For years, I thought creatine was just for bodybuilders. I couldn’t have been more wrong. As someone who believes food is our first and best medicine, I don’t recommend supplements lightly. But over the past year, one supplement kept showing up in the research, in conversations with physicians, and among healthy aging experts. Read on to learn more about creatine and the benefits of collagen protein.
Why Creatine Deserves a Second Look
Creatine keeps showing up in current research, in conversations with physicians, and in the routines of people focused on healthy aging. And the more you dig into it, the more the benefits go well beyond muscle.
Emerging research points to creatine playing a role in:
- Muscle strength, particularly as we get older and naturally start to lose lean mass
- Brain health and cognitive function, an area of growing scientific interest
- Mood and emotional well-being
- Cellular energy production, since creatine is central to how our cells generate and use energy
One detail stands out in particular: women over 50 may benefit even more than men, largely because women naturally carry lower creatine stores to begin with.
The catch is that food alone rarely closes the gap. Red meat is one of the best dietary sources of creatine, but you’d need to eat more than two pounds of it every single day to fully replenish your body’s stores. For most people, that’s simply not realistic — which is why creatine has become one of the more practical, evidence-backed supplements to consider as part of a healthy aging routine. Look for a third-party tested, high-purity creatine monohydrate if you decide to add it to your own routine.
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The Other Piece of the Puzzle: Collagen
Creatine isn’t the only thing our bodies produce less of as we age. Collagen production slows down too — and that decline has a bigger impact than most people realize, since collagen plays a role in how nearly every system in the body functions.
Benefits of Collagen Protein
Research and clinical experience point to collagen supporting:
- Metabolism, since it’s a protein source that supports lean body composition
- Gut health and digestion, by helping support the integrity of the gut lining
- Heart health, with some evidence pointing to a lower cardiovascular risk profile
- Joint comfort, including support for people managing arthritis symptoms
- Skin appearance, including a reduction in the look of cellulite
- Hair and nail strength, since collagen provides building blocks for keratin production
That’s a long list for one nutrient — and it’s part of why collagen has become such a popular addition to daily wellness routines.
Not All Collagen Is Created Equal
Quality matters here. The best collagen protein powders typically come from the bones of grass-fed cattle, and for good reason: bone broth from grass-fed beef bones is naturally rich in the proteins and amino acids that are often missing from a modern diet.
When choosing a bone broth protein, a few things are worth looking for:
- Sourced from grass-fed, pasture-raised cattle — never grain-finished or fed GMO grains
- Made without chemicals or solvents, using a traditional slow-simmer process before being gently powdered
- Available in an unflavored option, so you can control sweeteners and flavorings yourself
A quality bone broth protein powder essentially does the work of simmering bones for 48 hours, then delivers that same nutrition in a fast-absorbing, everyday-friendly form. It’s an easy way to add both protein and collagen to smoothies, soups, stews, or just a warm mug of broth.
Aging naturally slows down two things our bodies rely on heavily: creatine stores and collagen production. Diet alone often isn’t enough to keep up. Thoughtfully chosen supplements — a clean creatine monohydrate and a high-quality, grass-fed collagen or bone broth protein — are two simple, well-supported ways to support strength, brain health, energy, and overall resilience as we age.
Bottom line.
Creatine and protein are a few simple ways to support strength, brain health, and energy as we age.
As always, talk to your doctor before adding a new supplement to your routine, especially if you have existing health conditions or take medications.
