Can Creatine Help With Ageing
Can Creatine Help with Ageing?
Most people know creatine as a supplement used by people to support performance in the gym. What you may not realise is that this naturally occurring compound is found in every cell of your body, including your skin. Scientists are now asking whether creatine could play a role in slowing the signs of ageing. At The Doctors Laser Clinic, we keep a close eye on new research into skin health and anti-ageing so you can stay informed.
In this article, we’ll explore what creatine is, how it works in the body, and what the evidence tells us about its potential benefits for skin and ageing.
What is Creatine?
Creatine is a compound made from three amino acids – arginine, glycine and methionine. Your body produces it naturally in the liver, kidneys and pancreas, and you also get some from foods such as red meat and fish.
It plays a vital role in energy production. Inside your cells, creatine is converted into phosphocreatine, which helps regenerate adenosine triphosphate (ATP) – the body’s main energy currency. In short, creatine keeps your cells fuelled, especially during bursts of activity.
Because of this role in energy metabolism, creatine has been widely studied as a sports supplement. But researchers have also found that it may support other tissues, including the skin, muscles and brain.
Why Ageing Affects Your Skin
As your skin ages, it naturally undergoes changes. Collagen and elastin fibres break down, giving way to wrinkles and sagging. The rate of cell turnover slows, so skin can appear duller and thinner. Oxidative stress from sun exposure, pollution and lifestyle factors accelerates this process.
Underlying all of this is a gradual decline in cellular energy. Cells don’t function as efficiently as they once did, which makes it harder for your skin to repair and regenerate itself. This is where creatine becomes an interesting area of study.
The Science Behind Creatine and Skin
Research has shown that creatine levels in the skin decline with age. Since creatine is involved in energy production, this reduction may contribute to the slower repair processes seen in ageing skin.
Laboratory studies suggest that applying creatine directly to the skin can increase the energy available to cells. This could, in theory, support collagen production and improve the skin’s resilience.
Some skincare brands have already added creatine to their topical creams, marketing them as anti-ageing products. Small studies have shown that creatine-enriched creams may improve skin firmness and reduce fine lines when used consistently.
Can Creatine Supplements Influence Ageing?
Most research on creatine has focused on sports performance, brain health and muscle function. Evidence now suggests creatine supplementation could have broader anti-ageing benefits:
- Muscle health – Creatine has been shown to help maintain muscle mass and strength in older adults, reducing frailty and supporting mobility.
- Brain function – Supplementation increases brain phosphocreatine by 5 to 15% in some studies, with improvements in working memory and reduced mental fatigue, particularly after poor sleep.
- Energy metabolism – By helping cells generate energy more efficiently, creatine supports recovery in stressed tissues, including during rehabilitation after illness or injury.
- Glucose control – In patients with type 2 diabetes, daily creatine combined with exercise improved GLUT-4 activity and reduced HbA1c levels.
- Heart and rehabilitation – Trials in cardiac and respiratory patients report improvements in exercise tolerance and muscle endurance.
- Skin health – Topical use of creatine improved collagen expression and reduced wrinkle severity in small-scale human studies.
These findings come from a review of over 1000 studies and suggest creatine has systemic benefits that go beyond sport.
The Limits of the Evidence
As with all of these things It’s important to keep expectations realistic. At this stage, creatine is not a proven anti-ageing treatment for skin. The research is promising, but it’s still in its early stages.
- Topical creams – Evidence shows potential benefits, but studies are small and often industry-funded.
- Supplements – Creatine is considered safe for most healthy people, with well-documented benefits for muscle strength and brain function. Evidence for direct skin anti-ageing effects is still emerging, so its role in this area remains under investigation.
- Individual differences – How well creatine works may depend on factors such as diet, genetics, lifestyle and existing skin health.
Our Perspective at The Doctors Laser Clinic
We believe in evidence-led approaches to skin health. Creatine is a promising area of research, with studies suggesting benefits that extend beyond sport into muscle strength, brain function, and possibly skin support.
At present, creatine should be seen as a complementary option rather than a stand-alone solution for ageing. With regards to skin ageing, established treatments like laser and injectable procedures have stronger evidence for directly stimulating collagen and improving skin texture.
Lifestyle factors remain the foundation of healthy skin. Good nutrition, hydration, movement, and consistent skincare all contribute to resilience over time. If creatine continues to show benefits in larger studies, it may become another useful tool in supporting skin health as you age.
Should You Try Creatine?
If you’re interested in creatine, here are a few points to consider:
- Safety – Creatine is considered safe for most healthy adults at recommended doses (usually 3–5 grams per day).
- Medical conditions – People with kidney issues should avoid creatine unless advised otherwise by a doctor.
- Skincare vs supplements – If your goal is skin anti-ageing, topical creatine in skincare products may be more relevant than oral supplementation.
- Professional advice – Always check with a qualified practitioner before adding new supplements to your routine.
Key Takeaways
Creatine is far more than a gym supplement. It’s a naturally occurring compound that fuels your cells and may play a role in skin health. Research shows creatine levels in the skin decline with age, and early studies suggest topical creatine could help improve firmness and reduce fine lines. Its main strengths may lie in muscle and brain health.
At The Doctors Laser Clinic, we combine the latest research with proven treatments to help you look and feel your best. If you’d like tailored advice on anti-ageing options, we’re here to help.
