In 30 seconds
- In 22 trials with 721 people averaging 57 to 70 years of age, creatine with strength training added 1.37 kg of lean mass and more strength than placebo.
- At 3 g a day with strength training, the EU authorises this claim: “Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.”
- In the chair-stand test, the improvement was 23% with creatine and 16% with placebo.
- For bone, a 2-year trial did not change bone density, but it maintained the strength of the femoral neck, which fell with placebo.
In trials with older adults who do strength training, creatine added muscle and strength on top of the training. In the largest meta-analysis, 22 trials with 721 people aged 57 to 70 on average, the difference was 1.37 kg more lean mass than with placebo 1. Here is what the meta-analyses, EFSA and the most recent trials say, from muscle to bone.
Why it is studied in older adults
With age, you lose muscle and strength, and that shows in everyday life. We explain it in sarcopenia.
The good news is that muscle keeps responding to training. In 49 studies with 1,328 people aged 50 or over, strength training added an average of 1.1 kg of lean mass. With higher-volume programmes, more 4. The question the studies ask is whether creatine adds anything on top. In the meta-analyses, it added more lean mass and more strength than placebo.
Level of evidence by outcome
| Outcome | Evidence | What the data show |
|---|---|---|
| Strength with training, people over 55 | High | Authorised EU health claim with 3 g a day and strength training at least 3 days a week. |
| Lean mass with training | High | 1.37 kg more in 22 trials and 1.33 kg in another meta-analysis, compared with placebo. |
| Physical function | Moderate | Better result in the chair test; no differences in other tests. |
| Bone geometry and walking speed | Preliminary | Improvements in a 2-year trial with 237 postmenopausal women. |
| Bone density | Low | Mixed results: less loss at the femoral neck in a 12-month study, no change in others. |
| Creatine without training | Low | Variable results; the clear effect appears alongside strength training. |
The rating is our own, based on the number of studies, their quality and the consistency of the results.
The key studies
| Study | Type | Sample | Outcome |
|---|---|---|---|
| Chilibeck et al., 2017 | Meta-analysis | 22 trials, 721 people with an average age of 57-70 | With strength training 2-3 days a week for 7-52 weeks: 1.37 kg more lean mass and more strength on the chest press and leg press. 1 |
| Devries and Phillips, 2014 | Meta-analysis | 357 people with an average age of about 64 | After about 12.6 weeks of strength training: more fat-free mass, more strength on the chest press and leg press and a better 30-second chair test. 2 |
| Candow et al., 2019 | Review and meta-analysis | Older adults | Chair stands improved by 23% with creatine and 16% with placebo. No effect on bone density in 5 studies. 3 |
| Peterson et al., 2011 | Meta-analysis | 49 studies, 1,328 people aged 50 or over | With strength training alone, 1.1 kg more lean mass; more with higher-volume programmes. 4 |
| EFSA, 2016 | Health claim assessment | 21 intervention studies | Cause-and-effect relationship established between at least 3 g a day, with strength training, and muscle strength in people over 55. 5 |
| Chilibeck et al., 2023 | 2-year trial | 237 postmenopausal women, average age 59 | The same bone density as with placebo, but better femoral neck geometry, more lean mass and 80 m covered in less time. 7 |
Lean mass
What creatine adds to strength training
Lean mass and strength
This is the most solid result. Chilibeck's meta-analysis brought together 22 trials with 721 men and women averaging 57 to 70 years of age. They did strength training 2-3 days a week for 7 to 52 weeks 1. Compared with placebo, those who took creatine gained:
- 1.37 kg more lean mass.
- More strength on the chest press and on the leg press.
The meta-analysis by Devries and Phillips, with 357 people averaging about 64 years of age and about 12.6 weeks of training, reached the same conclusion: more fat-free mass and more strength on the chest press and leg press 2. In kilos, a difference of 1.33 kg of lean mass 3.
As both groups trained in the same way, that difference is what creatine adds to training.
EFSA's assessment and the official claim
The European Food Safety Authority reviewed 21 intervention studies and concluded that there is a cause-and-effect relationship between taking at least 3 g of creatine a day, with regular strength training, and muscle strength in people over 55 5. The training assessed: three times a week, for several weeks and at moderate intensity 5.
That assessment led to the authorised EU health claim 6:
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. A varied and balanced diet and a healthy lifestyle are important.
Its conditions: 3 g of creatine a day and strength training at least three times a week for several weeks. Loads of at least 65-75% of your maximum, increasing over time 6.
Beyond strength
Physical function and bone: what improved and what did not
Physical function
Strength matters because of what it lets you do in everyday life. Candow's review analysed tests of physical function 3:
- Standing up from and sitting down on a chair: improved by 23% with creatine and 16% with placebo.
- Standing up, walking a few metres and coming back: no significant differences.
Devries and Phillips also found a better result in the 30-second chair test 2. The authors of the 2019 review point out that no study has yet directly measured the number of falls 3.
Bone: what has been measured
This is the most recent field. For now, the results are mixed:
- 12 months in postmenopausal women who were training: less loss of bone density at the femoral neck, 1.2% compared with 3.9% with placebo 3.
- Meta-analysis of 5 studies: no differences in bone density 3.
- 2 years, 237 women averaging 59 years of age: the longest trial to date 7.
| Measure | Creatine (start → 2 years) | Placebo (start → 2 years) |
|---|---|---|
| Femoral neck bone density | 0.725 → 0.712 g/cm² | 0.721 → 0.706 g/cm² |
| Femoral neck section modulus | 1.35 → 1.34 cm³ | 1.34 → 1.28 cm³ |
| Time to walk 80 m | 48.6 → 47.1 s | 48.3 → 48.2 s |
| Lean mass | 40.8 → 43.1 kg | 40.4 → 42.0 kg |
Source: Chilibeck et al., 2023. 237 women with an average age of 59, doing strength training 3 days a week plus walking. The section modulus is a measure of bone strength.
Bone density fell equally in both groups. But with creatine, the femoral neck section modulus was maintained, while with placebo it fell, and the participants walked faster 7. Among those who completed the study, lean mass also rose more with creatine 7.
What about without training?
In older adults, the results of creatine without training are variable: in Candow's review, 4 studies found an effect, 3 did not and 1 had mixed results 3. Where the effect is clear is alongside strength training 1 3. That is why the official claim requires training at least three times a week 6.
Dosage
How much creatine a day: the studies and our recommendation
Dosage: the studies and our recommendation
- In the studies: the most common approach was 5 g a day for 12-24 weeks, and some started with a loading phase of 20 g a day for 5 days 3. In Chilibeck's meta-analysis, doses ranged from 3-5 g a day, with loading in 8 studies 1.
- According to EFSA: the effect on strength in people over 55 is obtained with at least 3 g a day 5.
- As a supplement in Spain: AESAN, Spain's food safety agency, considers 3 g of creatine a day the maximum safe and acceptable amount for healthy adults 8.
Our recommendation is 3 g a day, every day, with no loading phase.
Safety
- Healthy adults: 3 g a day is safe and acceptable in a supplement, according to AESAN 8.
- Liver and kidneys: the review in older adults did not find that creatine compromises their function, although specific safety studies in this group are limited 3.
- Kidney disease: according to AESAN, creatine should not be used by people with existing kidney disease 8. If you have it or take medication, check with your doctor.
You will find the practical side, with how to train and how much protein to eat, in creatine after 50 and in the guide training after 40.
What about our creatine?
Our Creatine monohydrate is micronised to 200 mesh, unflavoured and with a single ingredient. One scoop is 3 g, and you can take it in your white coffee, in juice or in water.
Frequently asked questions
Is creatine good for older people?
It has been studied extensively in older adults. Alongside strength training, it added 1.37 kg of lean mass and more strength than placebo in 22 trials with people averaging 57 to 70 years of age.
How much creatine should older adults take?
3 g a day, every day. EFSA concluded that the effect on strength in people over 55 is obtained with at least 3 g a day, and AESAN, Spain's food safety agency, considers 3 g a day the maximum safe amount in a supplement for healthy adults.
Does creatine help your bones?
It is being researched. In a 2-year trial with postmenopausal women, bone density was the same as with placebo, but creatine maintained a measure of femoral neck strength that fell with placebo.
Does creatine work without exercise?
In older adults, the results without training are variable: in one review, 4 studies found an effect, 3 did not and 1 had mixed results. The clear effect appears alongside strength training.
Is creatine safe for older adults?
AESAN considers 3 g a day safe in a supplement for healthy adults, and a review in older adults found no liver or kidney problems. If you have kidney disease or take medication, check with your doctor.
Sources
- Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. 2017;8:213-226. View publication
- Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults: a meta-analysis. Med Sci Sports Exerc. 2014;46(6):1194-1203. View publication
- Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of creatine supplementation on aging muscle and bone: focus on falls prevention and inflammation. J Clin Med. 2019;8(4):488. View publication
- Peterson MD, Sen A, Gordon PM. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-258. View publication
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Creatine in combination with resistance training and improvement in muscle strength: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA Journal. 2016;14(2):4400. View publication
- Commission Implementing Regulation (EU) 2017/672 of 7 April 2017 authorising a health claim relating to creatine. View publication
- Chilibeck PD, Candow DG, Gordon JJ, et al. A 2-yr randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. Med Sci Sports Exerc. 2023;55(10):1750-1760. View publication
- AESAN Scientific Committee. Report on the risk associated with the consumption of food supplements containing creatine as an ingredient. Journal of the AESAN Scientific Committee. 2024;39:47-62. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
