10 Creatine Myths Debunked by Science
Written on . Posted in Creatine.
Hesitant about trying creatine? You’re not alone. Despite extensive research, this supplement remains surrounded by myths.
Scientists have studied creatine since its 1832 discovery, with over 1,000 studies confirming its safety and effectiveness for most people. It consistently delivers on promises to enhance muscle strength and exercise performance, yet misconceptions persist.
Let’s examine the ten most common creatine myths against scientific evidence.
Key Takeaways
- Over 1,000 studies have tested creatine, making it one of the most researched supplements with proven safety and benefits for most users.
- Scientific evidence contradicts common fears: when used properly, creatine doesn’t cause hair loss, kidney problems, or muscle cramping.
- Creatine helps more than just bodybuilders: it supports brain health, improves bone strength, and offers specific advantages to women, vegetarians, and older adults.
- Simple daily use works best: taking 3-5g of creatine monohydrate each day is effective without needing complex loading phases or fancy formulations.
What Is Creatine and How Does It Work?
Creatine is a natural compound that fuels energy production. Stored in muscles as phosphocreatine, it serves as a cellular energy reserve.1
During intense activity, phosphocreatine converts ADP to ATP, your body’s primary energy currency.
Your body produces creatine and obtains it from meat, fish, and poultry. Yet dietary sources may not maximize phosphocreatine stores during intense exercise or aging, making supplementation valuable.
Research shows creatine supplements can increase muscle phosphocreatine by 10–40%.2 This boost speeds up energy recovery, improving strength, power, and performance.
Understanding creatine’s role in ATP generation explains its effectiveness for high-energy activities.
Myth 1: Creatine Causes Hair Loss
If you’ve searched online for “creatine side effects,” you’ve probably seen hair loss mentioned.
Let’s clear this up: there’s no strong scientific evidence supporting this claim.
The myth stems from a small 2009 study of rugby players showing creatine increased dihydrotestosterone (DHT), a hormone associated with male pattern baldness.3
While high DHT can shrink follicles and shorten hair growth cycles, this connection is flawed. The study had only 20 participants, measured DHT levels not hair loss, and the increased DHT remained within normal clinical limits.
A comprehensive 2021 review found no significant effect of creatine on DHT levels or hair loss.4
Male pattern baldness is primarily genetic, with some men naturally more sensitive to DHT’s effects.
Myth 2: Creatine Is Only for Bodybuilders
Creatine isn’t just for bodybuilders. Athletes, seniors, and people with specific dietary requirements can all benefit from this supplement.
Athletes use creatine to boost high-intensity performance by increasing phosphocreatine in muscles, which helps produce ATP energy faster during intense exercise. Military personnel value these same benefits during physically demanding missions.5
Research shows creatine may have benefits for brain health, including memory, attention, and processing speed, especially when you’re stressed or sleep-deprived.6
Vegetarians and vegans typically have lower natural creatine levels and can benefit from supplements to support both muscle and brain function. 7
Women can experience less fatigue during menstrual cycles and gain better muscle strength with creatine.8
Beyond muscles and brain, creatine supports bone health, reduces the risk of falls, and offers anti-inflammatory benefits.9
Myth 3: Creatine Damages Your Kidneys
Many people confuse creatine with creatinine, a waste product your kidneys remove from your body.
Taking creatine supplements naturally increases creatinine levels in your blood as your body processes the creatine.10 This is a normal metabolic process, not a sign of kidney problems.
Longitudinal studies show creatine supplementation is safe for healthy individuals. A systematic review found no significant impact on kidney function in healthy people using creatine long-term.11
The International Society of Sports Nutrition agrees, stating that creatine monohydrate is safe when used as recommended and doesn’t harm kidney function in healthy people.12
Those with pre-existing kidney conditions should consult healthcare providers before supplementing. While creatine doesn’t cause kidney damage, people with kidney issues should monitor their health when using supplements.
Myth 4: Creatine Makes You Bloated
Creatine draws water into muscle cells, increasing hydration and volume. This intracellular water retention enhances muscle function, supports protein synthesis, and improves recovery.
The bloating myth likely stems from the loading phase (20-25 grams daily for 5-7 days) when some experience temporary water retention. This subsides once switching to a maintenance dose of 3-5 grams daily.13
Studies show creatine at recommended doses doesn’t cause significant abdominal changes or visible bloating. A double-blind study confirmed intramuscular water retention doesn’t create the puffiness associated with extracellular water retention.14
To prevent stomach discomfort, take smaller doses throughout the day, mix with food or warm drinks, and drink plenty of water.
What most people notice is temporary muscle fullness during the first week, which actually indicates the creatine is working to enhance performance.
Myth 5: Creatine Is Unsafe for Long-Term Use
According to the International Society of Sports Nutrition, creatine is safe for both short and long-term use. Healthy people can take up to 30 grams daily for five years without harmful effects.15
Research from the Journal of Sports Medicine and Physical Fitness followed athletes using creatine for 21 months and found no negative effects on kidney, liver, or other health markers.16
Creatine may actually help prevent injuries. Athletes who take it have fewer muscle cramps, heat illness, strains, and overall injuries than non-users.17 This protection comes from better recovery and less inflammation after hard workouts.
Multiple studies show creatine doesn’t harm liver, kidney, or heart function in healthy individuals. For brain health, creatine helps maintain energy levels and might protect against concussions and traumatic injuries.18
In older adults, long-term creatine use combined with strength training helps preserve muscle mass. 19 Research shows benefits for bone density and brain function, potentially improving quality of life and reducing age-related muscle loss and cognitive decline.
Creatine is safe for long-term use and may provide lasting performance and health benefits.
Myth 6: Creatine Is Like Taking Steroids
Creatine is NOT a steroid. It’s a natural compound made of three amino acids that your body already produces daily.
Unlike synthetic testosterone (steroids), creatine works by increasing your muscle’s energy stores to help you train harder. It boosts phosphocreatine, which creates more ATP, your body’s energy currency during intense exercise.
Steroids work completely differently. They enter muscle cells, attach to androgen receptors, and directly increase protein synthesis.20
Creatine is legal in sports and not banned by major athletic organizations.21 Steroids are controlled substances and prohibited in competitions.
While creatine offers modest performance benefits, these improvements come by supporting your natural training, not artificially stimulating muscle growth like steroids do.
Creatine is simply a safe supplement that helps optimize your gym efforts, not a shortcut to instant results.
Myth 7: You Must Follow a Loading Protocol
Creatine loading isn’t essential. A loading protocol of 20 grams daily in four divided doses for 5-7 days works fast, but research shows a daily 3-5 gram maintenance dose reaches the same levels, just more slowly (3-4 weeks).22
Your best option depends on your specific goals. Loading brings quicker results for muscle size and strength but might cause digestive issues for some users. If you experience discomfort, use the slower maintenance approach.
Taking creatine with carbohydrates could improve how well your body absorbs it. Carbs trigger insulin release, which helps transport more creatine into your muscles.23
Choose a method you can maintain consistently. Full muscle saturation takes time either way, so pick a strategy that fits your goals and lifestyle.
Myth 8: Creatine Causes Dehydration and Cramping
This myth began in the early 2000s when the American College of Sports Medicine warned against creatine use in hot environments based on limited evidence.
Early reports seemed to support this idea, with about one-third of creatine users reporting cramping in surveys that failed to control for dosage or other supplements.
Controlled research showed the opposite effect. College football players training in hot, humid conditions actually had fewer cramps, heat illnesses, and injuries when using creatine compared to non-users. 24
Creatine appears to be protective. Scientific reviews have concluded there is no evidence that creatine causes dehydration or cramping. One study even found creatine reduced cramping by 60% in patients prone to muscle cramps.25
Creatine may improve performance in hot conditions by increasing total body water and helping regulate body temperature. Research suggests concerns about cramping and dehydration from creatine are unfounded.
Myth 9: Creatine Works Differently for Women
Creatine benefits both men and women equally, plus offers some special advantages for women.
Research shows that phosphocreatine functions identically in both sexes.26 Everyone experiences increased phosphocreatine storage and better ATP regeneration, which helps strength, power, and recovery during intense activities.
Women gain additional benefits from creatine. Studies indicate it supports bone density, which is especially important for postmenopausal women who risk osteoporosis.27 It can also help recovery after childbirth by supporting muscle repair and reducing tiredness.28
New research suggests potential benefits for women with polycystic ovary syndrome (PCOS) by improving how the body uses energy.29
Women should not take less creatine because of outdated concerns. Creatine supplementation rarely causes significant weight gain and any changes usually come from increased muscle hydration, which is a good thing.
A standard dose of 3-5 grams daily works well for most women, though adjustments based on lean body mass might be needed.
Creatine works just as effectively for women as for men, with benefits beyond exercise that support bone health and energy metabolism.
Myth 10: Creatine Must Be Timed Precisely Around Workouts
Don’t fuss over the “perfect” time to take creatine. Research clearly shows that taking it regularly each day is what matters most.
Studies comparing creatine taken before versus after workouts found minimal differences. Taking it after workouts might slightly improve how well it’s absorbed because muscles are more receptive and have better blood flow, but consistent daily use is far more important than timing.30
Once your muscles are fully saturated (usually after 3-4 weeks), when you take it becomes less important. Simply maintain levels with a daily 3-5 gram dose.
The key point? Consistency trumps timing. Whether you take it in the morning, before workouts, or after exercise, regular use provides the most benefits.
How to Start Creatine Supplementation
Decided to try creatine? Follow these tips for optimal benefits:
- Quality matters. Select products with independent verification from organizations like NSF Certified for Sport or Informed Choice.
- Choose creatine monohydrate. Scientific research strongly supports it as the best form of creatine. A 2022 review in Frontiers in Sports and Active Living confirms it has the most research, best safety record, and proven results.31 Other forms haven’t been shown to work better.
- Be consistent. Taking 3-5 grams every day is more important than when you take it. Pick a convenient time and stick with it regularly.
- Pair with carbs or protein. Research published in Nutrient shows this combination increases absorption through insulin transport mechanisms.32 Magnesium and B vitamins may also support your body’s energy systems.
- Consider science-backed formulations. Jinfiniti’s Creatine Monohydrate ATP Powder combines pure creatine monohydrate with disodium ATP for additional energy support at the cellular level. It’s independently tested and crafted to boost muscle strength, endurance, and energy.
For complete information on loading strategies, proper dosing, and timing recommendations, check out our Creatine Starter Guide.
The Final Scoop on Creatine Mythbusting
The science on creatine is clear: it’s safe and effective when used correctly. With over 1,000 studies confirming its benefits, few supplements have such strong scientific backing.
Your body naturally produces creatine. Supplements simply boost what’s already there. Benefits go beyond muscle growth to include brain function, bone health, and protection against aging.
Success with creatine comes from consistency and quality, not complex timing or fancy formulations. A simple daily dose of pure creatine monohydrate works for most people.
Those with existing health conditions should talk to their doctor first. Research shows creatine is among the safest supplements available, one of the few where science actually supports the claims.
Don’t miss out because of outdated myths. The evidence is clear: creatine works, and it works safely.
Referenced Sources:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9533032/ ↩︎
- https://www.researchgate.net/publication/10798699_Effects_of_creatine_supplementation_on_performance_training_adaptations ↩︎
- https://journals.lww.com/cjsportsmed/abstract/2009/09000/three_weeks_of_creatine_monohydrate.9.aspx ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/26124259/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8912287/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7246861/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/39796530/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/30978926/ ↩︎
- https://examine.com/faq/is-creatine-safe-for-your-kidneys-2/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/33841841/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC2048496/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC155510/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/12701816/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8912287/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/21394604/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5753968/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8401986/ ↩︎
- https://journals.physiology.org/doi/full/10.1152/ajpendo.1998.275.6.E974 ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC233174/ ↩︎
- https://d-nb.info/1228524009/34 ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/39796530/ ↩︎
- https://pubmed.ncbi.nlm.nih.gov/26898548/ ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8401986/ ↩︎
- https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2022.1033842/full ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7910963/ ↩︎
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