New research suggests creatine may help increase lean muscle mass, improve strength and endurance, and enhance some aspects of cognitive function—even in people who do not follow a structured exercise program.
Creatine's benefits may not be limited to people who exercise regularly. A new study suggests that the dietary supplement may help increase lean muscle mass, improve strength and endurance, and enhance certain aspects of cognitive function even among people who do not follow a structured exercise program.
Effect of creatine beyond exercise (Pexels)
The study involved 64 people aged between 45 and 65, who were divided into four groups.
Participants in two of the groups took 10 grams of creatine monohydrate daily, while those in the other two groups received a placebo.
Participants had the option of joining a training and nutrition program that included resistance and aerobic exercises three times a week, along with a diet containing specified proportions of carbohydrates, protein and fat and a reduced daily calorie intake.
The researchers assessed body composition, conducted blood tests, and performed tests to evaluate cognitive performance and memory at the beginning of the study, after six weeks and at the end of the 12-week study.
The results showed that people who took creatine without following the exercise and dietary program experienced an increase in lean mass, along with improvements in strength and muscular endurance.
Members of this group also showed improvements in some tests of cognitive function and memory.
Participants who took creatine while also following the exercise and dietary program likewise experienced a reduction in body fat, in addition to improvements in muscle-related measures.
The researchers said the findings provide preliminary indications that warrant further investigation, but they do not mean that taking creatine alone can make someone stronger or smarter without physical activity.
Creatine is primarily known for its role in supporting energy production in the muscles.
When consumed, it increases the body's stores of phosphocreatine, a system that helps muscle cells produce energy. It also draws water into muscle tissue, which may support processes involved in protein synthesis.
This mechanism also extends to the brain. Previous research suggests that creatine may help provide energy to brain cells, which could partly explain the cognitive improvements observed by the researchers.
However, experts stress that exercise remains an essential component and that creatine should be viewed as a supplement to physical activity rather than a replacement for it.
The study is limited by its small sample size and exploratory nature, as well as a prior research connection between one of its authors and an entity associated with the creatine used in the study.
Larger studies are still needed to determine the extent of these potential benefits, the mechanisms behind them and the appropriate doses, particularly when it comes to cognitive effects.
People are advised to consult a specialist before starting creatine supplementation, particularly because its use may be associated with side effects in some individuals, including bloating and gastrointestinal problems.
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