Beyond the Biceps: How Creatine Supports Longevity, Muscle, and Skin Health

At Hazen Plastic Surgery, we believe that true beauty and confidence start with robust internal health. That's why we're exploring the science of supplements like creatine and how they can complement your aesthetic journey.

Creatine: A Quick Refresher

Creatine is a naturally occurring compound, primarily stored in your muscle cells. It plays a vital role in producing energy (in the form of ATP) during short, high-intensity activities - like lifting weights or a quick sprint. Our bodies make some of it, and we get the rest from our diet (mostly red meat and fish). When you supplement with creatine, you increase your body's energy reserves, which is the foundation of its many benefits.

The Longevity and Healthy Aging Connection

For those focused on healthspan - the years you live in good health - creatine's benefits extend far beyond the gym.

1. Fighting Sarcopenia (Age-Related Muscle Loss)

As we age, we naturally lose muscle mass and strength, a condition called sarcopenia. This loss is a major driver of frailty, falls, and decreased quality of life. Research consistently shows that combining creatine supplementation with resistance training can:

• Increase Lean Muscle Mass: Helping to preserve the vital muscle you need to stay active and independent.

• Improve Strength and Physical Performance: Making everyday tasks easier and reducing the risk of falls and fractures.

2. Supporting Bone Health

Muscle and bone health are intertwined. Studies suggest that in older adults, especially post-menopausal women, taking creatine alongside resistance exercise may have a favorable effect on bone mineral content and density.

3. Brain Health and Cognition

The brain, like the muscles, is a highly metabolic organ that uses a lot of energy. Creatine has been shown to support brain energy metabolism and may offer neuroprotective effects. For older adults, supplementation has been linked to:

• Improved Memory and Processing Speed: Especially under conditions of mental stress or fatigue.

• Support Against Cognitive Decline: By ensuring better energy availability for brain cells.

4. Skin's Secret Weapon

Here’s where it gets interesting for aesthetics: emerging research suggests that topical application of creatine (in creams) can stimulate collagen growth, reduce the appearance of wrinkles, and improve skin elasticity—a fantastic natural way to support the results of in-office procedures!

Strength Training: The Weekly Longevity Goal

The benefits of creatine are maximized when paired with resistance exercise, which is arguably the single most important activity for maintaining independence and metabolic health as we age.

The Longevity Goal for Strength Training:

Health organizations recommend that all major muscle groups be trained at least two non-consecutive days per week. Surprisingly, studies show that dedicating a minimal amount of time—just 30 to 60 minutes per week—to muscle-strengthening activities can be associated with a 10–17% lower risk of premature death from all causes.

• Focus: Prioritize compound exercises (squats, lunges, rows, presses) that work multiple large muscle groups at once, as this is the most time-efficient way to build functional strength and protect bone density.

How to Boost Creatine Naturally Through Diet

Creatine is predominantly found in animal muscle tissue. While supplements provide the easiest way to reach performance-level doses, you can increase your baseline levels by consciously choosing creatine-rich foods. The best natural sources are:

• Red Meats: Lean cuts of beef (like sirloin or round steak) and pork are excellent sources, providing roughly 0.4 to 0.5 grams per 4-ounce (raw) serving.

• Fish: Certain fish are particularly rich. For example, herring contains one of the highest concentrations, while salmon and tuna also provide around 0.4 to 0.5 grams per 4-ounce serving.

• Poultry: Chicken and turkey are leaner sources but still contribute to your daily intake.

Keep in mind that high heat cooking can degrade creatine, so avoid overcooking or charring your meat and fish to retain maximum nutritional value. Vegetarians and vegans, who often have very low dietary intake of creatine, often see the most pronounced benefits from supplementation.

Creatine: Differences for Women and Men

While creatine is beneficial for everyone, the way it interacts with the body shows some key sex-specific differences. Women generally have 70–80% lower natural endogenous creatine stores and typically have a lower dietary intake compared to men, who have a higher natural muscle mass and thus higher creatine stores. This difference means that supplementation can offer women a particularly significant boost in total creatine availability. Furthermore, creatine metabolism in women is influenced by fluctuations in sex hormones (estrogen and progesterone). This hormonal link offers unique benefits during specific life stages: it may help alleviate fatigue and mood symptoms during menstruation, offers a supportive role during pregnancy and postpartum (though always consult your OB-GYN), and is particularly crucial during menopause for fighting accelerated muscle and bone loss due to declining estrogen levels. Unlike men, who may see faster and more pronounced initial weight gain from cellular water retention, women typically experience less frequent and less noticeable temporary weight or bloating. Ultimately, because of lower baseline stores and the hormone-modulating benefits, creatine can be an especially impactful supplement for women's energy, muscle maintenance, mood, and bone health across their lifespan.

Is Creatine Right for You?

Creatine is one of the most extensively studied supplements and is generally considered very safe for healthy individuals when used at recommended doses, typically 3-5 grams per day. If you have any chronic medical condition (especially kidney or liver issues), are on medication, or are pregnant/breastfeeding, you must consult your healthcare provider before starting supplementation.

Whether you're looking to optimize your workouts, maintain your vitality, boost your brain function, or simply ensure your body has the energy reserves it needs for healthy aging, creatine is a compelling addition to a balanced wellness strategy.

Always consult with your primary healthcare provider or one of our wellness experts before starting any new supplement regimen. We are here to help you design a holistic approach to health, beauty, and longevity.  

To consult with Dr. Hazen or another one of our expert providers regarding longevity practices or treatments, please call our office at 917-301-6563. 

Sending love and light to all, 

Dr. Alexes Hazen,