From the Guidelines
Creatine supplementation is not consistently beneficial for weight gain in elderly individuals, and its effectiveness is uncertain. The most recent and highest quality study, 1, published in 2024, found inconsistent benefits of supplementation with creatine for older adults. While some studies suggest that creatine can be beneficial for weight gain in elderly individuals, particularly when combined with resistance training, the evidence is not strong enough to support a definitive recommendation.
Key Considerations
- The study 1 highlights the importance of nutritional interventions, including daily protein intake of 1.0-1.2 g/kg for healthy individuals and 1.2-1.5 g/kg for those with acute or chronic diseases.
- Another study, 1, published in 2019, recommends nutritional interventions as part of a multimodal and multidisciplinary team approach to support adequate dietary intake and improve functional and clinical outcomes in older persons.
- A more recent study, 1, published in 2022, advises older adults to consume a more protein-dense diet, avoid rapid weight-loss diets, and engage in daily physical activity, including resistance exercise, to help maintain muscle mass and blood glucose control.
Recommendations
- Elderly individuals should focus on a balanced diet with adequate protein intake, rather than relying on creatine supplementation for weight gain.
- Resistance training and physical activity should be prioritized to help maintain muscle mass and overall health.
- It is essential to consult with a healthcare provider before starting any supplementation regimen, especially for individuals with kidney issues or other health concerns.
From the Research
Effectiveness of Creatine Supplementation for Weight Gain in the Elderly
- Creatine supplementation has been shown to produce beneficial effects in older populations, including increased muscle mass, strength, and performance 2, 3.
- Studies have demonstrated that creatine supplementation can lead to weight gain in the elderly, particularly when combined with resistance training 3, 4.
- The mechanism by which creatine supplementation works is thought to be related to creatine kinase activity, providing enhanced energy production for greater muscular contraction 5.
- However, not all studies have found significant benefits of creatine supplementation for weight gain in the elderly, particularly in sedentary individuals 6.
Key Findings
- Creatine supplementation can increase lean body mass, muscle strength, and endurance in older adults, even without associated resistance training 3, 5.
- The effects of creatine supplementation may be more beneficial in larger muscles and less effective in smaller muscles 5.
- Creatine supplementation is generally considered safe and well-tolerated, especially at recommended dosages 2, 4.
Considerations
- The evidence for the effectiveness of creatine supplementation for weight gain in the elderly is not uniform, and more research is needed to fully understand its effects 2, 6.
- Individual responses to creatine supplementation may vary, and factors such as age, sex, and training status may influence its effectiveness 4, 6.