What is the evidence for creatine supplementation in middle aged men age 40-50?

What the evidence says

Creatine is a natural compound your muscles use for quick bursts of energy. Taking it as a supplement, usually creatine monohydrate, raises the amount stored in your muscles, which can help with short, intense efforts like weightlifting.

For men in their 40s, the best evidence comes from studies that combined creatine with resistance training, like lifting weights several times a week. A systematic review and meta-analysis looking at adults under 50 found that men who took creatine while resistance training gained more upper- and lower-body strength than men who did the same training with a placebo.

However, not every study agrees. One randomized trial specifically in middle-aged and older men found that resistance training alone already produced strong gains in muscle and strength, and adding creatine or protein did not add much extra benefit. This suggests the exercise itself may be doing most of the work.

Creatine taken without any exercise program has little to no effect on strength or muscle size, so it works best as an addition to a training routine rather than on its own.

On safety, creatine monohydrate is permitted as a dietary supplement in Canada and elsewhere, and reviews of the evidence have not found it harms kidney function, hydration, or increases cancer risk in healthy people. Mild stomach upset can occur at high doses.