What the Latest Research Says About Creatine and Protein

I have a subscription to Examine.com, an independent online resource that provides evidence-based information on nutrition and supplements. Recently, they presented what they believed to be the most interesting studies of 2025. Since their content is behind a paywall, I wanted to share two studies with you that I felt could be easy wins if you incorporated the advice.  

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I am pasting their words below and following them up with my thoughts. 

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Creatine May Help with Depression
From Examine.com: Evidence increasingly suggests creatine isn’t just for muscles; it can also benefit brain health. This study adds to a growing body of evidence that creatine can even help with depression. In fact, this is the first major clinical trial to show that creatine can improve depression symptoms in people not taking psychotropic medication like an SSRI.

Wendy’s notes: this was a study of 100 people with major depressive disorder - half were men, half were women. Over the 8-week trial, all participants received five 45-minute therapy sessions. One group took 5 grams of creatine daily while the other received a placebo. Depression symptoms improved in both groups, with a greater improvement in the creatine group. Supplementing with creatine has been found to increase brain creatine content, indicating a plausible mechanism by which creatine could improve depression. 

I believe that (almost) everyone should be on creatine! We all know that it's safe and helps not only build muscle but also stave off muscle loss as we age. In fact, there are studies where even people who didn't strength train were able to keep the muscle they had by taking it. There is mounting evidence of cognitive benefits, which is all very exciting! I even have my 81-year-old father on it.

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The Benefits of Increased Protein Intake in Older Adults 

From Examine.com: Some dietary guidelines say 0.8 grams of protein per kilogram of body weight per day is enough for older adults to survive, but is it enough to thrive? Not according to the results of this study! This clinical trial makes a compelling case for why eating at least 1.2 g/kg/day of protein is a good bet for healthy aging.

Wendy’s note: This was a 12-week trial of 26 participants with an average age of 60. They had type 2 diabetes and signs of sarcopenia (muscle loss). The participants were assigned to eat either a higher-protein diet (1.2–1.5 grams of protein per kilogram of body weight per day) or a lower-protein diet (0.8–1.0 grams of protein per kilogram of body weight per day).

After 12 weeks, lean mass decreased in the lower-protein group (–4 lb) compared to the high-protein group (+1 lb). Physical function improved in the higher-protein group compared to the lower-protein group, as evidenced by improvements in handgrip strength, gait speed, and performance on a balance test. This proves that older individuals need higher protein! 

The directive of eating 1.2 grams/kg per day is easy, as it equates to .54 grams per pound (so about half your body weight in grams...a 150-pound person would consume at least 81 grams). Many studies show that around 1 gram per pound supports muscle and fat loss, so there's no excuse why you can't get the minimum of .54 - it's a great starting point if you aren't getting enough now.

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Both of these studies point to simple, low-effort habits that can make a big difference: a daily scoop of creatine and prioritizing enough protein. Sometimes the basics really are the breakthrough.