Creatine supplementation improves cognitive function and muscle mass in middle-aged people

Creatine supplementation was associated with increased muscle mass and improvements in selected measures of memory and cognitive function in middle-aged and older adults. The effect was observed both when taking the supplement independently and in combination with training and diet. The work was published in the Journal of the International Society of Sports Nutrition (JISSN).

The study involved 64 healthy sedentary people aged 45 to 65 years. For 12 weeks, some participants received creatine monohydrate at a dose of 10 grams per day, and the rest received a placebo. Some volunteers additionally followed an exercise and diet program to lose weight.

Participants who took creatine without training or dietary changes experienced increased lean body mass and improved muscle strength and endurance. In addition, the researchers found favorable changes in selected blood lipid profiles, glycated hemoglobin, cognitive function and memory.

When combined with training and diet, creatine also contributed to an increase in lean mass and a greater reduction in body fat. At the same time, the participants improved in strength, muscle endurance, and some measures of cognitive function.

The supplement was well tolerated by participants. However, the authors note that the study was small, and the results of individual cognitive tests and blood tests should still be considered preliminary.