Does creatine also help ordinary people, not just athletes?

Creatine monohydrate has the best-proven effects in older adults: it increases muscle strength and muscle mass, but only when combined with regular resistance training for at least 12 weeks. Without training, it offers little benefit^1,2.

A striking finding is its effect on the brain. Several studies show that creatine improves memory in healthy adults. That effect is largest in people aged 66 to 76. In younger people aged 11 to 31, no difference was found. The brain requires a great deal of energy, and creatine acts as an energy reservoir in brain cells^3,4.

For women after menopause, creatine is especially relevant. Women naturally have 70 to 80 percent less creatine in their muscles than men, and after menopause the loss of muscle and bone accelerates. A higher dose of 0.3 grams per kilogram of body weight per day, combined with resistance training, appears to slow that process. Effects on bone density are promising, but you likely need at least one year before they become measurable⁵.

A small study in 36 women around the time of menopause showed that even a lower dose of creatine (1500 mg per day, 8 weeks) improved reaction time and raised creatine levels in the brain, without serious side effects. However, the study is very small, so these are preliminary findings⁶.

Several studies in older adults report no serious side effects from creatine monohydrate^1,2. It is worth noting that some authors of positive review studies have ties to creatine manufacturers, which may colour the results. For people with a physical disability, such as a spinal cord injury, the evidence is conflicting and too limited to support recommendations⁷.