Creatine improves strength and mobility in older women.

A recent study has found that creatine, which plays an important role in energy production, may improve the functional strength of older women. (1) This age group is particularly susceptible to reduced strength and muscle mass and increased risks of falls, fractures, and functional dependency as a result. In this study, researchers from Hawaii first evaluated baseline strength, endurance, and balance using a variety of tests in 30 women between 58 and 71 years old. They then assigned the subjects to receive either creatine monohydrate (0.3 grams per kg of body mass) or placebo and retested them over a seven-day period. The creatine-treated group showed significant improvements in measures of muscle strength and mobility and increased their fat-free mass by an average of 0.52 kg, while no significant changes were seen in the placebo group. The researchers concluded that "short-term creatine supplementation resulted in an increase in strength, power, and lower-body motor functional performance in older women without any adverse side effects."

This study also supports earlier research of the benefits of creatine in increasing muscle mass in the elderly. (2,3)

Reference

(1.) Gotshalk LA, Kraemer WJ, Mendonca MA, et al. Creatine supplementation improves muscular performance in older women. Eur J Appl Physiol. 2008 Jan;102(2):223-31.

(2.) Candow DG, Chilibeck PD. Effect of creatine supplementation during resistance training on muscle accretion in the elderly. J Nutr Health Aging. 2007 Mar-Apr;11(2):185-8.

(3.) Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. J Nutr Health Aging. 2005 Sep-Oct;9(5):352-3