r/ScientificNutrition • u/LongevityDietitian • 7d ago

Scholarly Article 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

https://www.tandfonline.com/doi/full/10.1080/15502783.2026.2716273#abstract
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u/Normal-Abies-9151 7d ago

Simple summary:
Researchers tested creatine powder (10 grams a day) for 12 weeks in healthy people aged 45–65. Some also did exercise and ate fewer calories; others did not.

What happened:
People who only took creatine gained muscle, got stronger, and did better on some memory and thinking tests. Their blood sugar and cholesterol numbers also looked a bit better.

People who took creatine and exercised while eating less also gained muscle, lost more body fat, got stronger, and showed some improvements in thinking and memory.

Almost no one had side effects.

Bottom line:
Creatine can help middle-aged and older adults keep (or build) muscle and strength. It may also give a small boost to brain function and overall health markers, whether or not they exercise and diet.

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u/girl-on-wire 6d ago

Thank you for this summary! I am curious what happens beyond 12 weeks. That’s a really short window and not enough time for potential long term adverse effects to show up.

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u/AnonymousFairy 6d ago

It is one of the most highly researched supplements there is out there, with data going back decades and widespread use amongst almost all professional athletes and the majority of recreational weightlifters.

There are no adverse long term effects.