Health

Overlooked supplement could slow aging and boost brain and heart health, expert says

Published

6 months ago

October 11, 2025

Overlooked supplement could slow aging and boost brain and heart health, expert says

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Creatine is often associated with hitting the gym and building muscle, but the supplement, typically taken in powder or capsule form, has recently been linked to a variety of other uses and benefits.

Singer Ciara told Business Insider last month that she takes creatine not just for muscle boosting, but to support energy levels throughout the day.

Actor Mark Wahlberg has also hopped onto the trend, creating his own creatine monohydrate product, while health gurus like Stanford neuroscientist Andrew Huberman have touted its various neurological benefits.

CREATINE MAY NOT BUILD MORE MUSCLE AFTER ALL, STUDY SUGGESTS

What is creatine?

Creatine is a natural compound mostly stored in the muscles, with smaller amounts in the brain, liver and kidneys, according to registered dietitian nutritionist Sam McKinney of Life Time Fitness in Minneapolis.

“Our bodies need adenosine triphosphate (ATP for short) for energy and to maximize performance in high-intensity exercise, and creatine steps in by ‘donating’ a phosphate group to help produce additional ATP,” she said in an interview with Fox News Digital.

Creatine could have “broader” functions in cognition and memory, recovery, blood sugar control, energy levels, heart health and neurological health, according to experts. (iStock)

“It is most well-known for its role in increasing power output and force during exercise and, as a result, its impact on muscle growth, healthy body composition and athletic performance.”

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McKinney confirmed that creatine has been garnering more attention recently for “broader” functions of cognition and memory, recovery, blood sugar control, energy levels, heart health and neurological health.

Women typically have 70% to 80% lower creatine stores than men, McKinney said. Creatine supplementation can be beneficial during hormone changes, like menstrual cycles, pregnancy, post-partum and menopause.

Creatine is a natural compound mostly stored in the muscles, with smaller amounts in the brain, liver and kidneys. (iStock)

Brain benefits

Some studies have been done on creatine and cognitive health, according to McKinney, with mixed but “encouraging” results.

In one small study, individuals with depression saw improvement with 3 to 5 grams of daily creatine, but individuals with bipolar disorder saw symptoms worsen.

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Another study found that creatine can help support those with traumatic brain injuries, showing improvements in amnesia, headaches and fatigue.

“There may be some potential benefits to memory and intelligence scores from creatine as well,” McKinney said. “These cognitive health benefits are often more pronounced in those who are at risk for lower phosphocreatine stores, such as vegetarians, vegans and the elderly population.”

“[Creatine is] one of the safest and most effective supplement options on the market for most people,” one expert told Fox News Digital. (iStock)

On Huberman’s website, in the description of a “Huberman Lab” podcast clip, creatine is described as the “‘Michael Jordan’ of supplements.”

In another clip, the neuroscientist says creatine can be used as a “fuel source in the brain,” with some evidence that it can connect with areas involved in mood regulation and motivation.

Heart benefits

There is also evidence that creatine may have some heart health benefits because the heart uses ATP for energy like “any other muscle in the body,” McKinney said.

“Creatine plays a big role in the heart’s contraction and energy,” she said. “So, in turn, creatine could help to support energy supplied to the heart that is needed to deal with stress or periods of an increased workload, such as exercise.”

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Creatine supplementation has also been shown to improve outcomes from heart bypass surgery and the balance of oxygen in the heart, according to McKinney.

Combining creatine with nutrients like vitamin B12 may also help promote better overall energy and heart function.

Anti-aging benefits

Since creatine helps with muscle building, McKinney noted that it also helps to increase lifespan, as muscle decreases with age.

Since creatine helps with muscle building, it also helps to increase lifespan, as muscle decreases with age. (iStock)

“Using creatine can help mitigate these losses and help us to stay strong, mobile and independent,” she said. “When it comes to aging, the positive impacts of creatine are most significant when combined with an effective resistance training routine.”

Some specific benefits of creatine include improved grip strength and lower body endurance, according to McKinney, “both of which are markers of mobility and health in the elderly.”

Bone benefits

McKinney referenced another study that suggests creatine could help keep bones strong when combined with a strength training program.

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“The reason could be associated with the benefits of creatine and power output (making the workouts more effective), or with increases in muscle mass adding more tension to the bone, which supports bone strength,” she said.

Most people see benefits with a daily ongoing dose of 5 grams of creatine, experts say. (iStock)

Dosage and potential risks

Daily creatine doses can range from 2 to 10 grams per day, but McKinney said most people see benefits with a daily ongoing dose of 5 grams. She recommends creatine monohydrate — the most common and well-researched form — as the best option.

“When it comes to aging, the positive impacts of creatine are most significant when combined with an effective resistance training routine.”

“While there are a lot of misconceptions about creatine, in reality, it’s one of the safest and most effective supplement options on the market for most people,” the expert told Fox News Digital. “Creatine also is not a steroid and does not have a negative impact on kidney function in healthy people.”

Those who have preexisting kidney issues should exercise caution when taking it.

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“When used orally at appropriate doses, creatine is likely safe to take for up to five years,” the Mayo Clinic states on its website. “As with any dietary supplement, it’s important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product’s quality.”

Before beginning the supplement, experts recommend seeing a doctor to discuss the appropriate individualized approach.

Angelica Stabile is a lifestyle reporter for Fox News Digital.

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Health

Dementia risk signals could lie in simple blood pressure readings, researchers say

Published

9 hours ago

March 27, 2026

Press Room

Dementia risk signals could lie in simple blood pressure readings, researchers say

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Simple measurements taken during routine blood pressure checks could predict dementia risk years before symptoms appear.

That’s according to new research presented this week at the American College of Cardiology’s Annual Scientific Session in Louisiana.

The findings draw on two studies led by researchers at Georgetown University, which suggest that monitoring how blood vessels age and stiffen over time can provide a window into future cognitive health.

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Data shows rates of dementia and aging-related cognitive decline are expected to increase as populations age, and half of U.S. adults have high blood pressure (hypertension).

Scientists believe that efforts to better address hypertension, a key contributor to heart disease and a risk factor for dementia, could affect both cardiac and brain health.

Data shows rates of dementia and aging-related cognitive decline are expected to increase as populations age. Meanwhile, half of U.S. adults have high blood pressure. (iStock)

“Blood pressure management isn’t just about preventing heart attacks and strokes; it may also be one of the most actionable strategies for preserving cognitive health,” Dr. Newton Nyirenda, the study’s lead author and an epidemiologist at Georgetown University in Washington, said in a press release.

The research focused on two metrics, the pulse pressure-heart rate index and estimated pulse wave velocity. Both were calculated using data collected during standard doctor visits, such as heart rate, age and blood pressure.

“Blood pressure management isn’t just about preventing heart attacks and strokes; it may also be one of the most actionable strategies for preserving cognitive health.”

Researchers examined five years of data patterns for more than 8,500 people in the SPRINT trial, a large study of adults 50 years and older with hypertension. In the follow-up, 323 of the participants developed probable dementia.

HIDDEN BRAIN CONDITION MAY QUADRUPLE DEMENTIA RISK IN OLDER ADULTS, STUDY SUGGESTS

In one study, the team found the pulse pressure-heart rate index was a strong independent predictor of dementia risk in adults over 50. For participants under 65, every one-unit increase was associated with a 76% higher risk of developing dementia.

For participants under 65, an increase in the pulse pressure-heart rate index was associated with a 76% higher risk of developing dementia. (iStock)

The second study found that adults with consistently elevated or rapidly increasing pulse wave velocity were more likely to develop dementia than those with stable velocity, even after accounting for factors like smoking, gender and cardiovascular history.

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“Our findings suggest that vascular aging patterns may provide meaningful insight into future dementia risk,” said Nyirenda. “This reinforces the idea that managing vascular health earlier in life may influence long-term brain health.”

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The team emphasized that clinicians should tailor risk assessments and treatment strategies to the individual.

Further studies are needed to confirm these parameters and determine whether changing vascular aging trajectories reduces dementia risk. (iStock)

“You don’t want to wait until a patient starts manifesting cognitive decline before you act,” said senior study author Sula Mazimba, an associate professor at the University of Virginia.

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Researchers noted the study could not establish causation. Other limitations included the fact that participants already had hypertension and elevated cardiovascular risk, meaning the findings may not apply to people without those conditions.

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Further studies are needed to confirm these findings and to determine whether improving blood vessel health over time could reduce dementia risk.

Khloe Quill is a lifestyle production assistant with Fox News Digital. She and the lifestyle team cover a range of story topics including food and drink, travel, and health.

Health

Everything You Need To Know About Zepbound for Weight Loss, Including Costs

Published

20 hours ago

March 26, 2026

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Everything You Need To Know About Zepbound for Weight Loss, Including Costs

What Is Zepbound? Weight-Loss Benefits, Costs and Dosage

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Health

‘Gas station heroin’ banned in another state amid nationwide crackdowns

Published

21 hours ago

March 26, 2026

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‘Gas station heroin’ banned in another state amid nationwide crackdowns

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A dangerous substance dubbed “gas station heroin” continues to alarm medical professionals, with more states making moves to restrict or ban tianeptine.

Fourteen states have officially classified the tricyclic antidepressant as a Schedule I controlled substance.

Connecticut is the latest state to crack down, officially banning the sale and use of the substance starting on Wednesday.

HEALTH OFFICIALS WARN OF DANGEROUS SUBSTANCE AVAILABLE IN STORES ACROSS THE NATION

Tianeptine, which can produce euphoria in higher doses, can be more potent than morphine and addictive opioids, according to the U.S. Food and Drug Administration.

Some countries have taken steps to restrict how tianeptine is prescribed or dispensed, and have even revised the labels to warn people of its potential addictive qualities.

Tianeptine can be more potent than morphine and addictive opioids. (iStock)

Misuse of tianeptine can cause severe adverse health effects, including respiratory depression, severe sedation and death, according to the Drug Enforcement Administration.

Some companies market the drug as an aid for pain, anxiety and depression, or as a means of improving mental alertness in a pill, powder, salt or liquid form.

The products are typically sold at convenience stores, gas stations, vape shops and online retailers, and go by names like Tianaa, ZaZa, Neptune’s Fix, Pegasus and TD Red.

Connecticut is the 15th state to classify tianeptine as a Schedule I controlled substance. (Markus Scholz/picture alliance via Getty Images)

Connecticut Lt. Gov. Susan Bysiewicz said in a press release that the schedule change is a necessary step to combat addiction.

“With false marketing that led consumers to believe these are safe products, and with candy-like flavor options, these substances posed a clear threat to those battling substance-use disorder and our youngest residents,” she added.

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The Nutmeg State also added Mitragyna speciosa (kratom), 7-hydroxymitragynine, Bromazolam, Flubromazolam, Nitazenes and Phenibut to the schedule classification.

Earlier this month, FDA Commissioner Martin Makary penned a letter sounding the alarm on what he called a “dangerous and growing health trend.”

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“I am very concerned,” Makary wrote. “I want the public to be especially aware of this dangerous product and the serious and continuing risk it poses to America’s youth.”

New York-based Robert Schwaner, M.D., vice chair of system clinical affairs at Stony Brook Emergency Medicine, told Fox News Digital that the FDA has never approved tianeptine as a dietary supplement.

“As with heroin and other opioids, significant mu-opioid receptor stimulation ultimately results in a loss of respiratory drive and subsequent cardiac arrest.” (Dekalb County Sheriff’s Office)

“The euphoria at low doses is primarily due to increased serotonergic activity from its serotonin reuptake effects. With increasing doses, the mu-opioid receptor stimulation may become lethal,” said Schwaner. “As with heroin and other opioids, significant mu-opioid receptor stimulation ultimately results in a loss of respiratory drive and subsequent cardiac arrest.”

Schwaner said he believes the substance requires national regulation due to its addictive qualities.

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“Acting at the same receptor as opioids, tianeptine has the potential for an individual to develop tolerance, subsequent dependence and withdrawal from its use,” he cautioned.

Fox News Digital reached out to the FDA for comment.

Fox News Digital’s Greg Wehner and Melissa Rudy contributed to this report.

Ashley J. DiMella is a lifestyle reporter with Fox News Digital.