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Creatine for Adults Over 50: What Research Shows and Who Should Ask First

7 min read · Updated 2026-11-05

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What it is

Creatine is a compound made in the body and found in meat and fish. Creatine monohydrate is the form most studied as a supplement.

What studies found

A 2017 meta-analysis of 22 randomized trials, with 721 older adults averaging 57 to 70 years, found that creatine taken during resistance training increased lean tissue mass by about 1.4 kg more than training with placebo. It also improved chest press and leg press strength by small to moderate amounts. A 2014 meta-analysis reported similar benefits and noted more research was needed.

What it does not do

Creatine is not a substitute for training. The gains in the studies came when participants lifted weights two to three days a week. Results varied between trials, and long-term effects in very old adults are less certain.

Safety questions

Creatine is widely regarded as safe for most healthy people, but reviewers have noted that effects in people with kidney dysfunction are not known. Talk to your doctor before using it if you have kidney disease or take medications that affect the kidneys. Choose products tested by a third party, and follow label directions, since studies commonly use a few grams per day. Some people retain water and gain a little weight.

Bottom line

Creatine is an optional add-on to proven basics: consistent strength training, enough protein and sleep. If you try it, check with your clinician first and judge it over several months.

Sources and further reading

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