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Introduction
Most people know creatine as a supplement that supports strength, endurance, and recovery. But creatine is also a naturally occurring nutrient found in foods like meat and fish—and emerging research shows it may play a much bigger role in supporting long-term health and longevity.
This study explored the relationship between how much creatine people eat each day and their risk of death from any cause over nearly 20 years.
Key Takeaway:
Adults who consumed at least 1 gram of creatine per day from their diet had a significantly lower risk of all-cause mortality compared to those with lower intake
Why It Matters
Creatine isn’t just for athletes. It fuels energy production in the brain, heart, muscles, and other energy-hungry organs. Lower creatine levels have been linked to fatigue, cognitive decline, and metabolic issues. Ensuring adequate intake may support healthier aging and better long-term outcomes.
Key Findings
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Large, long-term study: 4,041 U.S. adults were tracked for nearly 20 years.
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1 gram per day is the threshold: Participants who consumed ≥1 g/day of creatine from food had a 15% lower risk of death from any cause compared to those who consumed less.
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Mortality rates:
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Below 1 g/day — 10.84 deaths per 1,000 person-years
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At or above 1 g/day — 9.25 deaths per 1,000 person-years
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Stronger association when factoring in diet: The protective effect of creatine intake remained significant after adjusting for other dietary factors.
Methodology
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Participants: 4,041 U.S. adults aged 18+ from NHANES 1999–2000.
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Dietary Measurement: Creatine intake was estimated using 24-hour dietary recall (food sources only).
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Follow-Up: Mortality outcomes were tracked for up to 20 years through the National Death Index.
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Analysis: Compared individuals consuming <1 g vs. ≥1 g of creatine daily.
Conclusion
This study is one of the first to show a potential link between higher creatine intake and reduced mortality risk at a population level. Meeting the daily recommended creatine intake (around 1 gram per day) through diet may support better long-term health and longevity.
While more research is needed to understand exactly how creatine influences these outcomes, this adds to a growing body of evidence highlighting creatine’s benefits beyond performance.
In More Detail
Creatine supports cellular energy metabolism by helping the body rapidly produce ATP, the energy currency of our cells. Organs like the heart and brain rely heavily on this energy system. Low creatine availability has been linked to neurological and metabolic conditions, as well as frailty and sarcopenia in older adults.
This study reinforces the idea that creatine should be considered a conditionally essential nutrient, meaning many people may benefit from ensuring they get enough through diet or supplementation.
The recommended intake of around 1 gram per day can typically be achieved through a balanced diet containing meat, fish, or other creatine-rich foods—or through low-dose creatine supplementation when needed.