Creatine supplementation linked to lean mass gains and selected cognitive improvements in middle-aged and older adults
A 12-week randomized controlled trial of 64 adults aged 45–65 found that creatine monohydrate supplementation (10 g/day) increased lean tissue mass and strength, and was associated with favorable changes in body fat, blood lipids, and selected cognitive function markers — with or without concurrent exercise and diet intervention.
Researchers enrolled 73 healthy sedentary adults aged 45–65 years (average 54.5 years), who self-selected into either a non-exercise group or an exercise-plus-diet intervention group, then were randomly assigned to receive either 10 g/day of creatine monohydrate or placebo in a double-blind design. Sixty-four participants completed the 12-week trial.
Body composition was measured by DXA scan at baseline, week 6, and week 12; fasting blood lipids, HbA1c, and a battery of cognitive tests were also assessed at these timepoints. Creatine supplementation alone (without exercise) increased lean tissue mass, strength, and muscular endurance, and was linked to favorable shifts in blood lipids, HbA1c, and selected cognitive markers including memory. When combined with exercise and a weight-loss diet, creatine produced greater reductions in body fat percentage and gains in muscular strength and endurance, alongside improvements in selected cognitive function and memory measures. The supplement was well-tolerated with no reported adverse effects. The authors note that individual cognitive and biomarker findings should be treated as exploratory, reflecting the secondary nature of many outcomes. This trial suggests creatine may support muscle and strength maintenance across both sedentary and active middle-aged and older adults, though the cognitive and metabolic benefits require confirmation in larger, purpose-designed studies.
The study split participants into four arms: placebo-only, creatine-only, placebo plus exercise-diet, and creatine plus exercise-diet. Lean mass increased in both creatine groups, with the exercise-plus-creatine group showing the largest gains in strength and muscular endurance. Notably, creatine alone (no exercise) still improved selected blood lipids and HbA1c levels compared to placebo, suggesting metabolic benefit independent of training stimulus. Cognitive improvements included selected memory and executive function markers, though the authors explicitly classify these as exploratory findings and acknowledge they were not the primary outcome. The effect sizes on cognitive function were modest, and no correction for multiple comparisons is mentioned — a limitation that makes individual cognitive claims tentative. This was a self-selected (not fully randomized) entry into exercise groups, which may introduce bias. Creatine appears safe and well-tolerated in this age group, with no dropouts due to adverse events.
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- Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults. — Journal of the International Society of Sports Nutrition (Read the original)