ALast reviewed
Creatine: strength, muscle and the aging body
Many randomized trials and meta-analyses, consistent direction of effect, long safety record in healthy adults.
Editorial section. Research summaries are not product claims and contain no product links or offers. A summary is never proof that any product works.
- The question
- Does creatine plus resistance training improve strength and lean mass, including in older adults?
- Study design
- ISSN position stand (2017) and a meta-analysis of 22 randomized trials in older adults (2017). [1][2][3]
- What they found
- Adding creatine to resistance training produced greater gains in lean tissue and upper and lower body strength than training alone. Typical maintenance intake is 3 to 5 g per day. A separate systematic review found possible short-term memory benefits, with weaker evidence. [1][2][3]
- Limitations
- Effects depend on training. Most trials last weeks to months, not years. Cognitive findings come from small, varied studies.
- What this does not mean
- Creatine does not replace training, and it is not a treatment for any condition.
- Sources
- Kreider RB et al. J Int Soc Sports Nutr. 2017;14:18. doi.org/10.1186/s12970-017-0173-z
- Chilibeck PD et al. Open Access J Sports Med. 2017;8:213-226. doi.org/10.2147/OAJSM.S123529
- Avgerinos KI et al. Exp Gerontol. 2018;108:166-173. doi.org/10.1016/j.exger.2018.04.013
Where it is discussed on podcasts
Verified episodes. Hosts and guests do not endorse Everstack. Podcast index
- The Peter Attia Drive: #235 Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D. (2022-12-19)
- FoundMyFitness: #100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD (2025-03-31)
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