You’ve probably seen creatine tubs stacked in the supplement aisle next to the protein powder and assumed it’s only for young bodybuilders. A new study from Texas A&M University suggests it may help middle-aged and older adults gain some strength, even those who don’t work out. The study has some important caveats.
Key Takeaways
- In a 12-week trial of 64 adults aged 45 to 65, those taking 10 grams of creatine a day gained about 1.1 kg (2.4 pounds) of lean tissue without exercising. People taking a placebo saw essentially no change. The study was published in the Journal of the International Society of Sports Nutrition in August 2026.
- The non-exercisers on creatine also got stronger on leg press and bench press tests.
- Adding exercise and a modest diet made the results better: about 1.3 kg (2.8 pounds) of lean tissue and greater fat loss.
- Some of the “lean tissue” gained is likely water, since creatine draws water into muscle cells. The groups were also small, so the findings need confirming.
- Creatine has a strong safety record in healthy adults, but people with kidney disease should check with a doctor first. It can also raise creatinine on routine blood tests.
What the study found
Researchers led by Dr. Richard Kreider at Texas A&M’s Exercise and Sport Nutrition Lab recruited healthy, previously inactive adults with an average age of about 54. Participants chose whether to join a supervised exercise program. Within each group, they were then randomly assigned to take either 10 grams of creatine monohydrate a day (5 grams twice daily) or a placebo powder. Neither they nor the researchers knew who got which.
The exercise program included strength training and aerobic workouts three times a week, plus a modest calorie cut. After 12 weeks:
- No exercise + creatine (13 people): gained 1.10 kg of lean tissue and improved leg press and bench press strength.
- No exercise + placebo (13 people): lost 0.16 kg of lean tissue.
- Exercise + creatine (20 people): gained 1.27 kg of lean tissue and cut body fat by 3.2 percentage points, along with strength gains and better endurance during resistance exercise.
- Exercise + placebo (18 people): gained just 0.14 kg of lean tissue and cut body fat by 1.9 points.
Creatine didn’t improve aerobic fitness.
How creatine works
Creatine is a natural compound made by the body and found in meat and fish. Muscles use it to quickly regenerate energy during short bursts of effort. Taking a supplement tops up muscle stores, which can help muscles work a little harder and may support the processes that build and maintain muscle tissue.
That matters as we age. Adults typically lose about 3% to 5% of their muscle mass per decade after 30, which affects strength, balance and independence.
What to keep in mind
Small study, partly self-selected groups. Each group had only 13 to 20 people, and participants chose whether to exercise rather than being randomly assigned. Larger, longer trials are needed to confirm the results.
Not all of the gain is necessarily muscle. The scans used measure “lean tissue,” which includes water. Creatine is well known to pull water into muscle cells, so part of the early gain likely reflects water rather than new muscle. The strength improvements suggest there was some real functional benefit.
The dose was higher than usual. The study used 10 grams a day. The commonly recommended daily amount for adults is 3 to 5 grams.
Exercise is still the main event. The biggest improvements in body composition came from combining creatine with exercise and diet. Creatine isn’t a replacement for strength training.
Is creatine safe?
Creatine monohydrate is one of the most studied supplements. A 2025 analysis by Kreider’s team of 685 clinical trials found no significant difference in reported side effects between people taking creatine and those taking a placebo. Still:
- Talk to your doctor first if you have kidney or liver disease or diabetes, or if you’re pregnant or breastfeeding.
- Tell your doctor you’re taking it. Creatine can raise blood levels of creatinine, a standard marker of kidney function, which may make your kidney test results look worse than they are.
- Expect a little weight gain from water at first, typically a pound or two.
- People with bipolar disorder should be cautious, because creatine has been linked to a possible increase in manic symptoms.
- Choose a third-party tested product. Supplements aren’t approved by the FDA before they’re sold, so look for seals from groups such as NSF or USP.
The bottom line
Creatine looks promising as a simple way to help adults in midlife hold on to strength, especially alongside regular strength training. But this was a small, short study, and part of the gain may be water. If you’re curious, ask your doctor whether a standard 3- to 5-gram daily dose makes sense for you.
This isn’t a substitute for medical advice. Talk to your doctor about what’s right for you.
Sources:
- Chun J, Liu Y, Kibler GL, et al. Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults. Journal of the International Society of Sports Nutrition, 2026;23(S1):2716273.
- Texas A&M University. Study finds creatine’s benefits extend beyond the gym. September 18, 2026.