Creatine is widely known to aid muscle growth and athletic performance, but researchers are increasingly examining whether its benefits extend far beyond the gym. New findings from Texas A&M University suggest that creatine may be especially helpful in middle age, when muscle preservation becomes increasingly important.
In a 12-week study published in the Journal of the International Society of Sports NutritionAdults ages 45 to 65 who took creatine increased their lean body mass and strength even if they didn’t follow a structured exercise program. Participants who combined creatine with regular exercise saw even greater improvements.
The findings add to growing research exploring creatine as more than a supplement for athletes. Scientists are also studying whether it can contribute to muscle health and healthy aging.
The study was led by Dr. Richard Kreider, professor and director of the Exercise and Sports Nutrition Laboratory at Texas A&M. Kreider has studied creatine for more than three decades. Creatine occurs naturally in the body and helps restore cellular energy, and decades of research have examined its effects on exercise performance, muscle growth and strength. Kreider’s previous work has also suggested that creatine may provide lifelong health benefits.
Benefits of creatine without structured exercise
The new study involved 64 healthy adults who completed the full 12-week intervention. Participants decided to join a structured exercise and diet-induced weight loss program or stay in a no-exercise group. Within these groups, they were randomly assigned to consume either 10 grams of creatine monohydrate or a placebo each day.
Among participants who did not participate in the exercise program, those who took creatine gained approximately 2.4 pounds of lean tissue over the 12 weeks. They also increased their bench press and bench press strength.
Participants in the exercise program performed resistance and aerobic training three times per week. Those who added creatine saw greater gains in leg press strength, bench press strength, and time to exhaustion.
Creatine does not appear to improve aerobic capacity beyond the benefits of exercise alone. This result is consistent with previous evidence showing that creatine primarily supports muscular strength and power rather than aerobic fitness.
Build Muscle While Losing Fat
The researchers also looked at another important question: how to reduce body fat without losing muscle in the process.
Participants in the exercise group followed a diet that created a slight calorie deficit. After 12 weeks, those taking creatine had added nearly three pounds of lean tissue while losing fat mass. In comparison, participants following the same exercise and diet program while taking a placebo showed little change in lean tissue.
The creatine group also experienced a greater decrease in body fat percentage. According to researchers, this is the first study to show that adding creatine to an exercise- and diet-induced weight loss program can reduce body fat percentage more than exercise and diet alone.
Creatine and healthy aging
The findings add to decades of research into creatine for purposes beyond athletic performance.
Kreider has previously highlighted the importance of creatine throughout life, including its potential value for older adults facing age-related declines in muscle mass and cognitive function.
The body produces creatine naturally and it is also found in foods, including meat and fish. However, Kreider says many people don’t eat enough from food alone. Achieving a daily intake of 10 grams from food alone would require eating about five to 10 pounds of meat or fish each day, he notes, making supplements a more practical and less expensive option.
Creatine is also one of the most studied sports and nutritional supplements. In a 2025 analysis, Kreider and colleagues reviewed 685 clinical trials and found no significant difference in the rates of reported side effects between people taking creatine and those receiving a placebo.
The study was funded by the WoodNext Foundation through the Texas A&M Foundation.
Gn Health
