“Creatine is only for bodybuilders”

## The Evidence Beyond Muscle **Cognition**: A 2018 meta-analysis by Avgerinos et al. (*Experimental Gerontology*) found creatine supplementation significantly improved memory and intelligence/reasoning in healthy individuals, with larger effects in older adults and vegetarians (who have lower baseline creatine stores). **Neuroprotection**: Preclinical evidence suggests creatine has neuroprotective effects in models of Parkinson's, Huntington's, and ALS, though human trials have been disappointing at standard doses — possibly due to inadequate CNS penetration. **Bone**: A 2020 meta-analysis found creatine supplementation combined with resistance training enhanced bone mineral density gains, relevant to osteoporosis prevention. **Safety**: With >500 published trials, creatine monohydrate has an excellent safety profile. The concern about kidney damage has been thoroughly refuted in people with healthy kidney function. ## Practical Recommendation 3–5g creatine monohydrate/day is inexpensive, safe, and multi-beneficial. It is particularly valuable for older adults, vegetarians (who consume little dietary creatine), and anyone seeking cognitive performance benefits.