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Daily creatine supplementation may help middle-aged and older adults preserve lean muscle mass, gain strength and support cognitive function, whether combined with exercise or not, according to a study published in the Journal of the International Society of Sports Nutrition.
The 12-week study, conducted by researchers at Texas A&M University’s Exercise and Sports Nutrition Laboratory, evaluated 64 men and women ages 45 to 65.
Participants were divided into no-exercise and exercise-with-diet groups, then randomly assigned to take either 10 grams of creatine monohydrate per day – given in two 5-gram doses – or a placebo.
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Creatine is a natural compound that helps cells regenerate adenosine triphosphate (ATP), the primary source of energy for cellular activity in muscle and brain tissue, according to the Cleveland Clinic.
Creatine monohydrate is a dietary supplement that helps muscles produce energy quickly during activities like strength training.
A 12-week study published in the Journal of the International Society of Sports Nutrition found that taking 10 grams of creatine monohydrate daily helped middle-aged and older adults increase lean muscle mass and strength. (iStock)
Adults naturally lose muscle mass and strength as they age, a condition known as sarcopenia. Although dieting can accelerate muscle loss, the new study found that creatine monohydrate helped counteract this effect.
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Adding creatine to an exercise and diet intervention resulted in greater reductions in body fat percentage, greater preservation of lean mass, and marked improvements in upper and lower body strength compared to placebo.
According to the study, even among participants who didn’t exercise or change their diet, daily creatine supplementation increased lean body mass and improved muscle strength and endurance.
When combined with a resistance training and weight loss program, creatine supplementation improves fat loss while preserving lean mass. (iStock)
“The fact that you can increase lean muscle mass even without exercise is remarkable, especially as you age,” New York-based fitness trainer Jacob Zemer told Fox News Digital. “Between the physical and mental benefits, most people should consider creatine supplementation.”
The expert, who was not involved in the study, noted that even participants who didn’t exercise saw an increase in their bench press and leg press.
“The fact that you can increase lean muscle mass even without exercise is remarkable.”
Zemer said the results suggest that creatine may help build actual muscle tissue that generates force, rather than simply increasing the amount of water stored in muscle cells.
Beyond physical performance, researchers discovered that the daily dose of 10 grams of creatine promoted improvement in certain tests of memory and cognitive processing.
Although creatine offers clear physical and cognitive benefits as adults age, experts emphasize that supplementation enhances – but does not replace – the primary benefits of regular exercise. (iStock)
“My main takeaway from the study is that the benefits of creatine extend far beyond just athletes and bodybuilders,” Zemer said. “Creatine continues to be the most researched and scientifically validated supplement on the market.”
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The coach stressed, however, that supplementation should not replace regular physical activity.
“Just because you can increase lean muscle mass by taking creatine without exercise doesn’t mean it’s optimal or a replacement for exercise,” Zemer cautioned.
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“The benefits of exercise will always outweigh those of creatine alone, and when the two are combined, they are both enhanced.”
Even without an exercise routine, participants who took a creatine supplement saw gains in lean muscle mass, upper and lower body strength, and markers of glycemic control. (iStock)
The study authors noted several limitations to their findings.
Participants chose to join the exercise or non-exercise groups before being randomly assigned to receive either creatine or a placebo, which could have introduced lifestyle differences between the groups.
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Additionally, because the study only lasted 12 weeks and only included healthy adults, researchers don’t yet know whether the benefits would be long-term or apply to people with serious metabolic or neurological problems.
For those considering taking creatine, Zemer advises consulting a healthcare professional to determine if it’s right for them, then choosing a reputable brand, staying hydrated, and taking it regularly.
The study authors noted several limitations, including participants’ self-selection into exercise groups, exploratory cognitive endpoints, and a 12-week time frame that leaves long-term adaptations unexamined. (iStock)
“The minimum recommended doses for creatine are generally 3 grams for women and 5 grams for men,” he said. “This study used higher doses. Creatine is about consistency rather than when you take it, so find a time when you can take it consistently daily.”
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According to the NIH’s Office of Dietary Supplements, creatine is generally considered safe for healthy adults, although some people may experience bloating, stomach upset, or fluid retention.
Experts recommend consulting a healthcare professional before starting supplementation, especially for people with kidney disease or other chronic health conditions.
Gn Health
