Creatine Has Big Benefits — Even If You Don’t Exercise

Big Benefits: The list of creatine benefits keeps growing longer. It’s well-known for its positive impact on strength, power, and overall athletic performance, but those benefits have historically been associated with resistance training exercise. New research challenges the idea that creatine is only for exercisers, showing that supplementation may actually offer similar benefits even if you don’t work out.

The Study: This trial examined whether creatine could help adults preserve muscle, improve fitness, and potentially support cognitive function. Researchers enrolled 73 healthy, sedentary adults ages 45 to 65; 64 completed the 12-week study. Participants either remained inactive or followed an exercise and diet program. Within each group, participants received either creatine monohydrate or a placebo. Those taking creatine consumed 10 grams daily.

Supplementation increased lean tissue mass, strength, and muscular endurance, including among those who didn’t exercise. When combined with exercise and weight loss, creatine helped participants lose a greater percentage of body fat.

The Takeaway: Creatine supplementation offers health benefits without exercise, but exercising appears to increase its efficacy. Creatine may also help preserve lean mass during periods of weight loss.

Keep in Mind: This study focused on middle-aged and older adults, so it’s unclear if the same benefits would appear in younger folks who don’t exercise.