A new 12‑week study conducted by researchers at Texas A&M University’s Exercise & Sport Nutrition Lab suggests that daily creatine supplementation can help adults ages 45 to 65 preserve lean muscle mass, increase strength, and support cognitive function, whether or not they exercise.
Study design and participants
The trial enrolled 64 healthy men and women in the 45‑65 age range. Participants were first assigned to either a non‑exercise group or an exercise‑plus‑diet group. Within each group, they were randomly given either 10 grams of creatine monohydrate per day (split into two 5‑gram doses) or a placebo.
Key findings
Across both groups, those who took creatine showed greater reductions in body‑fat percentage and better preservation of lean body mass compared with the placebo group. Strength gains were evident in both upper‑ and lower‑body tests, including bench‑press and leg‑press performance.
Remarkably, even participants who did not engage in any structured exercise or dietary changes experienced increases in lean tissue mass and improvements in muscular endurance.
Potential cognitive benefits
Beyond physical outcomes, the researchers reported modest improvements in select memory and cognitive‑processing tests among the creatine‑supplemented participants.
Expert commentary
New York‑based fitness coach Jacob Zemer, who was not involved in the research, said, “The fact that you can increase lean muscle mass even without exercise is remarkable, especially as we age. Between the physical and mental benefits, most people should be considering creatine supplementation.” He added that the findings suggest creatine may help build actual muscle tissue rather than merely increasing water content in muscle cells.
Zemer cautioned, however, that supplementation should not replace regular physical activity. “Just because you can increase lean muscle mass by taking creatine without exercise does not mean it is optimal or a replacement for exercise,” he said. “The benefits of exercise will always supersede those of creatine alone, and when the two are combined, they are both enhanced.”
Safety and dosage
The study used a 10‑gram daily dose, higher than the typical recommended minimum of 3 grams for women and 5 grams for men. The National Institutes of Health’s Office of Dietary Supplements considers creatine generally safe for healthy adults, though some individuals may experience bloating, stomach discomfort, or water retention.
For anyone considering creatine, Zemer advises consulting a healthcare professional, choosing a reputable brand, staying well‑hydrated, and taking the supplement consistently each day.
Study limitations
Researchers noted several limitations. Participants chose whether to join the exercise or non‑exercise arm before randomization, which could introduce lifestyle differences between groups. The trial lasted only 12 weeks and involved healthy adults, so long‑term effects and applicability to people with serious metabolic or neurological conditions remain unknown.
Despite these caveats, the findings add to a growing body of evidence that creatine is one of the most scientifically studied and validated supplements on the market, offering potential benefits for both physical performance and brain health.
Original reporting: Fox News (HLL/CB) — read the source article.
