Across 7 trials and 608 postmenopausal women, creatine plus resistance training lined up with a small gain in lean mass

What the research found

Study (systematic review and meta-analysis). A review in the Journal of the International Society of Sports Nutrition (DOI 10.1080/15502783.2026.2668435) pooled 7 randomized trials in 608 postmenopausal women, mean age about 62, lasting 12 to 104 weeks (median 38). Lean mass in 5 trials (338 women) favored creatine by 0.37 kg (95 percent CI 0.05 to 0.69). Leg-press strength in 3 trials (111 women) favored creatine by 7.5 kg (2.2 to 12.8). The gain showed up at doses of at least 5 grams a day together with resistance training. Trials at 3 grams a day or less without training did not show a measurable effect. Bone density did not change overall. Side effects were mild and similar to placebo, and kidney lab measures were unchanged. Most trials had some concerns about bias, and the review was not prospectively registered. This is not a reason to start a supplement. Not medical advice. Not a substitute for a prescribed medicine.

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