Creatine may help build muscle even without exercise, researchers find

Key Points:

• A 12-week study published in the Journal of the International Society of Sports Nutrition found that adults aged 45 to 65 who took 10 grams of creatine daily increased lean tissue and strength even without structured exercise, with greater improvements seen when combined with regular exercise.
• Participants in an exercise and diet-induced weight-loss program who took creatine gained nearly three pounds of lean tissue while losing fat mass, showing a larger decrease in body fat percentage compared to those taking a placebo.
• Creatine primarily supports muscular strength and power but does not significantly improve aerobic capacity beyond exercise benefits, aligning with previous research.
• The study adds to growing evidence that creatine may support muscle health and healthy aging, particularly for older adults facing age-related muscle and cognitive decline, with supplementation being a practical way to achieve effective intake levels.
• Creatine is one of the most extensively studied supplements, with no significant difference in side effects compared to placebo reported in a 2025 review of 685 clinical trials; the study was funded by the WoodNext Foundation through Texas A&M.