Longevity & AgingCreatine Plus Power Training Boosts Muscle and Brain Health in Older Adults
A Spanish study of 103 adults averaging age 68 tested whether creatine supplementation could enhance the effects of high-speed resistance training. Participants were split into groups doing elastic band or aquatic power training, with or without creatine, over 16 weeks. All exercising groups improved strength, reduced oxidative stress and inflammation, and raised BDNF — a key brain growth protein. Creatine consistently amplified these benefits when paired with exercise, producing the largest reductions in inflammatory markers like IL-6 and TNF-α and the biggest boosts in antioxidant activity. Cognitive improvements were seen across training groups but were not clearly enhanced by creatine alone. The findings suggest creatine and power-style resistance training may work synergistically to slow age-related muscle and brain decline.
