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

Key Points:

• New research published in the Journal of the International Society of Sports Nutrition shows that creatine supplementation can help adults aged 45 to 65 gain lean tissue and strength even without structured exercise, with greater benefits observed when combined with exercise.
• In a 12-week study involving 64 healthy adults, those taking 10 grams of creatine daily gained about 2.4 pounds of lean tissue and improved strength measures, while those in an exercise program with creatine saw even larger gains and reduced body fat percentage.
• Creatine did not enhance aerobic capacity, aligning with its known effects primarily on muscular strength and power rather than endurance.
• The study is the first to demonstrate that creatine supplementation combined with diet-induced weight loss and exercise can produce greater reductions in body fat percentage compared to exercise and diet alone.
• Creatine, a naturally occurring compound important for cellular energy, is difficult to obtain in sufficient amounts through diet alone, making supplementation a practical option; it is also one of the most extensively studied supplements with a strong safety profile.