Boost Strength & Fight Oxidative Stress with Creatine and Exercise

observational-study PMID: 37206869

Boost Strength & Fight Oxidative Stress with Creatine and Exercise

Quick Summary: This study looked at how resistance training combined with creatine supplements affects oxidative stress, antioxidants like glutathione peroxidase (GPX), muscle strength, and quality of life in older adults. Researchers found that exercise alone cuts down harmful oxidative stress and boosts antioxidants, while adding creatine doubles muscle strength gains without extra antioxidant perks. It's a simple way to stay healthy as you age.

What The Research Found

The study showed clear wins from resistance training for older folks. Here's what happened after 10 weeks:

Lower Oxidative Stress: Both exercise groups saw big drops in harmful markers like MDA (a sign of cell damage from oxidation) and 8-OHdG (DNA damage indicator). This means less wear and tear on the body.
Stronger Antioxidants: Levels of GPX (an enzyme that uses glutathione to fight free radicals) and TAC (total antioxidant capacity) rose significantly. GPX is part of your body's natural defense system, helping neutralize oxidative stress—think of it as a shield powered by glutathione.
Bigger Muscle Gains: The group taking creatine with exercise gained twice as much strength as the exercise-only group. No big boost in quality of life from creatine, but training helped overall well-being.
No Extra Edge from Creatine on Antioxidants: Creatine didn't improve GPX, TAC, or stress markers beyond what exercise did alone. All changes were statistically significant (p<0.05), meaning they're reliable.

In short, exercise is the star for antioxidant health, while creatine amps up strength.

Study Details

Who was studied: 45 non-athletic older men and women, average age 68 years (ranging from about 61 to 75). They were healthy but not super active, split evenly into three groups of 15.
How long: 10 weeks, with resistance training sessions three times a week—think weight lifting or bodyweight exercises like squats and presses.
What they took: The creatine group got 0.1 grams per kilogram of body weight daily (e.g., about 7 grams for a 70kg person) in supplement form. The placebo group took the same amount of harmless starch powder. The control group did nothing.

Blood tests checked oxidative stress and antioxidants before and after. Strength was measured with exercises, and quality of life via surveys.

What This Means For You

If you're an older adult worried about aging, muscle loss, or feeling tired from oxidative stress (that "rusting" effect on your cells), this study offers easy steps:

Start Resistance Training: Lift weights or do bodyweight exercises 3 times a week to naturally boost your antioxidant defenses, including GPX tied to glutathione. It could lower cell damage, build strength, and improve daily life—no pills needed.
Add Creatine for Power: If strength is your goal (like carrying groceries easier), take 0.1g/kg daily with your workouts. It could double your gains, helping with mobility and independence. But don't expect it to supercharge antioxidants—stick to exercise for that.
Real-Life Tip: Talk to your doctor before starting creatine, especially if you have kidney issues. Combine this with a diet rich in glutathione-boosting foods (like spinach or avocados) for even better results. Small changes like these can make you feel stronger and more vibrant.

Study Limitations

Keep these in mind so you don't overhype the results:
- Small group sizes (just 15 per group) mean it might not apply to everyone—bigger studies could confirm this.
- Only older adults were tested, so younger people or those with health conditions might see different effects.
- They measured GPX (linked to glutathione) but not glutathione levels directly, so we can't say how it affects glutathione stores.
- The 10-week timeline is short; long-term benefits for quality of life or antioxidants aren't clear yet.
- Self-reported supplement use could lead to minor slip-ups, and the placebo (starch) might not have tricked everyone perfectly.

Overall, this is solid evidence for exercise, but more research on creatine's full role is needed.

Key Findings

Resistance training significantly reduced oxidative stress markers (MDA, 8-OHdG) and increased antioxidant defenses (GPX, TAC) in older adults, with no additional antioxidant benefit from creatine supplementation. Creatine doubled strength gains compared to resistance training alone. Quality of life improvements were observed with training but not enhanced by creatine. Statistical significance (p<0.05) was reported for all primary oxidative stress and antioxidant outcomes in training groups.

Study Design

This 10-week randomized controlled trial involved 45 sedentary older adults (mean age 68.1±7.2 years; both sexes). Participants were assigned to three groups (n=15 each): resistance training with creatine (RT+CS), resistance training with placebo (RT+P), and control (no intervention). Resistance training occurred 3 sessions/week. Fasting blood samples were collected pre- and post-intervention to measure oxidative stress (MDA, 8-OHdG) and antioxidant markers (GPX, TAC). Muscle strength and quality of life were secondary outcomes.

Dosage & Administration

Creatine monohydrate was administered at 0.1 g/kg body weight daily. The placebo group received an equivalent dose of starch. Supplementation began at the start of the 10-week resistance training program, with daily ingestion continuing throughout the intervention period. Compliance was monitored via self-report and capsule counts.

Results & Efficacy

Both RT groups showed significant post-intervention reductions in MDA (p<0.05) and 8-OHdG (p<0.05), alongside significant increases in GPX (p<0.05) and TAC (p<0.05). Strength gains in RT+CS were double those of RT+P (exact values not quantified in summary, but reported as statistically significant). No significant differences in oxidative stress or antioxidant markers were observed between RT+CS and RT+P groups, indicating creatine provided no additional antioxidant benefit beyond resistance training alone. Quality of life improved with training but showed no creatine-specific enhancement.

Limitations

The study had a small sample size (n=15/group), limiting statistical power for subgroup analyses. It exclusively studied older adults, restricting generalizability to younger populations. Glutathione itself was not directly measured; only GPX (a glutathione-dependent enzyme) and other indirect markers were assessed. The 10-week duration may be insufficient to detect long-term quality-of-life or antioxidant effects. Self-reported supplement compliance introduces potential bias, and the starch placebo may not have fully masked creatine's effects (e.g., weight gain).

Clinical Relevance

For older adults, resistance training is a proven non-pharmacological strategy to enhance antioxidant defenses and muscle strength. Creatine supplementation (0.1 g/kg/day) provides a clear strength benefit—doubling gains from training—but does not augment the antioxidant effects of exercise. Users should prioritize consistent resistance training for oxidative stress reduction, while considering creatine specifically for maximizing strength outcomes. The lack of direct glutathione measurement means these findings cannot be extrapolated to glutathione supplementation strategies. Older adults seeking strength improvements may benefit from adding creatine to their training regimen, but should not expect additional antioxidant protection beyond exercise alone.