Creatine Supplement Linked To Stronger Muscles In Older Adults Even Without Exercise

Daily Creatine Supplementation Linked to Muscle Gains in Middle-Aged Adults

A new clinical study suggests that creatine monohydrate could serve as a valuable tool for middle-aged adults looking to preserve muscle mass and strength, regardless of whether they maintain a rigorous fitness routine. The findings, published in the Journal of the International Society of Sports Nutrition, offer compelling evidence that the popular supplement extends its benefits well beyond the athletic world.

Researchers focused on a cohort of 64 healthy adults between the ages of 45 and 65. Over a 12-week period, participants were divided into groups based on their activity levels, with some engaging in a structured diet and exercise regimen while others remained sedentary. Within these groups, individuals were randomized to receive either 10 grams of creatine daily or a placebo.

The results revealed that those who did not exercise but took creatine saw a significant increase in lean tissue, gaining an average of 2.4 pounds. These participants also demonstrated measurable improvements in strength during bench and leg press assessments. While those who combined creatine with exercise—which included resistance and aerobic training three times weekly—achieved even more robust results, the data highlights the supplement’s efficacy as a standalone aid for muscle health.

Richard Kreider, the study’s principal investigator and director of the Exercise and Sport Nutrition Lab at Texas A&M University, has spent more than three decades investigating the compound. He notes that while the body naturally produces creatine and obtains it through sources like meat and fish, achieving a 10-gram daily intake through diet would require consuming five to 10 pounds of protein, making supplementation the only practical approach.

The study also addressed the common dilemma of weight loss, where individuals often lose muscle along with body fat. Participants in the exercise and calorie-deficit group who supplemented with creatine gained nearly three pounds of lean tissue and saw a more significant reduction in body fat compared to those taking the placebo. Researchers believe this is the first study to demonstrate that creatine can enhance the body-composition benefits of a structured weight-loss program.

While the supplement showed clear advantages for muscle and strength, it did not appear to impact aerobic capacity, suggesting its primary mechanism remains tied to muscular power and cellular energy replenishment.

Given the long history of safety research surrounding the supplement, these findings add to the growing body of literature supporting its use for aging populations. A 2025 analysis involving 685 clinical trials, led by Kreider and his colleagues, confirmed that creatine usage is not associated with an increased rate of side effects compared to a placebo. As the global population ages, researchers suggest that addressing age-related declines in muscle mass may be one of the most significant roles for such interventions in the future.

The research project was supported by the WoodNext Foundation via the Texas A&M Foundation.