Creatine is probably one of the most studied sports supplements on the market. And interestingly, despite the massive amount of scientific evidence supporting its safety and efficacy, it continues to be surrounded by myths that refuse to disappear.
If you've ever heard that creatine makes you bald, destroys your kidneys, or just fills you with water, this article is for you.
Myth 1: Creatine is bad for your kidneys
This is arguably the most common myth. The confusion arises because creatine supplementation slightly increases creatinine levels in the blood. In a medical context, elevated creatinine can be an indicator of kidney problems. However, in healthy individuals taking creatine, this increase is simply a normal byproduct of creatine metabolism, not a sign of kidney damage.
Numerous long-term studies have demonstrated that creatine supplementation has no adverse effects on kidney function in healthy individuals.
Myth 2: Creatine causes hair loss
This myth originated from a single 2009 study that showed an increase in DHT (dihydrotestosterone) levels in rugby players taking creatine. DHT is a hormone associated with hair loss in men predisposed to male pattern baldness.
However, this study has never been replicated, and subsequent research has failed to show a significant increase in total testosterone, free testosterone, or DHT with creatine supplementation.
Myth 3: It just makes you retain water
Creatine does draw water into the muscle cells (intracellular water retention). This is actually a good thing! It makes your muscles look fuller and helps trigger protein synthesis.
It does NOT cause subcutaneous water retention (water under the skin) that makes you look "bloated" or "puffy". Any bloating is usually related to diet or a loading phase that causes temporary digestive discomfort.
Myth 4: You MUST do a loading phase
A loading phase (taking 20g a day for 5-7 days) will saturate your muscles faster, meaning you'll see the benefits sooner. However, taking a maintenance dose of 3-5g every day will eventually saturate your muscles after about 3-4 weeks.
Both methods work perfectly. If the loading phase upsets your stomach, simply stick to the daily 5g dose.
Conclusion
Creatine monohydrate is safe, effective, and highly recommended for anyone engaged in resistance training. Stop believing the myths and start reaping the benefits of improved strength, power, and muscle growth.