The Study
Combined creatine and HMB co-supplementation improves functional strength independent of muscle mass in physically active older adults: a randomized crossover trial
This study was like a special experiment where everyone got both the real supplement and a fake one at different times, without knowing which was which. We can say the supplement helped make people stronger because the only difference was the supplement, not any other factor. But we can only be sure this works for active older people who do this specific exercise program.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
A study tested giving older adults creatine and HMB supplements plus an exercise program for 6 weeks. Those who took the supplements got stronger in many exercises, like leg strength and push-ups, even though their muscles didn't grow much. This suggests the supplements helped their nerves work better.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 575 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes, these improvements are meaningful for daily activities like carrying groceries, standing up from a chair, or preventing falls.
- 2Participants taking supplements improved leg strength by about 21 kg, arm strength by 12 kg, and did 7 more push-ups in 30 seconds compared to the placebo group.
- 3They also lost about 0.76 kg more fat.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
GeroScience
Year
2025
Authors
Rafael Ramos-Hernández, Álvaro Miguel-Ortega, María Martínez-Ferrán, Diego Fernández-Lázaro, Natalia Busto, J. Mielgo-Ayuso
Related Content
Claims (5)
Taking creatine and HMB supplements for six weeks while doing physical training increases functional strength in active older adults. This strength gain happens without needing to increase muscle size.
Supplementing with creatine and HMB for six weeks while doing physical conditioning does not significantly increase muscle mass in active older adults. The results showed a small trend toward more muscle in the supplement group, but it was not enough to rule out chance.
For physically active older adults, taking 3 grams each of creatine and HMB every day for 6 weeks while exercising leads to about 0.76 kg less fat mass and 1.08% lower body fat compared to placebo.
Strength improvements from creatine and HMB supplements in older adults are due to neuromuscular adaptations like better motor unit recruitment and coordination, not just muscle growth.
Integral physical conditioning (IPC) alone, without additional interventions, does not improve functional strength or body composition in physically active older adults. The placebo group in a study showed minimal changes or slight declines, indicating no meaningful benefit.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.