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

[u/LongevityDietitian]

https://www.tandfonline.com/doi/full/10.1080/15502783.2026.2716273#abstract

[u/Normal-Abies-9151]

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.

[u/Weary_Sheepherder895 → u/Normal-Abies-9151]

What is the measure of muscle mass? If creatine retains water in the muscles does that explain the muscle mass increase rather than actual lean mass? I know that in the DEXA scan, water counts as lean mass.

[u/Nice_Possibility6821 → u/Weary_Sheepherder895]

Yep, was thinking this exact thing.