A clinical trial found improvements in muscle and more among healthy men and women between 45 and 65 years of age who consumed 12 weeks of creatine monohydrate, a nutrient commonly used for improved stamina and strength.¹

Participants who were given creatine and followed their normal diet and activity levels had greater lean tissue mass, strength and muscular endurance at the end of the study in addition to beneficial changes in certain blood lipids, hemoglobin A1c (a marker of long-term glucose control) and markers of memory and cognitive function. Individuals who received creatine in addition to participating in an exercise program and a diet program that reduced energy intake by 300–500 calories per day also experienced increases in lean tissue mass, strength, and muscular endurance, as well as a reduction in body fat percentage and improvements in markers of memory and cognitive function. However, authors Jisun Chun and colleagues at Texas A&M University noted that "individual cognitive and metabolic findings are exploratory and require confirmation."

"The main findings of this study are that creatine monohydrate supplementation during exercise and a diet-induced weight-loss program increased lean tissue mass and promoted a greater reduction in body fat percentage than in participants in the no exercise-plus-placebo and exercise-plus-placebo groups," they reported. "Additionally, creatine monohydrate supplementation without exercise training increased lean tissue mass and strength."

Trial participants consisted of 64 untrained men and women, including 38 participants in a supervised resistance and aerobic training program who were assigned to a reduced calorie diet. Among those participating in the exercise and diet programs, 20 were given five grams of creatine monohydrate twice per day and the remainder received a placebo. Among participants who did not take part in the exercise and diet program, 13 received creatine monohydrate and 13 received a placebo. Body mass, resting heart rate and blood pressure, dietary intake, daily physical activity, resting metabolic rate, body composition, muscle strength and endurance, peak aerobic capacity, cognitive function, memory, mood, health-related quality of life, and laboratory values were assessed at the beginning of the study, and at six and twelve weeks. The findings were reported August 11, 2026, in the Journal of the International Society of Sports Nutrition.