Research
Mixed
Creatine monohydrate supplementation combined with resistance training significantly increases lean tissue mass and muscular strength (upper and lower body) in older adults compared to resistance training alone.
If you are over 50 and doing resistance training, adding creatine monohydrate (3-5g daily, optionally with a short loading phase) will help you gain more muscle and strength than training alone. It is safe for your kidneys and liver based on current research.
WeakSupportsVERY_HIGH confidence
In summary, creatine supplementation increases lean tissue mass and upper and lower body muscular strength during resistance training of older adults
Why this rating
Meta-analysis of 22 randomized controlled trials with 721 participants.
Source
Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis
Philip D. Chilibeck et al. · Open Access Journal of Sports Medicine · 2017
DOI 10.2147/oajsm.s123529
Meta-analysis · 22 studiesCited 226×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →