Effects of creatine, ginseng, and astragalus supplementation on strength, body composition, mood, and blood lipids during strength-training in older adults.

The effects of supplemental dietary creatine and a botanical extract consisting of ginseng and astragalus were evaluated in 44 adults aged 55-84 years participating in a 12-week strength-training program. Participants consumed creatine only (Cr), creatine plus botanical extract (CrBE), or placebo (PL), and performed bench press, lat pull down, biceps curl, leg press, knee extension, and knee flexion for 3 sets of 8-12 reps on 3 days per week for 12 weeks. The 1-repetition maximum for each exercise, body composition (full-body DEXA), blood lipids, and mood states were evaluated before and after the intervention. Training improved (p < 0.05) strength and lean mass for all groups, however greater gains were observed with Cr and CrBE compared with placebo (but no difference was found between Cr and CrBE). Only CrBE improved blood lipids and self-reported vigor, and the CrBE group lost significantly more body fat and gained more bench press strength than Cr. These results indicate that strength and lean mass gains achieved by older adults participating in a strength training program can be enhanced with creatine supplementation, and that ginseng and astragalus may provide additional health and psychological benefits. However, these herbs do not appear to have an additive effect on strength and lean mass gains during training. Key PointsStrength and lean mass can be enhanced with creatine supplementation in older adults participating in a strength training programGinseng and astragalus do not appear to provide any additive effect on strength or massGinseng and astragalus may provide additional health and psychological benefits such as lowering cholesterol levels and improving self-reported levels of vigor.