Taking creatine every day could help adults in middle age and beyond preserve lean muscle, improve strength and support some aspects of cognitive function, even without exercise. The findings come from a study published in the Journal of the International Society of Sports Nutrition.

Researchers at Texas A&M University’s Exercise & Sport Nutrition Lab conducted the 12 week study with 64 men and women ages 45 to 65. The project examined creatine use both with and without an exercise and diet program.

Participants selected either a nonexercise group or an exercise plus diet group. Within those groups, they were randomly assigned to receive either a placebo or 10 grams of creatine monohydrate daily, administered in two doses of 5 grams each.

Creatine is a naturally occurring compound that helps cells regenerate adenosine triphosphate, also known as ATP, according to Cleveland Clinic. ATP is the main energy source for cellular activity in muscle and brain tissue.

Creatine monohydrate is also sold as a dietary supplement. It helps muscles produce the quick energy needed during activities such as strength training, but the study suggests its benefits may not be limited to people who exercise regularly.

Adults naturally lose muscle mass and strength as they grow older, a condition known as sarcopenia. Dieting can accelerate that loss, while the study found that creatine monohydrate helped counter the effect.

Among participants following the exercise and diet intervention, adding creatine produced greater reductions in body fat percentage and better preservation of lean body mass than the placebo. It also led to marked improvements in upper and lower body strength.

The results were not limited to participants who exercised. People who took creatine without changing their exercise or diet habits gained lean tissue mass and improved their muscular strength and endurance, according to the study.

Jacob Zemer, a New York based fitness coach who primarily trains clients ages 35 to 55, was not involved in the research. He pointed to the changes among participants who did not exercise, including increases in bench press and leg press performance.

“The fact that you can increase lean muscle mass even without exercise is remarkable, especially as we age,” Zemer told Fox News Digital. “Between the physical and mental benefits , most people should be considering creatine supplementation.”

Zemer said the findings indicate that creatine may help build muscle tissue capable of generating strength, rather than merely increasing water stored in muscle cells. Participants taking creatine without exercise also showed gains in markers of glycemic control.

Researchers also found that the daily 10 gram dose supported improvements on select tests of memory and cognitive processing. Zemer said the results show that creatine’s potential usefulness extends beyond athletes and bodybuilders.

“My main takeaway from the study is that the benefits of creatine extend far beyond just athletes and bodybuilders,” he said. “Creatine continues to be the most scientifically studied and validated supplement on the market.”

Still, Zemer stressed that a supplement is not a substitute for physical activity. “Just because you can increase lean muscle mass by taking creatine without exercise does not mean that it is optimal or a replacement for exercise,” he cautioned.

“The benefits of exercise will always supersede those of creatine alone, and when the two are combined, they are both enhanced.” In the study, combining creatine with resistance training and a weight loss program enhanced fat loss while preserving lean body mass.

The authors identified several limitations, including participants choosing whether to enter the exercise or nonexercise groups before treatment assignments. The study also lasted only 12 weeks and involved healthy adults, leaving long term effects and possible benefits for people with serious metabolic or neurological conditions unknown.

Zemer recommended consulting a healthcare professional before taking creatine, selecting a reputable brand, remaining hydrated and using the supplement consistently. The NIH Office of Dietary Supplements considers creatine generally safe for healthy adults, although some people may experience bloating, stomach discomfort or water retention.

Experts particularly recommend speaking with a healthcare provider before starting supplementation for people with kidney disease or other chronic health conditions. The findings present creatine as a possible aid for muscle, strength and selected cognitive measures, while leaving exercise at the center of healthy physical activity.