Research Spotlight: Can Creatine Boost Healthy Ageing? Breaking Down the Science

Research Spotlight: Can Creatine Boost Healthy Ageing? Breaking Down the Science

Apr 09, 2025John O'Leary

For Aliment’s community of health-conscious customers, we know that understanding the latest research is key to making informed choices. Let’s take a dive into a pivotal 2025 study by Candow and Moriarty, published in Current Osteoporosis Reports, which examines whether creatine monohydrate lives up to its growing reputation as a wellness ally, unpack their findings and explore what they mean for you.

The Study at a Glance

Title: Effects of Creatine Monohydrate Supplementation on Muscle, Bone and Brain—Hope or Hype for Older Adults?

Scope: A comprehensive review of over 20 clinical trials focused on adults aged 55+ (with an emphasis on postmenopausal women).

Goal: To determine if creatine supplementation improves muscle, bone, and brain health in aging populations.

Key Insights for Everyday Wellness

1. Muscle Health: Strength for Life’s Moments

  • Proven Benefits: Daily creatine (3–5 g) paired with regular resistance training increased leg muscle thickness by 8–12% and improved seated chair-stand performance (a key indicator of functional mobility).
  • Why It Matters: Stronger muscles mean easier lifting, playing with kids or grandkids, and maintaining independence.

2. Bone Health: Subtle but Significant

  • Mixed Results: While creatine alone didn’t boost bone density, 12-month interventions with weight-bearing exercise reduced bone loss in postmenopausal women by 1–2% annually.
  • The Science: Creatine may stimulate bone-forming cells (osteoblasts) and curb bone breakdown, offering long-term protection against osteoporosis - although it looks like exercise is the main stimulus we should be aiming for.

3. Brain Health: Sharpening the Mind

  • Emerging Evidence: Studies noted a 5–10% improvement in memory and processing speed in older adults taking creatine, likely due to enhanced brain energy metabolism.
  • Family Impact: Better cognitive function supports multitasking, learning new skills, and staying engaged with loved ones.

Hope vs. Hype: What the Study Concludes

Area

Hope

(Supported by Evidence)

Hype

(Not Fully Backed)

Muscle

Enhances strength and function with exercise

Not a “magic pill” without activity

Bone

May slow bone loss long-term

No quick fixes for bone density

Brain

Potential cognitive benefits

More research needed for dementia links

 

Safety and Simplicity

  • No Serious Side Effects: The study confirms creatine monohydrate is safe for long-term use at recommended doses (3–5 g/day).
  • Easy to Use: Skip the loading phase—consistent daily intake is just as effective and gentler on the stomach.

Practical Takeaways for Families

  1. Pair with Movement: Combine creatine with walking, yoga, or light weights for maximum benefits.
  2. Quality First: Opt for pure creatine monohydrate (like Aliment’s Creatine Monohydrate) without additives.
  3. Family-Friendly: Safe for adults of all ages, making it a versatile addition to shared wellness routines.

The Bottom Line

Candow and Moriarty’s extensive research suggests creatine is far from hype—it’s a science-supported tool for aging well. While not a cure-all, it offers tangible benefits for staying strong, resilient, and mentally sharp. This underscores the value of combining smart supplementation with an active, family-centered lifestyle.

Reference: Candow, D.G., Moriarty, T. (2025). Current Osteoporosis Reports. https://doi.org/10.1007/s11914-024-00895-x

Always consult your healthcare provider before starting new supplements, particularly if pregnant, nursing, or managing a medical condition.

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