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Exercise and creatine Together for Bone Health
Bone tissue requires significant time to turnover, necessitating at least six months of consistent exercise. Combining daily creatine intake, between 8 to 12 grams for the average individual, with weight training can help preserve aspects of bone health, particularly around the hip region. This is most notably observed in postmenopausal females but also shows benefits in healthy males. While there isn't an increase in bone mineral density, some studies suggest preservation of bone mineral density and improvements in bone geometry. The evidence, however, is still limited, with only a few studies supporting these claims, highlighting the need for more clinical research, especially in populations with existing conditions. Importantly, exercise is essential; creatine alone does not yield benefits for bone health. Mechanical stimuli from activities, such as brisk walking or weight training, are crucial as they enable muscle contraction to pull on the bone, which facilitates bone improvement throughout the day.
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