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Evidence Review
Creatine
Verdict
ProvenEvidence Tier
A
Strong evidence
Human Studies
Yes — extensive
Typical Cost
$10-15/mo
Creatine is one of the most studied and well-characterized supplements in existence. It reliably increases muscle mass and strength, particularly relevant for preventing age-related sarcopenia. Emerging evidence suggests cognitive benefits, especially under stress. At $10-15/month with decades of safety data, creatine is one of the few supplements with a genuinely strong evidence base.
The full evidence review — including the $10/month supplement with decades of safety data and a growing cognitive signal — is in Section 10 (The Supplement Deep-Dive) of The Anti-Longevity Playbook.
Reviewed by Dr. Ramy Khalil, MD · Double Board-Certified Internal Medicine · Last updated March 2026
Is creatine good for longevity?
One of the most studied supplements. Reliably increases muscle mass (key for aging). Emerging cognitive benefits. Decades of safety data at $10-15/month.
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