First, some things that creatine supplements won't do, at least for post-menopausal women with osteoarthritic knees: they won't improve muscle strength or reduce pain. Now, what they will do; they will reduce stiffness in knees and improve physical function. The Los Angeles Times reports on a randomized, double-blind, placebo-controlled study of postmenopausal women with knee osteoarthritis, some of whom took a creatine supplement for 12 weeks, while the others took a placebo. The paper reports that both groups did a three-month lower limb strengthening program, consisting of resistance exercises done three times a week and included leg press, leg extension and half-squat exercises. Researchers found that only the group taking the creatine supplements showed substantial improvements in physical function and reduced stiffness. The creatine group also showed significant gains in lower limb lean mass and quality of life compared with those who took the placebo. There were no differences in muscle strength or pain reduction were between the two groups.
Health, fitness and lifestyle tips for people over 50 who still like to play hard
Sunday, June 1, 2025
This new research that shows that women can benefit from Creatine supplements for oesteo problems, could be another boost in the research, that has proved this naturally occuring compound can strengthen muscles, now it supports the calcium in bones.
How would you know how much to take? My son takes it to “bulk up” at the gym, and that’s not what I would want, just relief from the stiffness in my knees.
I am waiting for the other shoe to drop on this one. If I read the results carefully, to wit:”…Only the group taking the creatine supplements showed substantial improvements in physical function. Stiffness also improved in the creatine group but not the placebo group. The creatine group showed significant gains in lower limb lean mass and quality of life compared with those who took the placebo. No differences in muscle strength or pain reduction were seen between the two groups…”. NO increase in muscle strenght, but quality of life??? How was that measured? No difference in pain reduction??? How is it possible then, that the creatine group had less stiffness and better “quality of life”? Something strange here.
Paula, just taking creatine won’t bulk you up. Just like using steroids won’t build muscles. These so called muscles builders don’t do anything unless you do hard work outs. I had used creatine years ago and what it gave me was a extra 2 or 3 reps at the end of each set. This is where gains in muscle performance come. Steroids offer pretty much overnight recovery from a hard work out.