Taking daily supplement may help preserve muscle as you age — even without exercise
Zemer said the findings suggest creatine may help build actual muscle tissue that generates strength, rather than simply increasing the amount of water stored in muscle cells.
Beyond physical performance, the researchers found that the 10-gram daily dose of creatine supported improvements in select tests of memory and cognitive processing.
While creatine offers clear physical and cognitive benefits as adults age, experts emphasize that supplementation enhances — but does not replace — the primary benefits of regular exercise. (iStock)
“My main takeaway from the study is that the benefits of creatine extend far beyond just athletes and bodybuilders,” Zemer said. “Creatine continues to be the most scientifically studied and validated supplement on the market.”
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However, the trainer emphasized that supplementation should not replace regular physical activity.
“Just because you can increase lean muscle mass by taking creatine without exercise does not mean that it is optimal or a replacement for exercise,” Zemer cautioned.
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“The benefits of exercise will always supersede those of creatine alone, and when the two are combined, they are both enhanced.”
Even without an exercise routine, participants who supplemented with creatine saw gains in lean tissue mass, upper- and lower-body strength, and markers of glycemic control. (iStock)
The study authors noted several limitations to their findings.
Participants chose whether to join the exercise or non-exercise groups before being randomly assigned to receive either creatine or a placebo, which could have introduced lifestyle differences between the groups.
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Additionally, because the study lasted just 12 weeks and included only healthy adults, researchers don’t yet know whether the benefits would be long-term or whether they would apply to people with serious metabolic or neurological conditions.
For those considering taking creatine, Zemer advised consulting a healthcare professional to determine whether it’s right for them, then choosing a reputable brand, staying hydrated and taking it consistently.
The study authors noted several limitations, including participant self-selection into exercise groups, exploratory cognitive endpoints, and a 12-week timeframe that leaves long-term adaptations unexamined. (iStock)
“Recommended minimum dosages for creatine are typically 3 grams for women and 5 grams for men,” he said. “This study used higher dosages. Creatine is about consistency rather than when you take it, so find a time you can consistently take it daily.”
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According to the NIH Office of Dietary Supplements, creatine is generally considered safe for healthy adults, although some people may experience bloating, stomach discomfort or water retention.
Experts recommend talking with a healthcare provider before beginning supplementation, particularly for those with kidney disease or other chronic health conditions.
Khloe Quill is a lifestyle writer with Fox News Digital. She and the lifestyle team cover a range of story topics including food and drink, travel, and health.
Article source: https://www.foxnews.com/health/daily-supplement-help-preserve-muscle-age-without-exercise