How Creatine Improves Bone Strength (Explained)
Updated: Oct 12
Creatine has been extensively studied and provides a wide array of benefits, including increasing muscle mass and strength. Research has also shown that creatine may make bones stronger.
The level of the enzyme creatine kinase rises as bones get bigger and stronger. It is this enzyme that creates phosphocreatine.
The phosphate groups are severed from the creatine molecule when the cell needs energy in the form of phosphate groups.
Researchers had a suspicion that creatine strengthens bones due to this mechanism.
An experiment was done with 32 male rats who were 5 weeks old to determine whether this suspicion was justified. (1)
For 8 weeks, a diet containing 2% creatine powder was administered to half the rats.
The remaining half received regular food.
Researchers studied the rodents' bones after the 8 week period.
The lower back vertebrae and the rats' thighbone had both grown more compact. The weakest portion of the thighbone, the distal femur end that is linked to the hip bone, was also investigated individually by the researchers.
The strength of the bones was then tested by the researchers. It was discovered that bones of the rats given creatine were 13% stronger than the rats who were not fed creatine.
Researchers hypothesised that creatine could help people who suffer from osteoporosis or other bone defects and disorders.
Other studies have also shown that creatine may improve bone mineral density in older people combined with resistance exercise. (2)
References
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This evidence-based analysis of creatine and bone strength features 2 references, listed below.
1. Antolic A, Roy BD, Tarnopolsky MA, et al. Creatine monohydrate increases bone mineral density in young Sprague-Dawley rats. Med Sci Sports Exerc. (2007) (Comparative Study)
2. Forbes SC, Chilibeck PD, Candow DG. Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-Analysis. Front Nutr. (2018)
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