Creatine Study Points to Midlife Muscle Benefits

Researchers at Texas A&M conducted a 12-week clinical trial involving 64 healthy people ages 45 to 65. Participants were randomly placed in groups receiving either a daily 10g dose of creatine monohydrate or a placebo. They could also follow a structured exercise plan paired with a calorie-deficit diet, or maintain their normal routines.

Everyone receiving creatine added some lean mass, including those who did no strength training. People who did not exercise gained about 2.4lb, compared with 2.8lb among those who exercised. Both creatine groups also improved their bench press and leg press performance, along with muscular endurance. The participants who exercised recorded the larger strength gains.

These findings matter in midlife because muscle mass naturally begins declining during this period. That loss can affect calorie expenditure and injury risk, making the preservation of muscle and strength relevant to staying active. The study also recorded exploratory gains in memory and processing speed. Separate, broader research has linked creatine supplementation with cognitive function, prompting calls for more testing among older people and patients with dementia or cognitive impairment. The trial was small, but its results suggest creatine may support lean mass and strength even when adults are not participating in strength workouts.