According to recent research, creatine supplements can help improve muscle and bone mass even in the elderly.
THE’aging It is inevitable, but the speed at which age-related changes occur is greatly influenced by lifestyle. For example, aging (especially over 50) is known to be linked to loss of muscle mass, cognitive changes and changes in bone geometry (shape, size and structure of the bone).
Strength training can help counteract these less desirable effects of aging, and they are increasingly emerging tests of the fact that combining this exercise with a supplement creatine has several benefits.
Researchers from a new study recently published on Translational Activity Biomedicine analyzed the scientific literature available on the topic to provide an update on the importance of these two components for healthy aging.
The study
For this review, researchers looked at studies that specifically compared creatine and strength training to strength training alone for adults over 50. Each study also lasted for a minimum of five weeks.
Overall, the researchers found that adding creatine to an exercise regimen had many benefits:
- Lean muscle mass: Not surprisingly, this review found that creatine supplementation alongside strength training significantly increased muscle mass of an average of 1.17 kg (compared to exercise alone). It also improved upper body muscle strength.
- Cognitive function: More and more evidence is emerging about creatine’s role in brain health. Research shows that taking creatine can support brain health in terms of memory, processing and mood.
- Bone geometry: The effects of creatine on bone health are another more recent area of interest. While this review did not reveal a consistent benefit of the supplement for bone mineral density, it did improve some aspects of bone geometry (especially for postmenopausal women). This term really refers to the architecture of the bone. So, as we age, the shape of weight-bearing bones such as the femur and spine may compress, and some bones may even thin. These changes often contribute to the decrease in strength we see as we age.
Based on all available literature, it is generally recommended to take 5 to 10 grams of creatine to reap the benefits of the supplement. A dose of 5 grams is linked to improvements in muscle mass, but a larger dose of 10 grams may be more beneficial for cognition, bone health, and even strength.
Thus, we can conclude that creatine is the most researched supplement available and the studies continually demonstrate that daily creatine supplements benefit the whole body and everyone.
This latest review highlighted the role creatine plays in aging by not only preserving lean mass, but also increasing it and protecting bone integrity for older women (who experience significant changes after menopause).
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