Creatine: The Most Studied Supplement for Strength, Muscle, and Memory

Bio Precision Aging Evidence Grade: A | Strong Evidence

The product

Thorne Creatine (90 Servings) provides 5 g of micronized creatine monohydrate per scoop and is NSF Certified for Sport. The same creatine is also available in a 180-serving tub, single-serve Travel Packs, and a Pineapple Orange flavor, so the evidence below applies to all four.

What the evidence says

Creatine monohydrate is the most extensively studied sports supplement available. It supports rapid energy production in muscle by replenishing phosphocreatine, which helps regenerate ATP during short, intense efforts. The International Society of Sports Nutrition (ISSN) concludes it is the most effective legal supplement for increasing high-intensity exercise capacity and lean mass during training. Its safety record is strong: the ISSN found no compelling evidence of harm at intakes up to 30 g per day for five years in healthy individuals. Research has also moved beyond the gym, and a 2023 meta-analysis found creatine has been shown to improve memory performance versus placebo, most clearly in adults aged 66 to 76. Creatine works by gradually saturating muscle stores, so consistency matters far more than timing.

Key finding

A 2017 meta-analysis of 22 randomized trials in 721 adults aged 57 to 70 (Chilibeck et al.) found that creatine plus resistance training added about 1.37 kg of lean tissue mass compared with training alone, along with greater chest-press and leg-press strength. For aging adults working to hold on to muscle, that is a meaningful, well-replicated effect.

Dosing (per Thorne's label)

• 1 scoop (5 g creatine monohydrate) once daily, mixed into at least 8 oz of water, juice, or another beverage.

• A loading phase is optional, not required. Daily use at 5 g is effective for most people.

• Expect muscle stores to build over roughly 2 to 4 weeks of consistent use. There is no evidence supporting cycling on and off.

• Many experts prefer the 10 g per day threshold and even push this to 20 g per day on days when you are sleep deprived.

  
  

Clinical applications

• Adults doing resistance training who want to support strength and lean mass.

• Older adults pairing it with strength training to support muscle as they age.

• Vegetarians and vegans, who get little creatine from diet.

• Drug-tested athletes, thanks to NSF Certified for Sport screening.

  
  

When to take it

Any time of day works, as long as it is every day. Thorne suggests 30 to 90 minutes before or after exercise on training days; on rest days, pick a consistent time such as breakfast. It can be taken with or without food, and mixing it into a post-workout shake or a meal is an easy way to build the habit. Drink adequate fluids throughout the day.

Safety notes

• Some people notice mild water retention in muscle during the first weeks. This is expected.

• If you are pregnant or have kidney disease, talk with your health-care practitioner before using it.

• New York law restricts sale of this product to adults 18 and older.

  
  

Where to buy

Shop Thorne Creatine through the Bio Precision Aging dispensary

References

• ISSN position stand: safety and efficacy of creatine supplementation (Kreider et al., 2017)

• Creatine and memory: systematic review and meta-analysis of RCTs (Prokopidis et al., 2023)

• Creatine during resistance training in older adults: meta-analysis of 22 RCTs (Chilibeck et al., 2017)

• Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation
  

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is educational and is not a substitute for individual medical advice.