The Review: “Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia”

This review article provides an in-depth look at the impact of creatine supplementation, with and without resistance training, on muscle mass and bone density in older adults, with a particular focus on postmenopausal women. Creatine, commonly used to enhance athletic performance, is explored here as a potential aid for addressing sarcopenia (age-related muscle loss) and osteoporosis (bone loss), which are prevalent concerns for older women. The review includes data from several studies and presents key findings and practical recommendations to help postmenopausal women make informed decisions about their bone and muscle health.

Key Findings

One of the most promising results comes from a study that observed postmenopausal women taking creatine supplements in combination with resistance training. The participants, who took approximately 7-8 grams of creatine daily over a 12-month period, showed an increase in femoral neck bone mineral density—a critical area for bone fractures in older women. 

Researchers found that “twelve months of creatine supplementation (~8 g/day) combined with resistance training resulted in an increase in femoral shaft sub-periosteal width in postmenopausal females.” This increase in femoral shaft width suggests that creatine may contribute to improving the structural integrity of bones, particularly in high-risk areas.

Data-Driven Insights

The data in the reviewed studies consistently support the idea that creatine, when paired with resistance training, can lead to meaningful improvements in both muscle and bone health. For example, in trials with older adults, creatine supplementation was associated with:

• An increase in muscle density and strength, contributing to greater functional capacity and reduced fall risk.
• Improvements in specific bone health markers, such as femoral neck bone mineral density, which directly correlate with fracture prevention .

In particular, post-menopausal women participating in resistance training programs who took higher doses of creatine (around 7-8 grams daily) showed improved muscle and bone responses compared to those on lower doses. Studies that utilized creatine doses of 5 grams or less per day generally reported fewer benefits, highlighting the importance of dosing in achieving optimal outcomes.

Safety and Recommendations

The reviewed studies also address safety, indicating that creatine supplementation, when used appropriately, is safe for older adults, including aging women. Multiple studies noted no adverse effects on kidney or liver function when creatine was administered within recommended doses. For example, participants taking daily doses of around 8 grams for a year experienced no significant health issues, making it a safe option for most healthy individuals.

Quality of Research and Practical Implications

The quality of the studies reviewed adds credibility to the findings, as they include evidence from cellular studies, animal models, and human trials. For example, cellular studies on osteoblast (bone-forming cell) activity show that creatine can enhance bone formation at the cellular level, while human studies demonstrate real-world benefits for bone density and muscle strength in older adults. By presenting evidence from multiple study types, the researchers ensure that their conclusions are well-supported and applicable to post-menopausal women.

For those concerned about bone density and muscle health, this review provides encouraging evidence that creatine, especially when combined with resistance training, can be a useful addition to a bone health strategy. By helping to maintain both muscle mass and bone density, creatine supplementation can support long-term physical independence, decrease the risk of falls and fractures, and improve overall quality of life.

You can find the study here: https://www.sciencedirect.com/science/article/abs/pii/S8756328222001442?via%3Dihub

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.