Creatine is best known as a supplement for athletes, bodybuilders, and fitness enthusiasts seeking to gain muscle, improve performance, and accelerate recovery; however, growing research shows its benefits relate to other areas of health. Most recently, one study highlights creatine's role in supporting blood vessel function and blood sugar as we age (1).

Why Blood Vessel Function Matters

Our blood vessels are lined with a thin layer of cells called the endothelium. These cells help regulate blood flow, oxygen delivery, and how well blood vessels respond to everyday demands. Over time, endothelial function can decline, which is commonly associated with aging and cardiovascular risk.

This decline doesn’t only affect large arteries. Smaller blood vessels (the microvasculature) can also become less responsive, influencing circulation at the tissue level.

What the Researchers Studied

In this well-designed 2024 clinical trial published in Nutrients (1), 12 sedentary adults between the ages of 50 and 64 were randomly assigned to supplement with creatine or a placebo for four weeks.

Each intervention followed a two-phase supplementation plan: a loading phase, where 5 grams of creatine monohydrate or placebo powder were dissolved in water and taken four times daily for five days, followed by a maintenance phase of 5 grams once daily for 23 days.

The loading phase was intended to quickly raise creatine levels in the body, while the maintenance phase helped sustain them. Each participant served as their own comparison, so after completing one intervention, participants switched to the other group following a washout period. This type of design helps researchers better isolate the effects of the supplement itself.

The researchers measured before and after each intervention:

• How well large blood vessels responded to changes in blood flow (measured via the arm)

• How quickly the small blood vessels refilled with oxygen after temporary restriction

• Fasting blood markers such as glucose and triglycerides

What Was Observed After Creatine Supplementation

After four weeks of creatine supplementation, several measurable changes were observed when compared to the placebo phase:

1. Blood vessels responded more efficiently to changes in blood flow
Flow-mediated dilation is a common noninvasive marker of endothelial function. Creatine significantly improved how well both large and small blood vessels in the arm could widen (dilate) after blood flow was temporarily restricted and then restored. In other words, creatine enhanced the function and responsiveness of participants' blood vessels, likely due to its role in helping endothelial cells (the cells lining blood vessels).

2. Microcirculation showed faster oxygen re-delivery
The rate at which oxygen returned to muscle tissue after temporary blood flow restriction increased following creatine use. This finding points to changes at the level of smaller blood vessels, not just large arteries.

3. Fasting glucose and triglycerides shifted downward with creatine
Blood tests revealed that creatine supplementation significantly lowered fasting sugar levels, shifting them from a prediabetic to a normal range, and reduced triglyceride levels. No similar changes were observed during the placebo phase. These markers are commonly monitored as part of cardiometabolic health.

4. No changes in blood pressure or fluid balance
Importantly, creatine did not alter resting blood pressure, heart rate, or body water distribution, which are factors often questioned with creatine use in older adults.

When you look at all the results together, these findings suggest that creatine supplementation may help reduce the risk of cardiovascular disease as we age by improving blood vessel function, blood sugar, and blood lipid levels. 

Why This Study Is Interesting

Creatine plays a central role in cellular energy systems, helping cells manage short bursts of energy demand. Blood vessel cells rely on these same energy processes to regulate dilation, signaling, and oxygen delivery.

The findings from this study suggest that creatine’s role may extend beyond muscle tissue, potentially influencing how blood vessels function, particularly in aging populations.

A Note on Study Size and Scope

This was an early-stage, exploratory study. The authors emphasized that:

• The sample size was small

• The study duration was short

• Larger and longer trials are needed

That said, no adverse events were reported, and the supplementation protocol was well tolerated by participants.

Takeaway

Creatine monohydrate, long recognized for its role in energy metabolism, was associated with measurable changes in vascular responsiveness and metabolic markers in older adults over four weeks. These early findings highlight the need for continued research into creatine’s broader role in healthy aging and vascular function.

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Do you take creatine? Please reach out with any questions about taking creatine or our products. Call 1-800-248-0330 for customer support.

Warm regards,

Kelly Harrington, MS, RD

Registered Dietitian for Healthy Goods

References:

1. Clarke, H., Akhavan, N., Behl, T., Ormsbee, M., & Hickner, R. (2024b). Effect of creatine monohydrate supplementation on macro- and microvascular endothelial function in older adults: a pilot study. Nutrients, 17(1), 58. https://doi.org/10.3390/nu17010058