Creatine for Strength in Older Women

Creatine is well-known for its potent ability to build muscle strength, enhance exercise performance and increase lean body mass. Backed by a noteworthy dossier of research studies published in peer-reviewed scientific journals, creatine is a hugely popular dietary supplement among body builders of both sexes. It works for men of all ages. A recent study now shows that older women are not left out. And this is important news: while the average senior woman may not be that interested in joining ranks with body builders, maintaining muscle strength and lean (fat-free) muscle mass is vitally important to healthy aging and longevity in women.

Published in the European Journal of Applied Physiology, this double-blind clinical trial assessed the effects of creatine supplementation in a group of healthy 60 to 70 year old women. The ladies took 5 grams of creatine a day or a placebo while participating in a resistance training regimen three days a week for twelve weeks. At completion of the program those taking creatine realized greater increases over the placebo group in bench press strength, knee extension and biceps curl. As stated in the published report: “These results indicate that long-term creatine supplementation combined with resistance training improves the ability to perform submaximal-strength functional tasks and promotes a greater increase in maximal strength, fat-free mass and muscle mass in older women.”

Aguilar AF, et al. Long term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol. 2013 Apr;113(4):987-96.