The Claim

Twelve months of creatine supplementation at 0.1 g/kg/day combined with supervised resistance training reduces femoral neck bone mineral density loss in postmenopausal women from 3.9% to 1.2% compared to placebo, which is associated with a lower fracture risk due to the established relationship between a 5% reduction in bone mineral density and a 25% higher fracture risk.

Source: Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women.

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
81score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Cause and effect
1 study reviewed
In plain English

In postmenopausal women, taking creatine at 0.1 grams per kilogram of body weight daily along with supervised weight training reduces the loss of bone density in the femoral neck from 3.9% to 1.2% over twelve months compared to no creatine, and this smaller loss is linked to a lower risk of fracture.

See the scientific wording

Twelve months of creatine supplementation (0.1 g/kg/day) combined with supervised resistance training attenuates femoral neck bone mineral density loss in postmenopausal women, reducing decline from 3.9% to 1.2% compared to placebo, which may lower fracture risk since a 5% BMD reduction is linked to a 25% higher fracture risk.

Why this might work

Creatine gives bone-building cells more energy so they can make more bone, while also slowing down bone-breaking cells. When muscles pull harder on bones during strength training, the bones respond by thickening and strengthening. This combination of more energy for bone growth and less bone breakdown preserves hip bone density.

Verified mechanismbased on 1 study

What the research says

1 study

  1. Study: Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women.

    Taking creatine daily for a year while doing strength training helped older women keep more bone density in their hip compared to those who took a sugar pill. Less bone loss means a lower chance of breaking a hip.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

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