Long-lasting health remains atop Arnold Schwarzenegger’s list of priorities at 77 years old. In a recent edition of Arnold’s Pump Club Newsletter released on January 28, 2025, he unveiled the cardiovascular benefits of creatine supplementation.
As a top ambassador of bodybuilding, seven-time Mr. Olympia Arnold Schwarzenegger has made it his mission to help the public enjoy a better quality of life. That means offering tips on dieting, exercise, and supplementation.
Having undergone multiple heart surgeries and touch-and-go recoveries, Schwarzenegger has focused on cardiovascular health in retirement. He recently had a pacemaker installed, so when it comes to his heart, he implements any tactics he can to ensure it stays strong and healthy, including regular exercise, a balanced diet, and routine medical checkups.
Arnold Schwarzenegger Reveals Cardiovascular Benefits of Creatine
In the recent Arnold’s Pump Club Newsletter, Schwarzenegger dived into how regular creatine supplementation can improve cardiovascular function. These benefits appear to increase as we age.
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“Is Creatine Good For Your Heart?
If you’ve been worried about taking creatine to power your workouts and support your brain, this study could change your thoughts about the popular supplement.A new study found that creatine improves your cardiovascular system — and those benefits increase as you age.”
Researchers studied older adults on a 4-week creatine protocol, who took 20 grams over five days. They measured the efficiency of large and small blood vessels as well as endothelial function, which plays a crucial role in regulating blood flow and cardiovascular health.
“The scientists focused on sedentary older adults and put them on a 4-week creatine protocol. The participants took 20 grams for 5 days (4 equally split doses of 5 grams) and then 5 grams per day for the remaining 23 days. The researchers measured macrovascular (large blood vessels) and microvascular (small blood vessels) endothelial function, which are important in regulating blood flow and cardiovascular health.”
The results were shocking: both types of blood vessels saw significant improvements in addition to a reduced risk of cardiovascular disease. On top of that, blood glucose and triglycerides also improved.
“Both types of blood vessel function improved significantly in ways associated with reduced risk of cardiovascular disease. The participants also saw improvements in their blood glucose and triglycerides.
Endothelial function naturally declines with age, increasing the risk of heart disease and other cardiovascular issues.”
Although these results seem promising, Schwarzenegger cautioned that the study had a limited number of participants and researchers did not measure cardiovascular disease. He underlined that more research is necessary to understand the full scope of how creatine can aid cardiovascular health.
“It’s important to mention that this was a pilot study with limited participants, and the researchers did not measure cardiovascular disease (just the improvements to risk factors). At this time, more research is needed to determine how much creatine might improve heart health, but this adds to the growing amount of research supporting the many benefits of creatine.”
“Remember, creatine is naturally produced in your body and is safe for your kidneys, heart, and brain. Getting creatine from your diet is possible — but getting it in the amount you need for the associated health benefits is impractical and unlikely.”
If you’re interested in trying creatine, Schwarzenegger stands by its monohydrate form. He revealed that gummy forms of creatine often fall short of their label claims, with some being made with no creatine whatsoever.
“If you want to supplement with creatine, the gold standard is creatine monohydrate. And make sure you only buy third-party certified products, so you aren’t left taking a powder or gummy that isn’t delivering what you want.
A recent analysis of creatine gummies found that nearly 50% of gummies fall short of the label claims, with a few products having zero grams of creatine.”
For those who want to start taking the supplement, ‘The Austrian Oak’ advised 3-5 grams daily. For those seeking cognitive benefits, studies point to taking 10 grams daily.
“If you’re new to creatine, start with 3-5 grams daily of creatine monohydrate: This is the standard dose backed by hundreds of studies.”
“If you’re interested in the cognitive benefits and brain health: Studies suggest up to 10 grams per day (in a single dose or split doses) is safe and neuroprotective.”
Arnold Schwarzenegger has vehemently defended creatine and its applications. He has debunked several theories about its side effects, from hair loss to bloating, and whether or not it causes kidney damage. While it’s always advisable to consult with a healthcare provider before starting a new supplement, Schwarzenegger underscores that creatine is well-studied and packed with potential benefits.
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