Study Overview
Bemben and Lamont (2005) published a review examining the interplay between creatine supplementation, resistance training, bone mineral density, and muscle function in aging adults.
The review synthesised available evidence on whether creatine’s ability to enhance muscle strength could translate into improved bone health through increased mechanical loading on the skeletal system (Bemben & Lamont, 2005) .
Key Findings
- Creatine enhances muscle strength in older adults: Consistent with other research, creatine combined with resistance training produced greater strength gains in older adults compared to training alone
- Muscle-bone connection: The review highlighted the mechanotransduction pathway — stronger muscles produce greater mechanical loads on bones during contraction, stimulating osteoblast (bone-building cell) activity
- Preliminary bone density evidence: Some studies showed that older adults supplementing with creatine during resistance training exhibited better maintenance of bone mineral density compared to exercise-only groups
- Dual benefit potential: Creatine may address both components of the musculoskeletal system — simultaneously improving muscle function and indirectly supporting bone health
- Creatine kinase in bone cells: The review noted the presence of creatine kinase enzymes in osteoblasts, suggesting a potential direct role for creatine in bone cell energy metabolism
Practical Implications
This review is particularly relevant for postmenopausal Malaysian women, who face accelerated bone loss due to declining estrogen levels.
Malaysia’s aging population means osteoporotic fractures are a growing public health concern.
The practical takeaway is that creatine supplementation during resistance training provides a dual benefit: building stronger muscles (which directly improves function and reduces fall risk) and indirectly supporting bone health through increased mechanical loading.
For Malaysian adults concerned about bone health, the evidence supports combining creatine (3-5g/day) with resistance training (2-3 sessions/week), adequate calcium (dairy, ikan bilis, tofu), vitamin D (supplements if needed), and weight-bearing exercise.
This thorough approach addresses both muscle and bone health simultaneously (Candow et al., 2015) .
Study Limitations
- As a review article, the strength of conclusions depends on the quality of underlying primary studies
- Most studies reviewed had relatively small sample sizes
- The direct effects of creatine on bone cells (beyond indirect mechanical loading) were poorly characterised at the time of the review
- Long-term bone density outcomes from creatine supplementation have not been extensively studied
- Sex-specific responses (particularly in postmenopausal women) were not fully elucidated
Where This Fits in the Evidence
Bemben and Lamont’s contribution is to connect two outcomes that are usually studied separately: the muscle strength creatine reliably adds, and the bone density that strength might help defend through mechanical loading. The review leans on the mechanotransduction logic — stronger contractions stimulate osteoblasts — and notes that creatine kinase is present in bone cells, hinting at a direct as well as an indirect route. As a review of mostly small primary studies, it frames the muscle-bone link as a plausible dual benefit rather than a proven one, which is why it reads best alongside the dedicated bone-density trials that followed. The wider evidence base is collected in our research library.
Sources & References
This page summarises Bemben MG, Lamont HS. Creatine supplementation and exercise performance: recent findings. Sports Medicine.
2005;35(2):107-125.
What This Means for You
If bone health is your reason for considering creatine — especially after menopause — the takeaway is that it works through your muscles, not your bones directly. That means it only pays off as part of a resistance-training routine, alongside the usual calcium, vitamin D and weight-bearing exercise; on its own it is not an osteoporosis treatment. Treat it as one supporting piece of a musculoskeletal plan discussed with your doctor, not a substitute for one.