The Review: “Use of creatine in the elderly and evidence for effects on cognitive function in young and old”

This comprehensive review examines how creatine supplementation can positively impact muscle function and cognitive performance in older adults, with promising benefits for post-menopausal women. Creatine, a compound naturally produced in the body and found in foods like meat, plays a critical role in cellular energy production, particularly in muscle tissue and the brain. The study, published by Rawson and Venezia, synthesizes findings from various clinical trials and studies over the past few decades to highlight how creatine can address age-related challenges faced by older adults, specifically post-menopausal women.

Background

As women age, particularly post-menopause, they often face reductions in muscle mass, bone density, and cognitive function. These changes can lead to decreased strength, higher fatigue levels, and challenges in performing daily activities. According to the study, “with aging and reduced physical activity, there are decreases in muscle creatine, muscle mass, bone density, and strength.” The review highlights how creatine supplementation may counteract these effects, making it a promising intervention for improving overall quality of life in this demographic.

Why This is a Strong Study

The review by Rawson and Venezia stands out for several reasons:

Comprehensive Scope: The review synthesizes a wide range of studies, spanning both physical and cognitive domains, to present a holistic view of creatine’s potential benefits.

Focus on Gender and Age: Unlike many studies that generalize findings based on research conducted on men, this review specifically includes studies on older women, which provides a more accurate perspective for older women.

Safety and Accessibility: Creatine is noted as “an inexpensive and safe dietary supplement that has both peripheral and central effects,” making it accessible for older adults. The study also highlights its strong safety profile across various age groups, which is reassuring for those concerned about long-term effects

Key Findings

The study points to several key benefits of creatine supplementation, especially when it is combined with resistance training. For aging women, the benefits observed include:

Improved Muscle Strength and Fatigue Resistance

In the studies reviewed, short-term, high-dose creatine supplementation of 20 grams per day for 5 days increased muscle phosphocreatine by approximately 7% in older adults, which contributes to enhanced muscle strength and energy availability.

Creatine, even without exercise, improved muscle strength and fatigue resistance in older adults, with improvements in strength recorded up to 30% following combined creatine and resistance training.

The study notes that “short-term high-dose creatine supplementation, independent of exercise training, increases body mass, enhances fatigue resistance, increases muscle strength, and improves the performance of activities of daily living”

Enhanced Performance in Daily Activities

Improved muscle function due to creatine allows older adults to perform daily tasks with less fatigue. For example, older adults supplementing with creatine exhibited enhanced ability to perform activities of daily living (ADL) such as walking, lifting, and stair climbing 

Better Bone Mineral Density

Bone health is a significant concern for post-menopausal women.  Creatine supplementation, combined with resistance training, produced a notable increase in bone mineral density (BMD), as much as 3.2% compared to 1% with resistance training alone. The study reports that when combined with resistance training, creatine supplementation leads to “a greater increase in bone mineral density than resistance training alone.” 

Potential Cognitive Benefits

Perhaps most encouraging for aging women worried about cognitive decline, the study suggests that creatine may enhance cognitive function. It notes that “higher brain creatine is associated with improved neuropsychological performance” and that “cognitive processing, either experimentally or naturally (due to aging) impaired, can be improved with creatine supplementation.” 

For instance, cognitive tasks such as memory recall and spatial recall improved following creatine supplementation of 20 grams per day over 14 days in one of the studies reviewed.

In another study, creatine supplementation improved cognitive function in older adults who were experiencing age-related cognitive impairments, with some tasks showing up to 14% improvement in performance.

Creatine supplementation emerges from this review as a promising option to combat age-related physical and cognitive decline, offering benefits that can directly impact the daily lives of older women. The study concludes by stating that “the benefits afforded to older adults through creatine ingestion are substantial, can improve quality of life, and ultimately may reduce the disease burden associated with sarcopenia and cognitive dysfunction.”

However, the authors advise consultation with a healthcare provider before beginning supplementation, particularly for those with kidney issues, to ensure the best individual outcome.

You can find the study here: https://link.springer.com/article/10.1007/s00726-011-0855-9

 

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.