Creatine & Collagen: A Powerhouse Duo for Your Daily Ritual

Guide at a Glance

• Creatine and collagen are two supplements that support healthy aging

• While creatine supports muscle mass, bone density, focus, and energy, collagen promotes tendon strength and muscle repair

• Combining collagen with creatine has been shown to support long-term vitality, mobility, and strength.

• Try pairing True Collagen with True Creatine+ to unlock the benefits of this powerful combination.

At Ancient + Brave, we are often asked whether you can take creatine and collagen together. To this, we say yes, creatine and collagen are a perfect pairing.

Discover why this combination is so powerful as we explain how True Creatine+ and True Collagen work together to support your whole-body health.

What is the Science Behind the Collagen & Creatine Ritual?

Collagen is the most abundant protein in the body. Think of it as your inner scaffolding, supporting the structure of your skin, joints, ligaments, tendons, bones and even the lining of your gut. It keeps you ‘bouncy’, helping to give skin its structure, joints their glide, and connective tissue its strength. But as we age, our natural collagen production declines by about 1% each year after our mid-20s, with a more noticeable drop in our 40s and 50s. 

That’s where daily collagen supplementation comes in. Studies have shown that hydrolyzed collagen peptides like the ones found in True Collagen can support skin hydration and elasticity. But the benefits of collagen go deeper than the skin. It plays a crucial role in tendon strength and muscle repair, key pillars of long-term vitality. If we want to stay active, mobile, and doing the things we love well into later life, collagen can be a foundational tool.

What are the benefits of Creatine?

Creatine, on the other hand, is often mistaken for those who want to bulk up in the gym. But in truth, it’s one of the most well-researched supplements in the world, and its benefits go far beyond muscle.

Let’s not forget how important muscle is as we age though. Creatine fuels muscle power and enhances strength. This isn’t just important if you want to look a certain way - critically, maintaining muscle mass reduces the risk of falls, which are a major cause of injury and loss of independence in older adults. Falling can lead to fractures and a cascade of health setbacks, making muscle preservation a cornerstone of aging well.

Muscle is much more than a vehicle for strength and movement too. It supports immune function, helping the body respond to challenges with resilience.  It’s a ‘metabolic sink’ that helps regulate blood sugar by taking up glucose efficiently affecting everything from our physical energy, body composition, mental clarity and emotional stability. 

Emerging research is also shedding light on creatine’s role in cognitive health, particularly in women. As estrogen levels shift during midlife, brain energy metabolism can be affected, leading to changes in memory, clarity, and mood. Creatine supports cellular energy not just in muscle, but in the brain too. It may help maintain focus and resilience, making it an empowering addition to any midlife wellness ritual.

Can you Take Collagen and Creatine Together?

Yes, while creatine supports the power of the body, collagen supports its resilience. Together, this pairing offers a whole-body approach: building strength from the inside out, supporting graceful (or rebellious) aging with vitality and confidence. 

While some products blend creatine and collagen into a single formula, understanding effective dosing is key to unlocking their full potential. Creatine’s muscle and brain supporting effects typically require a sustained daily dose, while collagen’s benefits come from consistent collagen peptide intake.

By taking True Creatine+ alongside True or Wild Collagen, the body receives doses that nourish both muscle power and connective tissue resilience personalized to you. This separation allows for personalization and potency, creating a ritual that fuels life on your terms.

What are some tips for Combining Collagen and Creatine?

Mix a ritual scoop of True Collagen with ½ scoop of True Creatine+ into any drink for a holistic routine that supports strength, flexibility, cognitive health and wellbeing - a daily act of kindness to your body. 

So, whether you’re embracing an active lifestyle, recovering from injury, moving through midlife, or simply choosing to age with a great story to tell, this duo supports the body’s capacity to move, think and be ready for the next adventure.

Our Nutrition Expert’s Favorite Loaded Water Recipe:

8 oz. Coconut Water

1 ritual scoop True Collagen

½ ritual scoop True Creatine+

Squeeze of Lime