Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation
Research snapshot:
2019 review finds creatine supplementation enhances muscle strength and reduces fall risk in older adults.
2019 |
Review |
Creatine |
Sarcopenia |
Overview.
This study examines the effectiveness of creatine supplementation in improving aging muscle mass, strength, and bone health, as well as its potential to reduce the risk of falls and inflammation in older adults.
Background.
A team of researchers associated with the University of Regina, Brandon University, University of Saskatchewan, University of Manitoba, Nova Southeastern University, and Texas A&M University conducted this study, which was published in the Journal of Clinical Medicine.
Objectives.
The objectives of the study were to summarize the effects of creatine supplementation on aging muscle mass and strength, examine its effects on bone biology and risk of falls, evaluate its potential anti-inflammatory effects, and determine the safety of creatine supplementation in aging adults.
Study design.
The study involved a comprehensive review of existing literature, including meta-analyses and randomized controlled trials. It focused on creatine supplementation both with and without resistance training, and included various age groups of older adults.
Results.
The results showed that creatine supplementation during resistance training significantly increased lean tissue mass and muscular strength in older adults. It also improved lower-body strength and physical performance. However, the effects on bone health were equivocal, with some studies showing positive effects and others no benefit. Creatine supplementation was found to reduce the risk of falls by improving sit-to-stand performance and leg strength. The anti-inflammatory effects of creatine were mixed, with some studies indicating a reduction in inflammatory markers during aerobic exercise but not during resistance training.
Conclusions.
The study concluded that creatine supplementation is an effective intervention for improving aging muscle mass, strength, and reducing the risk of falls. However, its effects on bone health and inflammation are less clear and require further research. The supplementation was found to be safe for aging adults without adverse effects on liver or kidney function.
Original paper.
Candow, D.G.; Forbes, S.C.; Chilibeck, P.D.; Cornish, S.M.; Antonio, J.; Kreider, R.B. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J. Clin. Med. 2019, 8, 488. https://doi.org/10.3390/jcm8040488
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