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17.01.2025

Creatine makes blood vessels of inactive over 50s healthier

Creatine is not only a superior supplement for athletes, but also a supplement with a surprisingly broad spectrum of positive longevity effects. According to a human pilot study published in Nutrients, creatine also makes the blood vessels of people over 50 healthier and more flexible. Even if these people over 50 are not physically active.

Study
Researchers at Florida State University published a small trial in December 2024 that involved 12 healthy but inactive subjects aged 50-64. The subjects were given a daily dose of creatine on one occasion for 4 weeks - and a placebo on the other occasion for 4 weeks.

The researchers used a classic dosing schedule. For the first 5 days, the subjects were given 4 doses of 5 grams of creatine daily, then 5 daily doses of 1 gram of creatine each. The researchers also used good old creatine monohydrate, supplied by Dymatize Nutrition.

Dymatize did not pay for the study. The US National Institutes of Health funded the research.

Just before and on the last day of each 4-week period, the researchers briefly closed an artery in the arm. After restoring circulation, they measured the extent to which the blood vessels in the forearm dilated. The greater this flow-mediated dilation [FMD] after the circulatory system is pinched off, the healthier and more flexible the blood vessels are.

The greater the FMD, the better the body is able to bring oxygen to the cells after a period of oxygen deficiency.

Results
Supplementation with creatine increased the flow-mediated dilation [FMD] and, shortly after the circulatory system was restored, the oxygen supply.

Creatine supplementation had even more positive cardiovascular effects. The researchers reported that creatine reduced the concentration of glucose and triglycerides in the blood of the subjects. That's what they say here.

The latter effects could be even stronger in combination with strength training, we add on our own initiative.

Conclusion
"Considering the continued impact of cardiovascular disease in the US, identifying accessible, affordable, and feasible strategies to benefit vascular health is crucial", write the researchers.

"Given the broad application of creatine, in addition to the potential vascular benefits seen here, creatine could be a beneficial supplement of choice to help mitigate age-related disease."

"Moreover, no adverse events or side effects following creatine supplementation were observed, nor was there any impact upon hemodynamics or body fluid distribution, thus supporting the safety of creatine in this population."

Source:
Nutrients. 2024 Dec 27;17(1):58.

More:
Creatine keeps strength athlete's arteries supple 07.03.2011

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