Creatine Monohydrate

Creatine is the most research-backed supplement in existence and the biggest surprise in longevity research: over 700 peer-reviewed studies, originally studied for athletic performance, now showing compelling evidence for cognitive aging protection and muscle preservation in older adults. The mechanism is straightforward — creatine replenishes ATP faster, improving cellular energy availability. For adults over 50, muscle preservation (sarcopenia prevention) is one of the strongest predictors of lifespan. The Examine.com grade: A for cognitive function in sleep-deprived adults, A for lean mass in resistance-training adults. Dose: 3-5g daily. Cost: approximately $0.10 per day. No loading phase required. No credible evidence of kidney damage in healthy adults despite the persistent myth.