Creatine After 70: Why I Take It Every Day

The short version: Creatine monohydrate isn’t just for young bodybuilders. For people in their 60s and 70s, research shows it helps build and hold on to muscle and strength when paired with resistance training, which fights the age-related muscle loss that leads to falls. Emerging evidence also points to benefits for memory and thinking. It’s cheap, safe and one of the most studied supplements there is.

As a 70-year-old Bitcoin Boomer diving headfirst into the 200 Year Life Project, I’m always on the lookout for simple, evidence-backed tools that can help stack the odds in favor of not just living longer, but thriving with energy, strength, and sharp thinking well into the future. One supplement that’s caught my attention lately—and that I’m now incorporating into my routine—is creatine monohydrate.

You might think of creatine as something for young gym bros chasing bigger muscles, but the research tells a different story, especially for folks like us in our 60s, 70s, and beyond. It’s turning out to be a powerful ally against some of the biggest challenges of aging: muscle loss, declining strength, and even foggy thinking.

What Is Creatine Monohydrate, Anyway?

Creatine is a naturally occurring compound your body makes from amino acids, and you get some from foods like red meat and fish. It helps produce ATP—the energy currency your cells use for quick bursts of power. As we age, our natural creatine levels can drop (especially if we’re not eating tons of steak every day), and that’s where supplementing with creatine monohydrate—the most studied, affordable, and effective form—comes in. It’s cheap, safe, and backed by decades of research.

Fighting Sarcopenia: Keeping Muscle and Strength as We Age

The big one for longevity seekers is sarcopenia—that sneaky age-related loss of muscle mass and strength that makes everyday tasks harder and increases fall risk. Studies show that creatine monohydrate, especially when paired with resistance training (think weights or bodyweight exercises 2-3 times a week), helps older adults:

Build and preserve lean muscle mass
Boost upper- and lower-body strength
Improve functional ability (like getting up from a chair or climbing stairs faster)

One narrative review highlighted that creatine supports whole-body lean mass, muscle size, bone thickness, and even glucose control. Another pointed out gains in fatigue resistance and daily living activities. For someone like me aiming for 200 years, maintaining muscle isn’t optional—it’s essential for independence and vitality. I’ve added resistance work to my routine, and creatine feels like it’s giving those sessions an extra edge.

Brain Benefits: Sharper Mind for the Long Haul

This is where it gets really exciting for the 200 Year Life Project. The brain uses a ton of energy, and creatine helps keep those levels steady. Emerging evidence suggests supplementation can support cognition in older adults, particularly in memory, attention, and processing speed.

Reviews have found positive links between creatine (from diet or supplements) and better cognitive performance, especially in healthy older folks. Some studies show modest improvements in memory and executive function, and it may even help reduce mental fatigue. While more research is needed (especially in folks with bigger cognitive challenges), the potential for brain protection aligns perfectly with my goal of staying mentally sharp for decades to come.

The Research Behind This

I am not asking you to take my word for any of this. Here is where the evidence actually sits:

Meta-analysis on creatine, lean tissue mass and strength in older adults — creatine combined with resistance training increased both, compared with placebo.
Systematic review of 8 randomised trials in aged adults — significant gains in lower limb strength and lean mass, though not in upper body strength.
Systematic review and meta-analysis on creatine and cognition — modest improvements in memory and processing speed, with the largest effects in people whose baseline creatine was low.

Worth being straight about the limits: the strength benefit is consistently tied to also doing resistance training. Creatine on its own, without lifting, is not what these trials tested.

How I’m Using It (and Safety Notes)

I’m keeping it straight forward: While 5 grams is the recommended amount for daily use I take 15 grams of pure creatine monohydrate daily. I mix all 15 grams into one cup of my morning coffee—tasteless and dissolves easily if you get the micronized version. No bloating or issues so far.

The research consistently calls it safe for older adults, even at moderate doses, with benefits stacking when combined with exercise, good protein intake, and hydration. Of course, check with your doctor first, especially if you have kidney concerns, but for most healthy people, it’s one of the most well-tolerated supplements out there.

Why This Fits the 200 Year Life Project

In this radical experiment to reach 200, I’m tracking everything publicly at garyleland.com/my-protocols/. Creatine monohydrate checks so many boxes: affordable (pennies per day), backed by solid science, supports muscle-brain axis health, and helps counter aging’s biggest hits. It’s not a magic pill, but it’s a smart, low-risk addition to the toolkit—alongside sleep, nutrition, movement, and all the other biohacks I’m testing.

There is more on this in my full supplement stack.

If you want the rest of what I do, my full daily regimen is in my protocols, the training side is under fitness, every number I track is in test and stats, and the products I actually use are on my discount codes page.

Live long and prosper,
Gary

A note from Gary: I am not a doctor, and I am definitely not your doctor. I am a 71-year-old man running a 129-year experiment on himself in public. Nothing here is medical advice. Talk to your physician before changing anything.