The Claim
In postmenopausal women, daily supplementation with creatine monohydrate at doses of 5 grams or higher combined with resistance training results in a small but statistically significant increase in lean body mass by approximately 0.37 kilograms over a period of 12 to 104 weeks.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
In postmenopausal women, taking 5 grams or more of creatine monohydrate daily along with resistance training leads to an increase in lean body mass of about 0.37 kilograms over 12 to 104 weeks.
See the scientific wording
In postmenopausal women, daily supplementation with creatine monohydrate at doses of 5 grams or higher, combined with resistance training, results in a small but statistically significant increase in lean body mass by approximately 0.37 kilograms over 12 to 104 weeks, which may help mitigate age-related sarcopenia and support metabolic health.
Taking creatine daily allows muscle cells to store more energy, which lets the muscles work harder during strength training. This harder work sends stronger signals to the muscle to build more protein and grow larger, leading to more lean mass over time.
What the research says
1 studyWhen postmenopausal women take 5 grams of creatine daily and do strength training, they gain a little bit more muscle—about the weight of a small apple—than those who don’t take creatine. This small gain can help fight muscle loss from aging.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.