Creatine isn’t just for bodybuilders—it might help your brain and bones too.

When older adults take creatine along with strength training, they get noticeably stronger and gain more muscle than those who train alone, which could help them stay independent as they age. Even without exercise, some older adults with Alzheimer’s saw a small increase in leg muscle, hinting that creatine might slow muscle loss. For the brain, creatine alone gave a slight boost to quick thinking and attention in one study, but in another, it only helped when paired with caffeine—so the effect isn’t simple or guaranteed. As for bones, creatine didn’t make them denser, but it did change their structure in a way that might make them less likely to break, which is a subtle but interesting twist. None of this was tested in young, healthy people, so we don’t know if the same benefits apply to everyone.

If you’re older or looking to protect your muscles and maybe even your brain, creatine might be worth considering—but it’s not a magic pill, and it works best when paired with movement.