Health Hotline Magazine | October 2025

NUTRITION

By Aryn Doll and Katherine MacNair

Creatine Supplementation Improves Blood Vessel Function, Supporting Cardio Health Creatine is best known as a supplement for athletes, bodybuilders, and fitness enthusiasts seeking muscle gains, improved performance, and faster recovery; however, growing research shows its benefits extend far beyond sports nutrition. Most recently, one study highlights its role in supporting cardiovascular health as we age. In this well-designed 2024 clinical trial published in Nutrients , sedentary adults aged 50 to 64 were randomly assigned to supplement with either creatine or 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. After completing one intervention, participants switched to the other group following a washout period. Before and after each intervention, researchers assessed both small and large blood vessel function in the arm and collected blood samples to evaluate key markers of cardiovascular health. The results showed that, compared to placebo, 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) rapidly

generate the energy needed for their proper function. In addition, blood tests revealed that creatine supplementation significantly lowered fasting blood sugar levels, shifting them from a prediabetic to a normal range, and reduced triglyceride levels, while no change was observed in these measures when taking the placebo. 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.

What Blue Zones Can Teach Us About Aging Well: The Power of Polyphenols

As more people around the world are living well into their 80s and beyond, scientists are turning their attention to the biology of aging. Of particular concern is the growing gap between lifespan and healthspan—how long we’re living versus how well we’re living. Unfortunately for many older adults, their golden years often come with chronic illness and frailty, rather than vitality and wellbeing. For answers, researchers are looking to the Blue Zones, geographical regions known for exceptional longevity and low rates of chronic disease. While a mix of genetic, cultural, and lifestyle factors likely contribute to the high numbers of spry nonagenarians and centenarians in these areas, diet is believed to play a major role. One common factor across all five of the official Blue Zones—Okinawa, Japan; Sardinia, Italy; Ikaria, Greece; Nicoya, Costa Rica; and Loma Linda, California—is that residents consume a diet rich in polyphenols. Polyphenols are a diverse family of plant nutrients that are known for their

antioxidant properties. Polyphenol-rich foods include green tea, coffee, red wine, olive oil, turmeric, and colorful fruits and vegetables like purple sweet potatoes, apples, and berries. A 2025 review of polyphenol-rich diets in the Blue Zones highlights numerous ways polyphenols may help delay or mitigate damage associated with key hallmarks of aging, thereby supporting longer and healthier lives. Potential mechanisms include protecting DNA from degradation and promoting its repair, supporting healthy mitochondrial function, and activating autophagy—the cell’s built-in recycling program that helps it clear out damaged or worn-out parts. Polyphenols also target the process known as inflammaging —the tendency for systemic inflammation to increase with age—by reducing oxidative stress and inhibiting a range of pro-inflammatory mediators. Last, many polyphenols have a prebiotic-like effect in the gut and can be fermented and metabolized by beneficial bacteria, supporting a robust microbiome. As science continues to explore the secrets of long-lived cultures, polyphenol-rich foods may offer a simple yet powerful tool to help us not just add years to our life, but life to our years.

For references, please visit: naturalgrocers.com/issue-99

14 | Health Hotline ®