A study from Texas A&M University has highlighted the potential benefits of creatine supplementation for preserving muscle mass and boosting strength in adults aged 45 to 65, even in the absence of a structured exercise program. Published in the Journal of the International Society of Sports Nutrition, the 12-week study adds to the growing interest in creatine as more than just a sports supplement, particularly regarding its role in supporting muscle health in older adults.
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Dr. Richard Kreider, the study's principal investigator and director of the Exercise and Sport Nutrition Lab at Texas A&M, has researched creatine for over 30 years. The naturally occurring compound is known for replenishing cellular energy and enhancing exercise performance, muscle, and strength. Kreider's research underscores potential health benefits throughout the lifespan.
In the study, 64 healthy adults participated in a 12-week program, with subjects randomly assigned to take either 10 grams of creatine monohydrate or a placebo daily. Participants could either engage in a structured exercise and diet-induced weight-loss program or maintain their usual non-exercise routine. Among those not participating in any exercise, individuals taking creatine gained approximately 2.4 pounds (1.1 kilograms) of lean tissue and showed improvements in leg and bench press strength. Those in the exercise program combined with creatine experienced even greater strength gains and increased time to exhaustion.
The research also examined the challenge of losing fat while maintaining muscle during weight loss. Participants in the exercise group followed a calorie-restricted diet; those taking creatine gained nearly three pounds (1.4 kilograms) of lean tissue and experienced a reduction in body fat. In contrast, the placebo group showed minimal change in lean tissue. Notably, the study found that creatine supplementation led to a more significant reduction in body fat percentage compared to exercise and dieting alone, marking an important finding in the context of weight loss strategies.
Kreider has previously noted the significance of creatine for older adults, particularly in combating age-related declines in muscle mass and cognitive function. Although the body produces creatine naturally, dietary sources are limited to meat and fish, necessitating supplementation for many individuals to reach adequate levels. For instance, consuming about five to ten pounds (2.3 to 4.5 kilograms) of meat or fish daily would be required to obtain 10 grams of creatine, highlighting the practicality of supplementation.
Creatine remains one of the most researched sports and nutritional supplements. A 2025 analysis by Kreider and colleagues reviewed 685 clinical trials, revealing no significant difference in reported side effects between creatine users and those receiving a placebo.