New Study Shows Creatine & Strength Training Help Improve Bone Geometry With Age

Aging is inevitable—but the rate at which you experience age-related changes is greatly influenced by lifestyle. For example, it's well known that getting older (especially beyond the age of 50), is linked to losses in muscle mass, cognitive changes, and changes in bone geometry (the shape, size, and structure of the bone). 

Strength training1 can help counteract these less desirable aging effects, and more evidence is emerging that pairing that exercise with a creatine supplement is going to be even more beneficial. 

For this review, researchers looked at studies that specifically compared creatine and strength training to strength training alone for adults over 50. Each study also lasted for a minimum of five weeks. 

This review didn't dive deeply into recommended dosing for creatine supplements—although the researchers noted that different benefits may call for different amounts of creatine. 

Based on all the available literature, taking 5 to 10 grams of creatine is typically recommended to reap the benefits of the supplement.

A 5-gram dose3 is linked to improvements in muscle mass, but a larger 10-gram dose4 may be more beneficial for cognition, bone health, and even strength. 

Creatine is the most researched supplement available, and studies continuously show there are whole-body benefits5 to daily creatine supplements for pretty much everyone.