From the Research
Creatine supplementation is not a recommended first-line treatment for osteoporosis prevention, and its effectiveness for this purpose is still emerging and not well-established. The most recent and highest quality study, 1, emphasizes the importance of established approaches like calcium and vitamin D supplementation, weight-bearing exercise, and prescription medications when indicated for osteoporosis prevention. While creatine may have potential benefits for bone health, particularly when combined with resistance exercise, the evidence is not strong enough to support its use as a primary intervention for osteoporosis prevention.
Key points to consider:
- Established approaches for osteoporosis prevention include calcium (1000-1200mg daily) and vitamin D (800-1000 IU daily) supplementation, weight-bearing exercise, and prescription medications when indicated 1.
- Creatine supplementation may be considered as part of a comprehensive bone health strategy, but its effectiveness for osteoporosis prevention is still emerging and not well-established 1.
- Resistance exercise, which can be enhanced by creatine supplementation, is an important component of osteoporosis prevention, as it helps maintain muscle mass and bone density 2.
- People with kidney problems should consult their doctor before taking creatine, as it may have adverse effects on kidney function 1.
In terms of specific recommendations, the following can be considered:
- Adults with a high risk of osteoporosis should consult their doctor about established approaches for prevention, including calcium and vitamin D supplementation, weight-bearing exercise, and prescription medications when indicated 1.
- Creatine supplementation may be considered for individuals who are already engaging in resistance exercise and have a high risk of osteoporosis, but its use should be monitored and adjusted as needed to minimize potential side effects 1.
- A comprehensive bone health strategy should include a combination of established approaches, lifestyle modifications, and potentially creatine supplementation, under the guidance of a healthcare professional 1.