Review of studies · Supplements / medicine · 16 May 2026
In postmenopausal women, creatine ≥5 g/day with lifting added 0.37 kg lean mass in a 7-trial meta-analysis
Source: Journal of the International Society of Sports Nutrition
What the research found
Study (systematic review and meta-analysis). Seven RCTs (608 postmenopausal women, mean age ~62; 12–104 weeks) found creatine plus resistance training raised lean mass by 0.37 kg and leg-press 1RM by 7.5 kg versus placebo. Benefits appeared at ≥5 g/day with training; ≤3 g/day without training showed no effect. Bone density was unchanged. Adverse events mild and similar to placebo. Educational supplement notes, not a bone-drug substitute.
Evidence level: Review of studies. This is among the stronger kinds of evidence, but one study rarely settles a question.
Read the original at Journal of the International Society of Sports Nutrition
More supplements / medicine news
- In mice, the experimental drug KCL-286 reduced DNA breaks and brain inflammation in an Alzheimer's model
- In aged rats, two weeks of the experimental drug cinaciguat cut circulating amyloid-beta about in half and brought LDL down to youthful levels
- In 104 people with a sudden retinal-artery blockage, papaverine use lined up with better functional vision in a retrospective comparison
- A Cell Metabolism letter questions whether a fasting GLP-1 level shows how many gut L-cells a person has
- In FDA reports, caffeine and stimulant supplement use was tied to cardiac arrest about 11 times more often, and 45 percent of those cardiovascular reports were ages 18 to 34