Creatine: A Muscle Supplement With a Mobility Upside

The Study: In a double-blind, randomized controlled trial, 40 participants aged 40 to 70 with mild to moderate knee osteoarthritis were given either a creatine supplement or a placebo, along with physical therapy. After four weeks, both groups showed improvements, but the creatine group had more substantial ones than the placebo group: reduced risk of falls, less pain, better knee function, greater isometric muscle strength, and positive changes to body composition. The creatine group, however, did not experience any changes to knee range of motion or quality of life.

The Takeaway: Creatine’s ability to improve knee pain and function still goes back to how it can support muscle gains. Strengthening leg muscles as prescribed in physical therapy or rehab — particularly the quads — can absorb more load and create greater joint stability for those with knee osteoarthritis.

Keep in Mind: Creatine won’t fix knee problems or pain by itself, as it’s not a joint supplement. Research shows taking three to five grams daily can support strength and mobility.