A study in the Journal of the International Society of Sports Nutrition suggests that daily creatine supplementation can help middle-aged and older adults maintain lean muscle mass, gain strength, and improve cognitive function. This applies whether they practice exercise or not.
The study, conducted at Texas A&M University, involved 64 participants aged 45 to 65. They were divided into two groups: exercise and non-exercise, and then randomly given either 10 grams of creatine monohydrate each day or a placebo.
Creatine helps cells regenerate adenosine triphosphate (ATP), the primary energy source for muscle and brain cells, according to Cleveland Clinic.
Adults naturally lose muscle mass and strength with age, a condition known as sarcopenia. The study found creatine monohydrate counters this effect.
Adding creatine to an exercise and diet routine led to better reductions in body fat, improved preservation of lean body mass, and increased strength compared to a placebo. Participants who did not exercise or follow a dietary plan also saw increases in lean tissue mass and strength with creatine.
New York-based fitness coach Jacob Zemer noted that creatine builds actual muscle tissue rather than merely increasing water in muscle cells.
Beyond physical benefits, researchers noted cognitive improvements with a 10-gram daily dose of creatine.
“Creatine extends benefits beyond athletes and bodybuilders,” Zemer said. “However, it should enhance, not replace, regular exercise.”
The study authors acknowledged limitations, including participants choosing exercise groups and the 12-week scope, which does not reveal long-term effects.
Zemer recommended consulting healthcare professionals before starting creatine supplementation.
The NIH Office of Dietary Supplements considers creatine safe for healthy adults, though side effects may include bloating and water retention. Experts advise consultation before supplementation, especially for individuals with health conditions.
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