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Creatine: The MVP of ATP

By Shannon Kasun, Neuroscience Specialist


Creatine has earned its reputation as one of the most effective and reliable supplements for enhancing physical performance. Long used by athletes and fitness enthusiasts, creatine supports high-intensity activity by replenishing the phosphocreatine system—a key energy buffer that helps regenerate adenosine triphosphate (ATP), the body’s primary fuel source.


During intense exercise, muscles rapidly consume ATP. Creatine enhances the body’s ability to quickly restore ATP levels, enabling individuals to perform more repetitions and/or train at higher intensities. Over time, this can translate into meaningful gains in muscle mass, strength, and overall performance. A 2024 meta-analysis found that creatine supplementation, when combined with resistance training, consistently improved upper- and lower-body strength in adults over the age of 50—with the most significant improvements observed in men (Wang et al., 2024).


While creatine’s benefits for physical performance are well established, a growing body of research now points to its potential to support cognitive function, particularly in older adults.


Like muscles, the brain relies heavily on ATP to power its most demanding tasks—especially in regions like the hippocampus and prefrontal cortex, which are critical for memory and executive function. As we age, mitochondrial efficiency naturally declines, leading to reduced ATP production and greater susceptibility to cognitive dysfunction.


Creatine supplementation may help address this energy shortfall. Similar to how it works in muscles, creatine boosts phosphocreatine levels in the brain, helping your brain cells quickly regenerate ATP and the energy they need to stay focused and sharp. A 2022 meta-analysis found that creatine supplementation significantly improved memory performance, particularly in adults aged 66 to 76  (Prokopidis et al., 2022). These findings suggest that creatine could be a valuable tool for preserving cognitive performance during aging.


Creatine may also offer neuroprotective benefits. It helps stabilize mitochondrial membranes and reduce the production of reactive oxygen species (ROS)—unstable molecules that can damage cells and are linked to age-related neurodegeneration. By supporting mitochondrial integrity and reducing oxidative stress, creatine may contribute to long-term neuronal health and brain function.


Taken together, the evidence positions creatine as a unique supplement with dual-action benefits—supporting both muscle and cognitive health. For aging adults, this combination is especially compelling. Maintaining muscle function and cognitive health is absolutely essential for living better, longer. By supporting both muscular and cognitive energy demands, creatine may be an effective and versatile player in your healthy aging strategy—making it a true multitasking MVP for longevity.


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