Creatine is one of the most popular and researched supplements in sports nutrition, praised for its benefits in strength, power, and muscle growth.
Yet despite over 500 peer-reviewed studies, myths and misconceptions still cloud the conversation.
Antonio and colleagues (2021) reviewed the evidence on 12 of the most common myths about creatine. Here’s what the science actually shows.
Myth #1: Creatine Causes Water Retention
- Short-term use may slightly increase intracellular water, not bloating.
- Long-term studies show no significant increases in body water relative to muscle mass.
Myth #2: Creatine is an Anabolic Steroid
- Creatine is not chemically or legally a steroid.
- It works by increasing ATP availability, not altering hormone levels.
Myth #3: Creatine Harms the Kidneys
- No evidence of kidney damage at recommended doses in healthy individuals.
- Elevated creatinine from supplementation is often mistaken for dysfunction but is harmless.
Myth #4: Creatine Causes Hair Loss
- A single study suggested an increase in DHT, but no actual hair loss was reported.
- No follow-up studies have replicated the finding.
Myth #5: Creatine Causes Dehydration & Cramping
- Controlled studies show no increased risk—in fact, creatine users often report fewer cramps.
- May even reduce risk of heat-related issues during intense training.
Myth #6: Creatine is Unsafe for Kids & Teens
- Clinical studies in adolescents show creatine is well tolerated.
- FDA has classified it as Generally Recognized As Safe (GRAS) for older children and teens.
Myth #7: Creatine Increases Fat Mass
- Research consistently shows no increase in fat mass.
- Gains in weight are due to lean mass and water in the muscle, not fat.
Myth #8: You Must Load Creatine
- Loading (20 g/day for 5–7 days) works faster but isn’t necessary.
- 3–5 g/day achieves the same muscle saturation over time.
Myth #9: Creatine Only Works for the Young
- Older adults see gains in strength, muscle, and bone health, especially with resistance training.
- Creatine alone may reduce fatigue and support daily function.
Myth #10: Creatine is Only for Power Athletes
- Benefits extend to endurance, field sports, recovery, and even brain health.
- Helps with glycogen storage, muscle repair, and injury recovery.
Myth #11: Creatine Only Works for Men
- Women benefit across all life stages, from athletic performance to menopause.
- Evidence suggests positive effects on mood, bone health, and even pregnancy outcomes (in animal studies).
Myth #12: Other Forms of Creatine are Superior
- No form beats creatine monohydrate.
- It’s stable, safe, highly effective, and cost-efficient.
Conclusion
Creatine is one of the most studied and safest supplements available.
Myths about water retention, kidney damage, and hair loss don’t hold up under scientific scrutiny.
Whether you’re a teen athlete, an older adult, a woman, or competing in endurance or strength sports, creatine can be beneficial.
Stick with creatine monohydrate at 3–5 g/day for proven benefits and always choose NSF safe supplements.
I hope this helps,
Ramsey
Reference
Antonio J, Candow DG, Forbes SC, et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
