Does creatine contribute to your heart health?

If you've been hesitant about using creatine, thinking it's only for gym-goers, this new study might shift your perspective. Creatine, long praised for supporting workouts and brain health, may also benefit your heart — particularly as you age.

Here’s what the study revealed:

• Improved blood vessel function: Researchers studied sedentary older adults on a 4-week creatine protocol. Participants started with 20 grams daily (split into four doses of 5 grams) for 5 days, followed by 5 grams daily for 23 days.

• Results: Both macrovascular (large blood vessels) and microvascular (small blood vessels) endothelial functions improved significantly. These improvements are linked to a reduced risk of cardiovascular disease.

• Additional benefits: Participants experienced better blood glucose control and lower triglyceride levels.

As endothelial function naturally declines with age, these findings suggest creatine could help combat this process, reducing heart disease risk factors.

While this was a small pilot study that didn’t directly measure cardiovascular disease, it adds to the growing research on creatine’s potential health benefits.

What You Should Know About Creatine

• Safety: Creatine is naturally produced in your body and is safe for your kidneys, heart, and brain.

• Supplementation: Although creatine is found in foods like red meat, getting enough through diet alone is impractical for most people. The gold standard for supplementation is creatine monohydrate.

• Quality matters: To ensure you’re getting an effective product, choose third-party certified supplements.

While more research is needed, creatine could be an accessible way to support your cardiovascular health alongside its well-known benefits for physical performance and cognition.