Popular Supplement Increases Strength Even Without Exercise, Study Shows

Key Points:

• New research suggests creatine supplementation may help preserve muscle mass, improve strength, and boost cognitive function even without exercise, based on a 12-week trial involving sedentary adults aged 45 to 65.
• Participants who took creatine without changing their exercise or diet increased lean tissue mass and strength, while those who combined creatine with exercise and diet saw greater reductions in body fat and improved muscular endurance.
• The study, published in the Journal of the International Society of Sports Nutrition and led by researcher Richard Kreider, is the first to show creatine's added benefits in an exercise and diet-induced weight loss program.
• Despite promising results, some experts remain skeptical about creatine's effects without exercise, citing mixed findings from earlier studies and emphasizing that creatine supplements should complement, not replace, physical training.
• While emerging evidence hints at cognitive benefits from creatine, more research is needed to confirm its impact on brain health, appropriate dosing, and long-term safety outside athletic contexts.