The Review: “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?”

Study Overview

A recent review published in the Journal of the International Society of Sports Nutrition tackles some of the most common questions and misconceptions surrounding creatine supplementation, a widely used dietary supplement. This extensive review was conducted by a team of researchers who collectively have published over 200 peer-reviewed articles on creatine. Their goal was to investigate common concerns about creatine supplementation, especially its safety and effectiveness, by examining scientific evidence from over 500 peer-reviewed publications.

The study addresses twelve major questions about creatine, ranging from safety to specific benefits for older adults and female populations. This article provides an accessible summary of the key findings for older women, focusing on how creatine supplementation could be a safe, effective tool to support muscle health, strength, and even bone density.

Quality and Rigor of the Study

This review stands out for its rigorous and thorough approach. It is comprehensive, examining over 500 peer-reviewed studies and providing evidence-based responses to common concerns. The international research team includes specialists in sports nutrition and clinical nutrition, enhancing the credibility of the findings. Importantly, the study examines both short and long-term effects of creatine, including a two-year study that found no negative health impacts from regular use, which provides strong reassurance for those considering long-term supplementation.

Key Findings for Older Women

The research indicates highly promising results for older women, who may be concerned about age-related declines in muscle mass, strength, and bone health. The study reports that “accumulating research over the past decade in older females demonstrates that creatine supplementation during a resistance training program can improve muscle mass, upper- and lower-body strength, and tasks of functionality,” such as the 30-second chair stand test, lying prone-to-stand test, and arm curl test.

In one cited study, women who supplemented with creatine (0.1 g/kg/day) while engaging in a supervised resistance training program over 52 weeks experienced slower bone mineral loss at the femoral neck (hip) compared to women who took a placebo. This suggests that creatine, when combined with exercise, may help counteract some of the natural bone density declines associated with menopause—a finding particularly important for those at risk of osteoporosis.

Addressing Common Safety Concerns

For women concerned about the safety of creatine, the review addresses several prevalent misconceptions:

Kidney Health

The study emphasizes that creatine supplementation does not lead to kidney damage when taken within recommended doses (3-5 g/day). Extensive research in healthy individuals found no adverse effects on kidney function, making it safe for regular use.

Water Retention

Creatine is often associated with water retention, especially in the first few days of supplementation. However, the research shows that this effect normalizes over time and does not lead to sustained bloating or discomfort.

Bone Health

When combined with resistance training, creatine may protect bone density. The study highlights that “postmenopausal females who supplemented daily with 0.1 g/kg/day of creatine during 52-weeks of supervised whole-body resistance training experienced an attenuation in the rate of bone mineral loss at the femoral neck (hip), compared to females on placebo during training.”

Why Creatine Matters for Postmenopausal Women

The study concludes that creatine supplementation, especially when combined with resistance training, can be a powerful tool for older women. According to the findings, even women who did not exercise saw benefits. For instance, one study noted that aging women who took creatine (0.3 g/kg/day for 7 days) showed significant improvements in lower-extremity physical performance, such as in the sit-to-stand test, and experienced gains in fat-free mass and upper- and lower-body strength compared to those on a placebo.

These findings make a strong case that creatine can play a supportive role in maintaining strength, muscle mass, and bone density. As the researchers note, creatine offers “substantial musculoskeletal and performance benefits in older adults,” especially in older women. The study underscores that creatine is not only safe but has become an essential supplement for women who wish to support healthy aging and preserve their independence and functionality over time.

You can find the study here: https://link.springer.com/article/10.1186/s12970-021-00412-w#Sec14

About The Review

As part of The Next Chapter, our dedicated women’s health blog, we strive to empower our readers by bridging the gap between complex scientific research and practical understanding. The Review is our mini-series of literature reviews, where we dive into the science behind creatine supplementation and other relevant postmenopausal health subjects. By breaking down the latest findings from the scientific community, we aim to help our customers make informed decisions about how cheap and effective supplementation can support their health and well-being.