KEEP PLUS: the muscle-support boost for your protein shake.

Pooled 22 trials (721 adults, average age 57 to 70). People who took creatine while doing resistance training 2 to 3 days a week gained about 1.4 kg more lean mass and more upper- and lower-body strength than those on placebo.*

Chilibeck PD, et al. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access Journal of Sports Medicine, 2017. View study

An updated analysis found creatine plus resistance training increased lean mass and strength in older adults compared with placebo. Strength results depended on dosing strategy. Creatine taken only on training days also helped.*

Forbes SC, et al. Meta-analysis examining the importance of creatine ingestion strategies on lean tissue mass and strength in older adults. Nutrients, 2021. View study

A 2025 review concluding that creatine, mainly when combined with exercise training, is safe in older adults and has beneficial effects on lean mass, muscle size, strength and function.*

Candow DG, et al. Creatine monohydrate supplementation for older adults and clinical populations. Journal of the International Society of Sports Nutrition, 2025. View study

The ISSN's position stand reviews creatine research across exercise, aging and clinical use, and finds short- and long-term use well tolerated in healthy people.*

Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN, 2017. View study

In a small trial of healthy adults aged 60 to 76, the placebo group lost about 2 kg of lean mass during 10 days of bed rest, while the HMB group largely did not. The authors say a larger trial is needed to confirm it.*

Deutz NE, et al. Effect of HMB on lean body mass during 10 days of bed rest in older adults. Clinical Nutrition, 2013. View study

The ISSN's position stand concludes HMB has been shown to increase lean mass and function in elderly, sedentary people, may help with exercise recovery, and is safe for long-term use in young and older adults.*

Wilson JM, et al. International Society of Sports Nutrition position stand: beta-hydroxy-beta-methylbutyrate (HMB). JISSN, 2013. View study

Mixed results: across 13 trials (561 adults 50 and older) who were already doing structured resistance training, adding HMB did not further improve muscle mass, strength or body composition.*

Wang G, et al. Efficacy of HMB supplementation as an adjunct to resistance training in older adults: a comprehensive meta-analysis. Age and Ageing, 2026. View study

Reviews muscle loss with GLP-1-type weight-loss drugs such as semaglutide and tirzepatide. It recommends adequate high-quality protein and micronutrients (supplements if needed) plus resistance training to help preserve muscle.*

Mechanick JI, et al. Strategies for minimizing muscle loss during use of incretin-mimetic drugs for treatment of obesity. Obesity Reviews, 2025. View study

Finds lean-mass loss on GLP-1-based therapies varies between trials and may be partly adaptive, but flags older age as a risk for muscle loss and calls for better research on protecting muscle during weight loss.*

Neeland IJ, et al. Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies. Diabetes, Obesity and Metabolism, 2024. View study

The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

Creatine researcher Dr. Darren Candow on creatine, aging muscle and bone, and dosing.

Dr. Darren Candow: Unraveling the Intricacies of Sarcopenia and the Power of Creatine

An interview on age-related muscle loss, resistance training and creatine.

#369: Rethinking protein needs for muscle preservation and longevity, and the benefits of creatine

Peter Attia and Rhonda Patrick, PhD, on protein needs for keeping muscle, and on creatine.

What is creatine? Potential benefits and risks of this popular supplement

A plain-language overview from Harvard Medical School.