Creatine supplementation alone without mechanical loading is unlikely to significantly benefit bone health.

“If you go to 10 grams of creatine per day, boom, two scoops. 10 grams of creatine per day appears to be helpful for bone loss. So, if you or someone you know has osteopenia or osteoporosis here, I'm thinking of my 70 something yearear-old mother and father who have osteopenia, 10 grams of creatine has been shown to improve bone loss, especially when combined with resistance exercise.”

“Higher doses of creatine than 5 grams a day are also beneficial. 10 grams of creatine per day has been studied for bone loss. And doses of 8 to 10 grams of creatine per day have been shown to slow bone loss and bone resorption, especially if there is some degree of resistance training.”

“If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.”

“maintains bone density”

“10 grams per day seems sufficient to optimize muscle/bone/brain health.”

“it sort of increases osteoblast cells these are these are cells that sort of create uh or the formation of our our bone cells”

“and we've just shown in a long-term clinical trial and improved bone strength”

“I would be very surprised I think you need that mechanical loading from weight training or weightbearing exercise Plyometrics that cause the bone to turn over and then maybe creatine doesn't increase the resorptive or it increases osal blast a little bit more”

“in rodents osteoblast cells have been energized in the presence of creatine so it was logical to think in humans maybe our osteoblast cells the cells that are responsible for increasing bone size and strength might have more fuel and these cells do use creatine just like our muscles do for fuel um and potentially increase bone density”

“creatine reduces something called the osteoclast activity or bone resorption so for for some reason it really inhibits these osteoclasts from sort of chopping down our bone and increasing blood calcium levels when not needed”

“we have not shown in a single study an increased bone mineral density so this is really crucial we are not saying that creatine and weight training increases bone mineral density but it certainly decreases bone mineral density loss and really specifically around the hip region which is crucially important for a lot of older adults because when they fall if they land on their hip they could be more susceptible to fracture”

“and then perhaps in combination with creatine if it's it's really if it's preserving bone that does really suggest a preventative role right”

“so all the other data 10 gam seems to be a very viable dose to not only check off the Box definitely for muscle we're now checking off the box for brain and now we're or sorry bone and then we're also checking off the the box for uh brain as well”

“the lowest dose ever been shown to be effective is 8 G of monohydrate a day”