Creatine Builds Muscle, Increases Lean Body Mass, in All Age Groups

Creatine is high on the top-ten list of evidence-based dietary supplements used by athletes and body builders to enhance performance, muscle power and fitness. The science behind creatine is as impressive as its popularity. The benefits of creatine are scientifically validated by a research portfolio replete with published reports and clinical trials.

The exciting news is that creatine is not just for the young. The latest research shows that men and women of all ages can benefit from using creatine to support muscle strength. While the average person over fifty may not be looking to participate in a weight-lifting competition, maintaining muscular fitness is vitally important as we age and a key factor for healthy longevity. Studies have examined the effects of creatine in older men and women and the findings are compelling. Creatine may be one of the most effective supplements for keeping physically and mentally fit throughout life.

In a double-blind, placebo-controlled, twenty-eight men and women, over age 65, took part in a whole-body resistance exercise program 3 days a week while taking either creatine or a placebo. The researchers measured total body mass and lean body mass along with strength of various body parts. The creatine and placebo groups had improvements in measurements of strength and performance of functional tasks, which is not surprising since exercise helps keep you strong and fit. But only the creatine group showed increases in total body and fat-free mass. The report concluded that “The addition of creatine supplementation to the exercise stimulus enhanced the increase in total and fat-free mass, and gains in several indices of isometric muscle strength.”

Reference: Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.