Remedy · supplement
Creatine
Also: creatine monohydrate
One of the best-evidenced supplements — for building muscle and strength when paired with resistance training.
Evidence by condition
Each grade reflects the research for Creatine and that condition specifically.
- BSarcopenia (age-related muscle loss)
Added to resistance training, creatine produces extra gains in lean mass (~1.3 kg) and strength in older adults versus training alone — but it works only as an adjunct to training, not on its own.
1 citation
- Creatine supplementation during resistance training in older adults — a meta-analysis Meta-analysis 2014 · n=357 · Medicine and Science in Sports and Exercise · PMID 24576864 · DOI 10.1249/MSS.0000000000000220
- Creatine supplementation during resistance training in older adults — a meta-analysis
Creatine is among the most robustly studied supplements there is — but its benefit for muscle and strength shows up only when combined with resistance training. It does not impair kidney function in healthy people; those with kidney disease should check with a clinician first.