Creatine’s benefits may go beyond the gym for older adults

A recent study indicates that creatine, a popular supplement among athletes, may provide additional benefits for older adults beyond muscle building and exercise performance. Conducted by researchers at Texas A&M University, the 12-week study found that adults aged 45 to 65 who took creatine gained lean tissue and strength, even without structured exercise. Participants who combined creatine with exercise saw greater gains in both areas.

The study's principal investigator, Richard Kreider, an exercise and sports nutrition expert at Texas A&M, has studied creatine extensively for over 30 years. The naturally occurring compound, primarily found in meat and fish, helps replenish cellular energy and has been studied for its effects on exercise, muscle, and strength.

In the trial, 64 healthy adults either took part in a structured exercise and diet-induced weight-loss program or remained in a non-exercise group. Those who didn't participate in the exercise program and took creatine gained about 2.4 pounds of lean tissue over 12 weeks, along with improved leg and bench press strength. Participants in the exercise program who added creatine to their diet experienced even greater gains in leg and bench press strength and time to exhaustion.

Interestingly, creatine did not seem to enhance aerobic capacity, suggesting it primarily benefits muscular strength and power. The research also explored a common challenge in weight loss: losing fat without losing muscle. Participants in the exercise program followed a calorie-deficit diet. After 12 weeks, those taking creatine gained nearly three pounds of lean tissue and reduced their fat mass, while the placebo group showed little change in lean tissue. The creatine group also had a greater reduction in body fat percentage.

This is the first study to demonstrate that creatine, when added to an exercise and diet-induced weight-loss program, can lead to a greater reduction in body-fat percentage than exercise and diet alone. Creatine, which can be obtained through diet or supplementation, is one of the most extensively studied supplements, with a 2025 analysis finding no significant difference in side effects between those taking creatine and a placebo.