What the 12-week creatine study found in adults 45 to 65
A 12-week study of 73 healthy, sedentary adults aged 45 to 65 found that taking 10 grams of creatine monohydrate per day was linked to gains in lean tissue, strength, and muscular endurance, including in participants who did not follow a structured exercise program. The study, published in the Journal of the International Society of Sports Nutrition, was reported by mindbodygreen on September 11, 2026.
How the study was designed
Before the intervention began, each participant chose whether to join a structured exercise and weight-loss program or remain in a non-exercise group. Within each group, participants were randomly assigned to take 10 grams of creatine monohydrate per day, split into two 5-gram doses, or a placebo.
The exercise and weight-loss program included resistance and aerobic exercise three days per week, walking 10,000 steps per day on four days per week, and a diet designed to create a 300- to 500-calorie daily energy deficit.
Assessments covered body composition (DXA scans), strength, muscular endurance, cognitive function, blood biomarkers, dietary intake, physical activity, mood, and quality of life, measured at baseline, six weeks, and twelve weeks. In total, 64 of the 73 participants completed the full study.
What changed in body composition and performance
Participants taking creatine alongside the exercise and weight-loss program lost body fat and gained lean tissue.
In participants not following the exercise and weight-loss intervention, creatine supplementation on its own increased lean tissue mass, strength, and muscular endurance.
The researchers noted that a reduction in calorie intake can lead to loss of lean tissue, including muscle and bone, and that strength training, adequate protein intake, and creatine may help protect muscle during weight loss.
What the study found about cognitive function
The researchers also observed improvements in selected measures of cognitive function and memory among participants taking creatine. The brain relies on the creatine-phosphocreatine system for energy production, and supplementation can increase brain creatine stores, according to the study authors.
The authors described these cognitive and metabolic findings as exploratory, noting the studies were not designed to definitively establish a cognitive or metabolic benefit.
Why creatine works at the cellular level
Creatine is a naturally occurring compound found in muscle cells that helps recycle adenosine triphosphate, the body’s main energy source. Approximately 95 percent of the body’s creatine is stored in skeletal muscle, with smaller amounts in the brain, heart, and other organs, according to a review published in the Handbook of Creatine and Creatinine In Vivo Kinetics.
The International Society of Sports Nutrition has stated that creatine monohydrate is safe for healthy individuals when used as directed, and that dietary supplementation of creatine provides an inexpensive and efficient means of increasing dietary availability of creatine without excessive fat or protein intake. A separate position stand from the same society notes that creatine monohydrate loading increases power output during single and repeated bouts of high-intensity exercise and leads to an increase in fat-free mass.
How the study dose compares to common recommendations
The study used 10 grams of creatine monohydrate daily, split into two 5-gram doses. For most people, 3 to 5 grams per day is a typical maintenance dose, while slightly higher intakes of about 7 to 10 grams daily have been investigated for increasing creatine availability in the brain, where creatine transport is more limited than in muscle.
Creatine monohydrate is the most extensively studied form of creatine, and other forms have not been shown to offer better benefits. The study advised readers to consult with a doctor before starting a supplement routine, particularly if pregnant, breastfeeding, or taking medications.
FAQ
How much creatine did the study use?
Participants took 10 grams of creatine monohydrate per day, split into two 5-gram doses, for 12 weeks.
Did creatine help participants who did not exercise?
Yes. In participants not following the exercise and weight-loss intervention, creatine supplementation on its own was linked to increases in lean tissue mass, strength, and muscular endurance.
Is creatine safe for healthy adults?
The International Society of Sports Nutrition has stated that creatine monohydrate is safe for healthy individuals when used as directed. The study authors advised consulting with a doctor before starting a supplement routine, particularly if pregnant, breastfeeding, or taking medications.
