POWER UP AGING MUSCLES: THE BENEFITS OF CREATINE FOR OLDER ADULTS

Gone are the days creatine supplementation is exclusive for weightlifting athletes. Curious minds wondered how benefits of creatine could be translated into other populations and possible benefits outside of energy production. More specifically as we strive to age well, researchers wanted to determine if creatine supplementation had a place at the table for older adult health benefits.

As we age, we lose approximately 0.40% percent of muscle mass per year and 0.8% in our seventh decade [1]. An excessive amount of muscle loss as we age diminishes our quality of life. Every day activities required for life, such as getting out of bed, become more challenging as we lose muscle mass. Healthy aging is important and its well-known exercise, specifically weight bearing, and resistance training prevents muscle loss. Increasing or maintaining muscle mass is an important health aspect for older populations. Could there be a supplement to help improve muscle mass beyond protein and exercise? Recent analyses published help us answer this question. And it’s creatine!

READ MORE: Creatine Benefits Beyond the Gym – What Else Can This Super Performer Do?

MUSCLE MASS

In 2021, a meta-analysis of 20 studies wanted to determine if creatine supplementation in older people would improve muscle mass. Individualstudies had conflicting results, where some were positive, and others had no differences. A meta-analysis helps calculate the totality of evidence when research protocols are slightly different. The 20 studies had various protocols for dosing, exercise regimen, and study lengths ranging from 7-52 weeks. After researchers worked their magic and began an analysis, results were overall positive. In conclusion, they found participants who consumed creatine in conjunction with an exercise program increased muscle mass on average almost three pounds more than the placebo group [2]. These results were based on creatine doses from 3 – 10 grams daily. Even studies where creatine was only consumed 3 days per week on days of training, increases in muscle mass were found more significantly than no creatine.

FAT MASS

The primary benefit of creatine supplementation is involved in readily available energy for ATP productions during high-intensity, short burst of activity. However pre-clinical animal studies and a human study support creatine playing a role in fat metabolism [3]. While very little research has isolated creatine supplementation on fat mass alone, a 2019 meta-analysis did just that! Researchers analyzed available data on creatine supplementation and fat mass in older adults.  The analysis found positive results with creatine supplementation. Creatine supplementation of at least 2 g/day combined with 2-3 days of resistance training led to reductions in fat mass [3]. Researchers believe this is clinically significant for older adults since fat accumulations increases as we age.

STRENGTH

Beyond body composition, strength is another important element of healthy aging. Creatine has been shown to improve strength in previous research. Since most of the research has been done in younger athletes, creatine supplementation for older adults to improve strength might not be at the forefront of our minds. It should be! Supplementing creatine along with an exercise program is beneficial. Ironically, female older adults seem to get more strength benefits from creatine supplementation compared to males. This is opposite of younger adults, where males seem to benefit more in strength gains compared to females [4]. Strength increases in bench press were found in all three studies with only women, whereas in males, only two of the seven studies found significant improvements. However, studies with both genders did find overall strength improvements with lower and upper body measures at 3 grams per day. These conflicting results could be due to different study protocols for the length of time and exercise regimen. Overall, creatine supplement does appear to improve strength more than just a placebo [5].

READ MORE: Benefits of Creatine

FUNCTIONAL TEST

Functional tests consist of measures for balance and everyday activities, such as sitting in a chair and standing. Four studies have looked at creatine supplementation on functional tests in older adults, three of those studies only had female participants [5]. Functional tests in older women found creatine supplementation significantly improved across all three measures of functional tasks. No significant improvement was found with both males and females when compared to placebo group. Indicating again, with an older population, creatine supplementation appears to be more optimal for females at improving functional tests.

Evidence suggests, creatine is not just for young athletes anymore and can support muscle mass, fat mass, strength gains, and functional movement in older adults when combined with resistance training.

References

1. Candow, D.G.; Forbes, S.C.; Kirk, B.; Duque, G. Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults. Nutrients 2021, 13, 745. https://doi.org/10.3390/nu13030745
2. Forbes, S.C.; Candow, D.G.; Ostojic, S.M.; Roberts, M.D.; Chilibeck, P.D. Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Nutrients 2021, 13, 1912. https://doi.org/10.3390/nu13061912
3. Forbes, S.C., et al. 2019. Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults > 50 Years of Age: A Meta-Analysis. Journal of Functional Morphology and Kinesiology, 4, 62. 62; doi:10.3390/jfmk4030062
4. Delpino, F.M. 2022. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials.
5. Stares, A & Bains, M. Supplementation and Exercise in an Aging Population: A Systematic Review of Randomized Controlled Trails. Journal of Geriatric Physical Therapy. DOI: 10.1519/JPT.0000000000000222