Creatine study shows increased muscle mass in older adults

A 12-week study involving adults aged 45 to 65 has demonstrated that daily creatine supplementation can significantly increase fat-free tissue mass. Participants taking 10 g of creatine daily without structured exercise gained an average of 1.1 kg of fat-free mass, while those combining creatine with strength training gained 1.27 kg.

The study also noted that the creatine group experienced a greater reduction in body fat percentage compared to the placebo group, with a decrease of 3.24 percentage points versus 1.87 percentage points. Additionally, the creatine group showed improved maximal strength and muscular endurance.

While some participants showed better results in specific memory and reaction tests, researchers noted these cognitive findings are exploratory. The study concluded that the supplementation was well-tolerated, though researchers cautioned that the small sample size and short duration limit definitive conclusions.