Researchers tested whether two supplements called creatine and HMB could help older adults become stronger. Thirty people over 60 took either the supplements or a fake pill while doing exercise classes twice a week for six weeks. The group taking the real supplements got noticeably stronger in their legs, arms, and core, even though they didn’t gain much muscle. This suggests the supplements work by improving how muscles and nerves communicate, not just by building bigger muscles. The findings suggest this combination could help older adults stay independent and active longer.

The Quick Take

  • What they studied: Whether taking two supplements (creatine and HMB) combined with exercise could make older adults stronger and help them maintain muscle mass
  • Who participated: 30 active older adults aged 60 and up (20 men and 10 women) who were already exercising regularly
  • Key finding: People taking the supplement combination became significantly stronger in their legs, arms, and core after 6 weeks, but this strength gain happened mostly without gaining muscle mass
  • What it means for you: If you’re an older adult who exercises, these supplements may help you stay stronger and more independent, though the effect appears to work through improving how your muscles function rather than making them bigger. Talk to your doctor before starting any supplements.

The Research Details

This was a carefully controlled experiment where 30 older adults participated in two separate 6-week periods. In one period, they took creatine and HMB supplements while exercising. In the other period, they took a fake pill (placebo) while doing the same exercise routine. There was a 3-week break between the two periods to let the supplements leave their bodies. Neither the participants nor the researchers knew who was getting the real supplements until the study ended, which helps prevent bias. Everyone did the same exercise program: four supervised sessions per week that mixed strength training, power exercises, circuit training, and interval training at varying intensities.

This study design is powerful because each person served as their own comparison. By having everyone try both the supplements and the placebo, researchers could see the true effect of the supplements without other factors getting in the way. The double-blind approach (where nobody knew who got what) prevents expectations from affecting the results.

This study has several strengths: it was randomized (people were randomly assigned to conditions), double-blind (neither participants nor researchers knew who got supplements), and controlled (everyone did the same exercise program). The main limitation is the relatively small sample size of 30 people, which means results should be confirmed with larger studies. The study was also relatively short at 6 weeks, so we don’t know if benefits last longer.

What the Results Show

The supplement group showed significantly better results in functional strength tests. They improved in leg and back strength, arm strength, upper-body endurance (measured by push-ups and holding weights), and core strength (measured by crunches). These improvements were statistically significant, meaning they were real and not due to chance. Interestingly, the placebo group showed the opposite pattern—they actually got slightly weaker on some measures. The supplement group also showed slight improvements in body composition, with less fat and slightly more muscle, while the placebo group trended in the opposite direction. However, these muscle changes were small and not statistically significant.

The study measured body composition using bioelectrical impedance analysis, which sends a small electrical signal through the body to estimate muscle and fat. The supplement group showed favorable trends in multiple muscle measurements including total muscle mass, skeletal muscle mass, and muscle quality indices. The placebo group showed opposite trends. Additionally, the supplement group reduced their body fat percentage while the placebo group increased it slightly. These secondary findings support the idea that the supplements were working, even though the muscle gains were modest.

Previous research has shown that creatine and HMB separately can help preserve muscle in older adults, but this is one of the first studies to test them together. The finding that strength improved without major muscle growth is particularly interesting because it suggests a different mechanism than previously thought. This aligns with emerging research showing that supplements can improve how efficiently muscles work, not just their size. The study adds to growing evidence that combining supplements with exercise is more effective than either approach alone.

The study only lasted 6 weeks, so we don’t know if benefits continue or fade over time. With only 30 participants, results may not apply to all older adults—larger studies are needed. The study only included active older adults who were already exercising, so results may not apply to sedentary seniors. The study didn’t measure actual muscle fiber changes or nerve function directly, so the exact mechanism of how supplements improved strength remains unclear. Finally, the study didn’t track whether people continued the supplements after the study ended or how long benefits lasted.

The Bottom Line

For active older adults over 60, combining creatine and HMB supplements with regular exercise appears to improve functional strength and may help maintain independence. However, this is based on one 6-week study, so confidence is moderate. Consult your doctor before starting supplements, especially if you take medications or have kidney problems. The supplements appear safe in this study, but long-term safety data is limited. The exercise program was important—supplements alone without exercise likely won’t provide these benefits.

Active older adults (60+) who want to maintain or improve strength and independence should pay attention to this research. People recovering from illness or injury may find this particularly relevant. This may be less relevant for sedentary older adults who don’t currently exercise, as the supplements were tested alongside an exercise program. People with kidney disease should avoid creatine without medical supervision.

Based on this study, you might expect to notice improvements in strength within 4-6 weeks if you take the supplements while exercising regularly. The improvements appeared gradually throughout the 6-week period rather than suddenly. However, individual results will vary, and some people may see benefits faster or slower than others.

Want to Apply This Research?

  • Track weekly functional strength tests: count how many push-ups you can do, measure how long you can hold a plank, and note how much weight you can lift for leg exercises. Record these every week to see your progress over 6-8 weeks.
  • If taking these supplements, set a daily reminder to take them at the same time each day (consistency matters). Schedule your four weekly exercise sessions in your calendar and mark them complete. Log which exercises you did and how you felt during each session.
  • Every 2 weeks, re-test one functional strength measure (like push-ups or leg strength) to track progress. Keep a simple log of supplement adherence (did you take it today?). Note any changes in how you feel during daily activities like climbing stairs or carrying groceries. After 6 weeks, compare your baseline measurements to see if you’ve improved.

This research summary is for educational purposes only and should not replace professional medical advice. Before starting creatine, HMB, or any supplement, consult with your doctor, especially if you have kidney disease, take medications, or have existing health conditions. Supplements are not regulated the same way as medications. While this study suggests potential benefits, results may vary between individuals. Always combine supplements with regular exercise and a healthy diet. This single study, while well-designed, should be confirmed by larger, longer-term research before making major health decisions.