Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis.
Siavash Naddafha, Jose Antonio, Richard B Kreider et al.
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In 30 seconds
This systematic review and meta-analysis evaluated the effects of creatine monohydrate on lean mass, strength, and bone density in postmenopausal women. Analyzing data from seven randomized controlled trials involving 608 participants, the study found that creatine supplementation, particularly at doses of 5 g/day or more combined with resistance training, resulted in a mean increase in lean mass of 0.37 kg and a strength improvement of 7.5 kg in leg-press one-repetition maximum.
Key findings
- Creatine supplementation increased lean mass by a mean difference of 0.37 kg.
- Leg-press one-repetition maximum strength improved by a mean difference of 7.5 kg with creatine.
- No significant changes in bone density were observed overall.
- Adverse events were mild and similar to placebo, with no changes in renal indices.
Why it matters
Understanding the potential benefits of creatine supplementation in postmenopausal women is crucial, as it may help mitigate muscle and strength loss associated with menopause, thereby improving overall physical function and quality of life.