Creatine Research Update

Creatine monohydrate has gained the reputation as being one of the most effective sports supplements available. Numerous studies have found creatine monohydrate to be an effective product for increasing strength, muscle mass, and power in young men and women when used for short periods of time. Recently published research that's reviewed in this article finds that creatine monohydrate is beneficial for senior citizens and safe when used for years at a time making it a supplement that healthy men and women should consider using when their goal is to safely improve strength, power, and muscle mass.

Creatine Helps Mature Adults Get Bigger and Stronger
Living a sedentary life as you grow older you will cause you to lose muscle mass and strength. This in turn can lead to increased rates of injury, illness, and a dramatic decrease in your quality of life. Don't give up. Recently published research shows that lifting weights 3 times a week will help you become stronger and more muscular, no matter what your age. This same study also shows that supplementing with creatine monohydrate will further increase the benefits lifting weights provides mature adults.

The study, published in the Journal of Gerontology found that supplementing with 5 grams of creatine daily for 14 weeks improved the results men and women over the age of 65 got from lifting weights 3 times per week. When compared to subjects in the same study who took a placebo supplement the creatine group had significantly greater increases in muscular strength and size. The take home message from this study is that you are never to old to take advantage of the benefits lifting weights and creatine monohydrate offer.

Source: Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci 2003 Jan;58(1):B11-9


Creatine Safe Even With Long Term Use
A study published in the International Journal of Sport Nutrition Exercise and Metabolism finds that creatine monohydrate is safe even when used for years at a time. In this study the researchers performed a series of tests to measure liver and kidney function in a group of college football players who had either never used creatine monohydrate or had been taking between 5 and 20 grams of creatine monohydrate daily for as long as 5 years.

Results from the study found no difference in kidney or liver function test results between either group. These results indicate that when used by healthy subjects, creatine monohydrate supplementation is safe to use for extended periods of time.

Source: Mayhew DL, Mayhew JL, Ware JS. Effects of Long-term Creatine Supplementation on Liver and Kidney Functions in American College Football Players. Int J Sport Nutr Exerc Metab 2002 Dec;12(4):453-60