Creatine supplementation ameliorates age-related cardiovascular decline, restoring blood vessel flexibility and efficiency in older adults. Digest
The primary contributor to cardiovascular disease risk is simply age. Our blood vessels become thicker and less flexible as we get older, rendering them less efficient. However, a recent study found that creatine supplementation restores aspects of cardiovascular function, including blood vessel flexibility and efficiency, in older adults.
Researchers conducted a small pilot study involving 12 sedentary but healthy older adults. Half of the participants consumed 20 grams of creatine monohydrate daily for five days, followed by 5 grams daily for 23 days. The other half consumed a placebo for 28 days. The researchers measured aspects of the participants' cardiovascular health, including flow-mediated dilation (how flexible a blood vessel is), microvascular perfusion rates (how quickly and efficiently tiny blood vessels fill), blood glucose levels, and triglycerides.
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They found that participants who consumed creatine experienced small but meaningful improvements in their cardiovascular markers, including increased flow-mediated dilation, improved microvascular perfusion rates, and decreased blood glucose and triglycerides. Those who consumed the placebo did not experience these beneficial effects, suggesting that creatine restored their cardiovascular function.
Creatine is a nitrogen-containing compound that plays an essential role in the recycling of ATP. It is widely used as a dietary supplement to build and maintain muscle mass. Although creatine is available in many forms, most of the research on the compound has focused on creatine monohydrate. Learn more about creatine in this clip featuring Dr. Stuart Phillips.