Feb 20, 2026Creatine for Aging: Muscle Preservation, Cognitive Benefits, and Monohydrate vs AlternativesCreatine monohydrate is one of the most evidence-backed supplements for older adults, improving muscle strength, power output, and lean mass when combined with resistance training. Emerging evidence supports cognitive benefits — particularly working memory and processing speed. Monohydrate remains superior to proprietary alternatives.
Feb 20, 2026Creatine Plus Protein in Older Adults: Strength and Frailty-Relevant OutcomesIn older adults, creatine and adequate protein show the most consistent benefit when paired with resistance training, with practical relevance for sarcopenia and fall-risk prevention.
Feb 10, 2026Sex Differences in Supplement Response: Iron, Creatine, Hormonal Context, and What Research ShowsBiological sex affects supplement needs and responses in meaningful ways. Iron requirements differ substantially. Creatine response patterns differ between sexes. Hormonal context (menstrual cycle, menopause, testosterone) affects supplement efficacy and safety profile.
Feb 2, 2026Muscle Preservation Supplements: Protein vs EAAs vs HMB vs Creatine — Head-to-Head EvidenceFour categories of supplements target muscle preservation through different mechanisms. This article compares the evidence, practical trade-offs, and optimal use cases for protein/EAAs (anabolic substrate), creatine (phosphocreatine pool), HMB (anti-catabolic), and leucine (anabolic signaling) in older adults.
Feb 1, 2026Exercise Performance in Aging Adults: Creatine, Citrulline, Beta-Alanine, and What Evidence SupportsOlder adults show a different ergogenic response than younger athletes. Creatine preserves muscle mass and strength. Citrulline improves nitric oxide-dependent exercise capacity. Beta-alanine helps endurance efforts. Protein timing matters more with age.