Creatine Can Make Aging Adults Stronger—Even Without Exercise

Everyone seems to be taking creatine these days. Its purported benefits—improved brain health, increased bone strength, and getting absolutely yoked—have made it one of the most popular supplements in the realm of longevity and health. Though there are many myths about the supplement, numerous studies have shown just how safe and effective it is. Now there’s some new literature to add to the laundry list of creatine’s benefits, and it’s huge news for middle-aged folks.What does the study say?A new study published in the Journal of the International Society of Sports Nutrition by researchers at Texas A&M University looked at how creatine use affected adults between the age of 45 and 65 who either exercised or did not. During the 12-week experiment the group of 64 adults were split into groups that either took 10 grams of creatine or a placebo. Participants were then broken up into exercise and non-exercise groups.At the halfway point and end of the experiment, the researchers analyzed their participants’ body compositions and found that those who took 10 grams of daily creatine and did not exercise had greater lean tissue mass, improved strength and muscle endurance, as well as enhanced cognitive function and memory. Those who took the creatine and worked out had the same improvements but to a greater degree.One thing creatine had no effect on—in either the exercising or non-exercising group—was aerobic capacity. While there were improvements in leg and bench pressing, creatine usage did not impact performance on the stationary bicycle, walking, or jogging, of which the latter two were done on the treadmill or outdoors.What does this mean for middle-aged adults?There are existing studies on the benefits of creatine on older adults, an age group in which strength starts to naturally decline. For example, one 2019 review published in the Journal of Clinical Medicine found that supplementing creatine after the age of 65 helped to slow down muscle loss whether or not someone exercised regularly. Another study established creatine’s benefits on cognitive function for all people, including those who are older.This study’s results shouldn’t be an excuse to swap in creatine for exercise. Aging adults should remain active to help with their mobility, which in turn will allow them to stay independent longer in life.“Exercise isn’t just about looking good in the mirror—it’s about keeping your mitochondria firing, your inflammation down, and your heart beating strong for decades to come,” Dr. Alka Patel, longevity and lifestyle doctor, and founder of the Million Hour Club, told GQ earlier this year. “If longevity is your goal, movement is your medicine.”