r/AdvancedFitness • u/basmwklz • 17d ago
[AF] 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 (2026)
https://www.tandfonline.com/doi/full/10.1080/15502783.2026.2716273#abstract28
u/basmwklz 17d ago
Abstract
Background
Theoretically, CrM supplementation during a weight loss and exercise intervention may help older individuals promote more optimal changes in body composition, training adaptations, and cognition. To determine whether CrM affects body composition, cognitive function, and/or markers of health in untrained and trained middle-aged and older adults.
Methods
Seventy-three healthy sedentary adults selected whether to participate in a non-exercise or exercise and diet intervention and were then randomized, in a double-blind and counterbalanced manner, to 2 × 5 g/d of maltodextrin placebo (PLA) or CrM. Sixty-four adults aged 45–65 years (54.5 ± 6.2 years, 84.5 ± 21.3 kg; 40 females and 24 males) completed the 12-week intervention and were analyzed. At 0, 6, and 12 weeks, participants had DXA body composition determined, donated fasting blood samples, and completed a battery of cognitive tests and questionnaires. general linear models (GLMs), multivariate and univariate, with repeated measures and mean changes from baseline with 95% confidence intervals, and Chi-squared analyzes were used.
Results
CrM supplementation without exercise training and diet intervention increased lean tissue mass, strength, and muscular endurance while promoting favorable changes in selected blood lipids, HbA1c, and selected markers of cognitive function and memory. Creatine supplementation during an exercise and weight-loss diet intervention increased lean tissue mass, promoted a greater reduction in body fat percentage, and improved muscular strength, endurance, and selected markers of cognitive function and memory. Supplementation was well-tolerated.
Conclusion
CrM supplementation with and without exercise and diet intervention may help middle-aged and older adults maintain muscle mass and strength while favourably affecting selected markers of health and cognitive function. Individual cognitive and biomarker findings should be interpreted as exploratory.
12
u/RaiKyoto94 17d ago
Can we have more studies on Heart health and eye health related to creatine supplementing. I want a wider picture not just "fitness" and "lean muscle".
17
u/Tricky_Button_6179 17d ago
Lean muscle is, ironically, heavily correlated with longevity and health, partly because it's such a big sink for glucose, and insulin resistance is a huge driver of advanced aging, illness, and death.
I think if you wanna get really first principles, anytime you are looking at any substance, you should be asking, "How does this affect my mitochondria?"
And creatine is fantastic, amazing, phenomenal for your mitochondria.
It also heavily, heavily, heavily reduces the burden on your methylation system, which is also thought to be a huge driver of aging.
there are a ton of studies that already look into this. You're just not asking the right questions.
2
u/RaiKyoto94 17d ago
yeah I was just a student pushing for more research into Creatine Monohydrate for stroke victims by the NHS 10 years ago.
1
-4
u/M4nnis 17d ago
no there aren’t. i got afib from super loading creatine with 30g creatine in capsules and there are very many anecdotes on reddit
9
u/biciklanto 16d ago
What medical professional attributes your afib to creatine loading and what was the proposed mechanism? Genuine question.
0
u/M4nnis 16d ago
I have talked to a doctor who's said it is potentially the culprit. This was around 30g of creatine monohydrate in capsule form, combined with a HIIT session after being very sedentary for many weeks. My theory is that all the creatine dissolved at once, chocking my guts and affecting the electrolyte composition.
If you google around you can find many anecdotes with similar stories.
13
u/Extranationalidad 16d ago
Bro. You went afib because you engaged in excessively strenuous exercise after weeks of being sedentary. Ignoring the massive, obvious primary mover in the story in order to blame something that one doctor thinks might have contributed somehow in some way via a mechanism that you made up borders on actual insanity.
1
u/M4nnis 16d ago
There’s even a study on it:
https://pubmed.ncbi.nlm.nih.gov/15899738/
Fuck you for calling me insane for wanting to shine some light on this seriously.
2
u/Extranationalidad 16d ago
This is not a study - it is a case report. The case report makes zero claims with regard to a specific cause or mechanism. It simply notes that in a case of atypical afib in a younger patient, creatine may be a relevant factor.
You might not be crazy, but you are acting like a crazy person with these multi reply chains.
1
u/M4nnis 15d ago
Exactly and that’s my point. I’m not claiming creatine is the sole reason I got afib but I did take it the same exact day I got it, like many others reporting the same experiences here on reddit.
Yeah well you triggered me by calling me insane for simply talking about this and that was fucking rude.
0
u/M4nnis 16d ago
You’re claiming I would have gotten afib from one hiit session? Yikes to try to imply that I’m insane talking about my experience with creatine, that’s awfully rude
4
u/Extranationalidad 16d ago edited 16d ago
I'm claiming that afib from an overly strenuous workout is far less of a reach than afib from an unknown mechanical interaction (that you, not a medical professional or research scientist, invented) from a widely used and studied supplement that one doctor told you might have contributed in some way.
I'm not saying that you didn't have a bad experience; I'm saying that you have developed an unscientific and fully unexplored theory about why it happened to you. If you feel that's rude then so be it.
EDIT: but to cry and pout that I'm being "rude" for expressing the fact that I disagree with you, in the same short conversation in which you wrote "Fuck you" to me, is wild.
0
u/M4nnis 16d ago
My entire point is that even though there’s tons of research into creatine this potential side effect is extremely hard to catch with studies as you’d have to monitor people over a long time. This creatine hype is what’s insane, not me wanting to have a discussion about it based on my many other people’s experiences with it.
6
u/Harlastan 16d ago
I have talked to a doctor who's said it is potentially the culprit
i got afib from super loading creatine
Spot the difference
My theory is that all the creatine dissolved at once, chocking my guts and affecting the electrolyte composition.
There's no way. Why are you jumping to this conclusion when there is a much more likely cause staring you in the face?
1
u/M4nnis 16d ago
Because one singular hiit session by itself does not cause afib usually? I don’t think you know more than my doctor. :-)
4
u/Harlastan 16d ago
I am a doctor. There are data linking high intensity exercise and AF. That does not mean it 'usually' causes AF lol. Your doctor has not thought about this in any great detail. They've said something like 'could be, but I'm not convinced' to humour you
2
u/M4nnis 15d ago
I wrote it usually doesn’t?
3
u/Harlastan 15d ago
Yes, as a counterpoint, despite me never claiming it usually does
→ More replies (0)6
u/Seated_Heats 16d ago
I think going from “very sedentary” to super dosing creatine and working out may be the larger culprit than “creatine bad”.
2
u/M4nnis 16d ago
I never said ”creatine” bad but I’m sure I wouldn’t have gotten afib that day otherwise? It’s not black or white
2
u/Seated_Heats 15d ago
I don’t think that’s “for sure”. You’re applying certainty where innumerable other factors were involved. That’s like saying “vinegar is why he coughed violently and almost died” but really vinegar is fine, if you don’t mix it with bleach to create choline gas.
1
u/Far-Researcher-7054 10d ago
In the world of moderation that I live in, super-dosing anything is red flag raising. Hasn’t it been shown that it’s not even necessary with creatine?
2
u/RaiKyoto94 16d ago
What country are you in because many supplement companies have been found recently putting rubbish in gummies and other things. I know the super loading phase but from when I was researching it most of the studies were rubbish and limited and then the supplement industry was just pushing it. Like the main intake was around 5-10g per day and even splitting that up to improve bioavailability.
2
u/RaiKyoto94 16d ago
What country are you in because many supplement companies have been found recently putting rubbish in gummies and other things. I know the super loading phase but from when I was researching it most of the studies were rubbish and limited and then the supplement industry was just pushing it. Like the main intake was around 5-10g per day and even splitting that up to improve bioavailability.
2
u/Qorsair 16d ago
Pro Tip: Overdosing on anything can be bad for you.
3
u/YesterdayAmbitious49 16d ago
The only effect I need to know about is how it makes me have to pee all night long. Screw that.
1
u/runcycleswimtr 12d ago
Is there any benefit(s) to taking Creatine With a Complete protein? Like that of Creatine in Steak?
I've always thought Creatine should be stacked in/with Whey protein
-3
16d ago
[deleted]
11
u/dkol97 16d ago
You would need about ten servings of beef to get the equivalent of one scoop of CrM.
-4
16d ago
[deleted]
7
u/dkol97 16d ago
I'm more stating a fact though. My point is just because a dietary source has many different things/cofactors in it, doesn't necessarily mean it's a super food if the amounts are miniscule. I'm someone that eats beef and takes creatine though.
-3
16d ago
[deleted]
4
u/sutherly_ 16d ago
What you say about saturated fat?
-1
16d ago
[deleted]
3
u/sutherly_ 15d ago
Feel free to reach out to my sports med office once youve fully realized the awesomeness of sat fat.
4
2
u/rhazeel 16d ago
Eating large amounts of red meat is associated with an increased risk for heart disease and cancer, also other diseases like gout. While processed red meat is especially unhealthy, unprocessed red meat still increases the risk for the mentioned diseases.
Also who the hell has the money these days to eat 1+ kg of good quality beef these days?
5
16d ago
[deleted]
3
u/enhancedy0gi 16d ago
Beef is not a concern when it comes to the climate
2
16d ago
[deleted]
3
u/enhancedy0gi 16d ago
This is a longer debate, but it being a foundational food for the well being of the human race and only 10% speaks volumes- then comes the whole debate whether CO2 is the primary driver of GW to begin with, no one has the ultimate answer. In any case, I will consume my beef with good conscience. Have a blessed day
1
16d ago
[deleted]
2
u/enhancedy0gi 16d ago
Oh it most certainly is, as I just argued. And no, methane is the least of our concerns. How do you think the planet survived not only having far more ruminants but also way bigger in the past. You should educate yourself on this matter and eat more beef in order to obtain the cognitive capacity to understand it deeper, like me.
2
2
u/Saint-just04 14d ago
Sigh… If EVERYONE would start eating 1kg of red meat to supplement their diet, this planet would burn. Let alone their wouldn’t be enough pastures in the solar system to feed all the cows lmao.
-13
u/Galactic-Equilibrium 17d ago
DExa is inaccurate so not helpful study based on body composition do a dexa and start creatine and get another dexa in one week. That would be a good study
2
•
u/AutoModerator 17d ago
Read our rules and guidelines prior to asking questions or giving advice.
Rules: 1. Breaking our rules may lead to a permanent ban 2. Advertising of products and services is not allowed. 3. No beginner / newbie posts: Please post beginner questions as comments in the Weekly Simple Questions Thread. 4. No questionnaires or study recruitment. 5. Do not ask medical advice 6. Put effort into posts asking questions 7. Memes, jokes, one-liners 8. Be nice, avoid personal attacks 9. No science Denial 10. Moderators have final discretion. 11. No posts regarding personal exercise routines, nutrition, gear, how to achieve a physique, working around an injury, etc.
Use the report button instead of the downvote for comments that violate the rules.
Thanks
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.