Creatine Plus Lifting May Help Postmenopausal Women Keep Muscle and Strength
Graded Moderate — meta-analysis of 7 randomized trials in 608 postmenopausal women over 12 to 104 weeks, though most trials had some risk of bias and strength data came from just 111 women.
- Design
- Meta-Analysis
- Participants
- 608
- Duration
- —
- Funding
- —
This study suggests postmenopausal women may benefit from creatine when paired with resistance training.
Looking at seven trials in postmenopausal women, creatine combined with resistance training added small but real gains in lean mass and leg strength. The sweet spot was at least 5 grams a day paired with lifting. Lower doses without exercise did nothing, and bone density didn't budge either way. Side effects were mild and matched placebo.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.
Related Studies
All researchBed Rest Hits Muscle and Bone Together, and Combined Fixes May Help Older Adults
A hospital stay in bed can speed up muscle and bone loss in older adults, and the two tissues seem to fall apart together.
Creatine and Dementia: Big Hype, Surprisingly Thin Human Evidence
Creatine is popular for muscle and increasingly for the brain, so researchers combed through everything published on creatine and dementia.
Creatine Adds a Small Strength Boost to Lifting Weights After 60
Older adults who took creatine alongside resistance training got stronger than those who just lifted weights.