Combine creatine supplementation with resistance training to slow the age-related loss of muscle and bone.

noli's read

The impact of creatine combined with resistance training in older adults is a major area of research. Regarding muscle, the evidence is very robust: several meta-analyses, such as those by Chilibeck and colleagues or by Candow, confirm that this combination significantly increases muscle mass and strength in older adults compared to exercise alone. In contrast, the beneficial effect on bone density is significantly exaggerated. A rigorous meta-analysis published by Sharifi and collaborators shows that the addition of creatine does not provide an overall improvement in bone mineral density compared to resistance training alone. Although exercise remains the cornerstone of skeletal strength, this supplement acts primarily on muscle tone and volume. Thus, the claim is validated for muscle preservation, but it lacks a solid foundation regarding bone density.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3foundmyfitness.com/topics