A new study from Texas A&M University suggests creatine may help adults maintain and build lean muscle and strength, even without a structured exercise routine.
Researchers followed 64 adults between the ages of 45 and 65 for 12 weeks. Participants were given either 10 grams of creatine monohydrate each day or a placebo.
Researchers found that adults who took creatine but did not participate in structured exercise gained about 2.4 pounds of lean tissue during the 12-week study.
Those who took creatine and consistently exercised saw even greater gains.
Dr. Kathy Nguyen with Memorial Hermann Medical Group says creatine can be especially helpful as people age.
“It’s beneficial for aging, for muscle recovery, even menopause or perimenopause,” Nguyen said. “It really helps with muscles, but there’s a lot of research and data that it has long-lasting benefits for brain health, metabolic diseases, and just overall fitness.”
Researchers also found that participants taking creatine while following a calorie deficit were better able to preserve muscle while losing fat.
Nguyen said maintaining muscle mass can be particularly important for people trying to lose weight.
“If you are losing weight, the first thing we always see go is the muscle,” Nguyen said. “So you want to optimize protein, but those patients of mine on GLP-1s, I often recommend creatine so they can maintain that muscle mass and then lose the right type of weight and not the wrong one from our muscles.”
Nguyen recommends creatine monohydrate for adults 18 and older who are looking to maintain muscle mass. She recommends taking 3 to 5 grams per day.
As with any supplement, people should talk with their doctor before adding creatine to their routine, particularly if they have underlying health conditions or take medications.
