Creatine improves physical function and body composition in older adults
A systematic review and meta-analysis evaluated creatine supplementation's impact on physical function in at-risk individuals. Results from 33 trials indicated improvements in muscle strength and performance, emphasizing the need for further high-quality research.
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The systematic review and meta-analysis on creatine supplementation for optimizing physical function in individuals at risk of functional disability aimed to assess the efficacy of creatine replacement through supplementation. The study included randomized controlled trials comparing creatine supplementation with placebos in older adults and adults with chronic diseases. Results from 33 trials involving 1076 participants showed that creatine supplementation improved sit-to-stand performance, upper-body muscle strength, handgrip strength, and lean tissue mass. The quality of evidence for these outcomes was deemed low or very low due to a high risk of bias. The study highlighted the need for high-quality prospective randomized controlled trials to confirm the observed benefits of creatine supplementation on physical function. The findings suggest a potential benefit of creatine supplementation in improving muscle function and physical performance in individuals at risk of functional disability.
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9 commentsI no longer bother with them, although creatine is one of the more well researched / "real" supplements, so you're better off with that than lots of others.
To me though they've never really done anything (besides cost money). In my opinion the best bang for your buck is drinking a coffee before or during your workout. That and make sure you get enough sleep and eat nutritious food.
You will definitely notice the positive effects.
If you’re not training, don’t take weight lifting amounts, just 500-1000mg a day is more than enough.. more than that and your body will start to get larger because you will be retaining water.
Creatine is one of the few supplements that I can say has noticeable immediate difference on or off. Without it, my recoveries take longer and I have to back down workouts to 4-5 days a week.
5mg a day... time doesn't seem to make a difference but I take pre workout. No hair loss or other side effects.
For me, it worked very well, but I noticed I was losing hair in the shower (eep!) and stopped using it. Seems that's a thing for people with male pattern baldness. ¯\_(ツ)_/¯
'Give us funding pls'
I use creatine myself and think it helps build muscle, but this is a pretty weak result. I do think it's worth researching because it's a cheap supplement and could help an ageing demographic as part of an exercise program. OTOH I'm not sure it's necessary if you're not exercising intensively or actively trying to build strength. Consistent regular light exercise and reducing sugar in your diet seems like the best way for most people to deal with ageing.
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