The Review: “Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women”
This 12-month clinical trial explored the potential benefits of creatine supplementation combined with resistance training on bone density preservation in postmenopausal women. For women concerned about osteoporosis, this study offers promising insights into maintaining bone health and reducing fracture risk. Conducted by a team from the Universities of Saskatchewan and Regina, the study provides valuable data on how this regimen affects bone mineral density (BMD) and structural bone strength.
Study Design and Participants
The study involved 47 postmenopausal women with an average age of 57. Participants were randomized into two groups: one group received creatine supplementation (0.1 grams per kilogram of body weight daily), while the other group received a placebo. Both groups participated in a supervised resistance training program three times a week, which included exercises targeting major muscle groups at around 80% of their maximum lifting capacity. Compliance rates were high, with about 75-77% attendance at exercise sessions and 78-79% adherence to supplement use.
The study followed a double-blind, randomized, placebo-controlled design, considered the gold standard in clinical research. Compliance was closely monitored, and participants underwent regular blood and urine tests to assess any adverse effects, contributing to a robust and reliable study.
Key Results
One of the most significant findings was that creatine supplementation appeared to help preserve BMD at the femoral neck, a crucial area for fracture risk. Over 12 months, the creatine group showed only a 1.2% reduction in femoral neck BMD, while the placebo group saw a 3.9% reduction. According to the researchers, even a small BMD decrease at the femoral neck can impact fracture risk. They noted that a 5% reduction in BMD is associated with a 25% increase in fracture risk.
The creatine group also demonstrated improvements in bone structure, particularly at the femoral shaft, where the subperiosteal width (outer bone width) increased slightly. This change is significant because it enhances bone bending strength, a factor in fracture prevention. The study authors suggest that the combination of creatine and resistance training may increase bone strength both directly, through supporting bone cells, and indirectly, by improving muscle mass, which places beneficial stress on bones during exercise.
Additional Findings: Strength Gains and Safety
Alongside the preservation of bone density, the creatine group experienced strength gains in the upper body, with bench press strength improving by 64% over the study period, compared to 34% in the placebo group. This increase in strength may further contribute to functional independence and reduced fall risk in older women.
Safety was a key focus of the study. Blood and urine tests showed no significant adverse effects, with only mild gastrointestinal symptoms (e.g., heartburn, mild nausea) reported by a few participants in the creatine group. These effects were minor and did not impact participants’ ability to continue with the study, indicating that the creatine supplementation regimen is generally well-tolerated in this demographic.
Why This Study Design Stands Out
The study’s 12-month duration sets it apart from earlier, shorter studies, which may have missed longer-term bone benefits due to insufficient observation periods. The researchers explain that bone adaptations to training can take longer than six months, particularly in postmenopausal women. This long-term approach allowed the team to capture meaningful data on the impact of creatine and resistance training on bone health.
The double-blind, placebo-controlled design also ensured minimal bias, and adherence was well-monitored throughout the study. All participants were assessed by blinded researchers, and the double-blinding extended to supplement and placebo administration, ensuring that neither the participants nor the researchers knew who received creatine until after the study was completed. Such rigorous design elements contribute to the credibility of the findings.
Practical Implications
This study has strong implications for postmenopausal women focused on bone health and osteoporosis prevention. The femoral neck, where creatine showed significant bone preservation, is a particularly high-risk area for fractures in older women. As the researchers highlight, “osteoporotic fracture at the femoral neck is very deleterious” for postmenopausal women, leading to loss of independence and increased healthcare costs.
Furthermore, resistance training alone has modest effects on BMD, typically resulting in only a 1-2% increase per year. The addition of creatine supplementation appears to enhance these benefits, potentially offering a practical solution for women looking to maintain or improve bone density. This dual benefit of bone and muscle strength also means that women may see improved physical function and balance, key factors in reducing fall risk.
The findings suggest that creatine supplementation, when combined with resistance training, could be a valuable addition to a postmenopausal bone health regimen. The researchers emphasize that, while the results are promising, larger trials are necessary to confirm these benefits further.
For women concerned about osteoporosis, these results suggest that discussing creatine supplementation with a healthcare provider might be worthwhile as part of a comprehensive strategy that includes resistance training. This combination offers a promising path to maintain bone density, improve muscle strength, and reduce fracture risk, supporting long-term independence and quality of life.
You can find the study here: https://journals.lww.com/acsm-msse/fulltext/2015/08000/effects_of_creatine_and_resistance_training_on.5.aspx
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.
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.
What was the main focus of the study on creatine and resistance training?
The study focused on exploring the benefits of creatine supplementation combined with resistance training on preserving bone density in postmenopausal women.
How many participants were involved in the study?
The study involved 47 postmenopausal women with an average age of 57.
What was the dosage of creatine given to the participants?
Participants in the creatine group received 0.1 grams of creatine per kilogram of body weight daily.
What were the key findings regarding bone mineral density (BMD)?
The creatine group experienced only a 1.2% reduction in femoral neck BMD, while the placebo group saw a 3.9% reduction, suggesting creatine helps preserve bone density.
Did the participants experience any adverse effects from creatine supplementation?
Most participants reported no significant adverse effects, with only a few experiencing mild gastrointestinal symptoms that did not hinder their participation.
How did strength gains compare between the creatine and placebo groups?
The creatine group saw a 64% improvement in bench press strength, while the placebo group had a 34% increase.
What is the significance of the femoral neck in relation to bone health?
The femoral neck is a high-risk area for fractures in older women; preserving BMD here can significantly reduce fracture risk.
Why is the study's duration of 12 months important?
The longer duration allowed researchers to capture more meaningful data on bone adaptations, which can take longer than six months, especially in postmenopausal women.
What practical implications do the study's findings have for postmenopausal women?
The study suggests that combining creatine supplementation with resistance training could be an effective strategy for maintaining bone density and improving muscle strength, thus reducing fall risk.
Should women concerned about osteoporosis consider creatine supplementation?
Yes, the study indicates that discussing creatine supplementation with a healthcare provider could be beneficial as part of a comprehensive strategy for bone health.