Taking creatine (loading dose of 20 g per day for 5 days, followed by 5 g per day for 23 days) helps support the flexibility of large vessels and improve the functioning of small capillaries in middle-aged adults.

noli's read

This advice is based on a double-blind, randomized, crossover clinical pilot study (RCT) conducted by Clarke's team (2025). The researchers observed that a 28-day protocol in 12 sedentary, middle-aged adults improved small-vessel reactivity and increased large-vessel dilation by more than 1%. However, the claim that creatine increases arterial elasticity is exaggerated, as the study found no change in arterial stiffness, as measured by pulse wave velocity. Furthermore, the very small sample size of this pilot trial (only 12 participants) warrants caution before broadly generalizing these conclusions. Nevertheless, it is a fascinating lead suggesting that this classic muscle-strength supplement also contributes to the vitality of our energy transport network.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics