most often sold in powder form to mix with water or your favorite drink, though gummies and other options are also available. Dosage varies depending on your goals, but for many, it’s as simple as one scoop a day. Before starting any new supplement, consult with your health care provider.

Whether you’re looking to improve muscle strength, support healthy aging, or give your brain a boost, creatine monohydrate delivers impressive benefits, making it one of the most effective and cost-efficient supplements out there.