Creatine, a naturally occurring compound, has been surrounded by misconceptions, partly due to its association with bodybuilding and athletic performance. Despite these myths, creatine is one of the most thoroughly researched supplements in sports nutrition, proven to be both safe and effective.
Evidence-based research confirms that supplementing with 3-5 grams a day (based on your body weight) is entirely safe and well-tolerated.1
Below, I’m tackling the most common myths about this popular supplement and sharing the science to set the record straight.
Myth 1: Creatine Is a Steroid
Creatine is often mistakenly thought of as a steroid because of its muscle growth and performance-enhancing abilities.
Truth: Unlike anabolic steroids, which are synthetic versions of testosterone that boost muscle mass and performance, creatine is naturally occurring. It's found in certain foods and produced in the body.
Importantly, creatine is not classified as a banned substance by major sports organizations like the International Olympic Committee (IOC), the World Anti-Doping Agency (WADA), and the National Collegiate Athletic Association (NCAA). It is widely accepted and used among athletes for its safe and natural role in energy production in muscles.2
Creatine boosts muscle strength and growth by increasing ATP (adenosine triphosphate) availability in muscle cells, allowing for more intense and prolonged exercise. This is distinct from steroids, which influence hormone levels and protein synthesis.3
Myth 2: Creatine Is Only for Bodybuilders
Creatine is commonly associated with bodybuilding for the same reason people mistakenly believe it’s a steroid: because of how it boosts muscle growth and strength. This association is often reinforced by marketing that features bodybuilders or athletes on creatine supplement packaging.
Truth: Creatine's benefits extend far beyond bodybuilding. It is effective in sports that require short, intense bursts of activity, like sprinting, and weightlifting, and team sports like soccer or basketball. The supplement is also great for anyone engaged in regular physical activity, improving exercise capacity and energy levels.
Creatine may benefit older adults in maintaining muscle mass and function, too, which can help with age-related issues like sarcopenia (muscle loss) and frailty.4
Beyond muscle health, creatine has been shown to enhance bone density, improve insulin sensitivity, support brain health, and offer other health benefits.
Myth 3: Creatine Is Just for Men
Many early creatine studies focused on male participants, which gave the impression that creatine is less relevant for women. The fitness industry's male-centric marketing hasn't helped this misconception.
Truth: Creatine is equally beneficial for both men and women, enhancing high-intensity, short-duration exercise performance across various sports and activities. It's not just for male athletes; women can also gain significant muscle mass and strength benefits from creatine, which is particularly valuable as you age.
Creatine may offer cognitive benefits, too, improving mental performance and focus for all genders.
Interestingly, women naturally have lower creatine stores than men, and research suggests supplementing with creatine could double the performance improvements for women, and get even more pronounced benefits in areas like brain health and depression management.5,6
While we’re still learning about these sex-specific effects, the current evidence strongly supports the wide-ranging benefits of creatine for everyone.
Myth 4: Creatine Makes You Gain Weight
The myth that creatine supplements cause weight gain likely stems from a misunderstanding of its effects on the body, particularly around muscle mass and water retention.
Truth: The initial weight gain often associated with starting creatine supplementation is mainly because of increased water retention in your muscle cells. Creatine draws water molecules into these cells, and this increase in water content not only makes muscles appear fuller but also may improve exercise performance.
Over time, creatine can also promote muscle growth, which could lead to an increase in body weight. This is typically a result of muscle density, however, not fat accumulation.7 The only way to know for sure is by using a body-composition scale.
Any weight gain is temporary; once your muscles adapt to creatine, that water weight tends to stabilize.
Myth 5: Creatine Is Bad for Your Kidneys
There have been some reports of creatine causing kidney problems. However, these cases are often with folks who have pre-existing kidney issues.
Truth: Creatine breaks down into creatinine, which your kidneys help eliminate through your urine. Creatine supplementation can raise your creatinine levels in the blood, but this doesn't usually mean your kidneys are in trouble. It's often just a normal, safe change.8
Numerous studies show that creatine is safe for your kidneys if you're healthy and use it as recommended.9 If you have pre-existing kidney issues or concerns, talk with a healthcare professional before starting any new dietary supplement.
Myth 6: Creatine Is a Stimulant
This myth has likely come about from a misconception of how creatine works, its association with pre-workout supplements, and a lack of understanding of what stimulants are.
Truth: Creatine is not a stimulant like caffeine. It doesn't speed up your heart rate or give you a quick energy boost. Instead, creatine works by helping your muscles produce energy during short bursts of intense activity, like weightlifting or sprinting.10 It's more about improving muscle performance and recovery than providing an energy rush.
Myth 7: Creatine Is Only Effective for Young Athletes
Early studies on creatine focused mostly on young athletes, leading to the idea that it's mainly for younger people.
Truth: Everyone, young or old, can benefit from creatine. Studies show that it can improve the quality of life for older adults, helping with issues like muscle loss and brain health.11
Other research shows that supplementation can improve strength and exercise performance in pre-menopausal women. Creatine can also benefit skeletal muscle size, function, and bone health when postmenopausal women combine creatine with resistance training.12
Myth 8: Creatine Causes Muscle Cramping
This is another myth based on anecdotal evidence, as well as misinterpretation of research and how creatine works in the body.
Truth: Muscle cramps during exercise are more likely associated with dehydration and electrolyte imbalances than creatine intake.13 Staying hydrated is crucial to prevent cramping during strenuous physical activity.
ElectroReplenish provides key electrolytes like potassium, sodium, chloride, and magnesium for optimal hydration. We've added D-ribose for post-exercise recovery and energy, while taurine helps regulate electrolytes. This formula also provides Vitamin C, quercetin, and citrus bioflavonoids, offering anti-inflammatory and antioxidant benefits. It blends easily into beverages or freeze in popsicle molds. ElectroReplenish has a natural lemon-orange flavor, sweetened with stevia.*
Myth 9: Creatine Can Lead to Hair Loss
The primary source of this myth is a single study that suggested creatine supplementation might increase levels of dihydrotestosterone (DHT), a hormone derived from testosterone. DHT is believed to play a role in male pattern baldness. The study showed an increase in DHT levels in rugby players who supplemented with creatine, but it did not directly link creatine use to hair loss.
Importantly, further studies did not replicate this finding, and researchers believe factors other than creatine (like intense resistance exercise, which can cause increases in these androgenic hormones) led to hair loss.14
Truth: Current evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT, or causes hair loss. Hair loss is a complex issue influenced by various factors like genetics, hormones, age, and overall health. It can occur for various reasons unrelated to creatine use.
Myth 10: Creatine Raises Creatinine, Which Can Be Dangerous to Your Kidneys
Creatinine is a waste product produced from the normal breakdown of muscle tissue. Your kidneys filter creatinine out of the blood by excreting it in urine. Healthcare practitioners use creatinine levels in your blood as a marker of kidney function.
Truth: When you supplement with creatine, you increase the amount of creatine in your body, some of which gets broken down into creatinine. This increase in creatinine is a natural consequence of higher creatine intake and metabolism, not necessarily an indication of kidney damage or dysfunction.
Higher creatinine levels in your lab results reflect increased muscle creatine turnover rather than impaired kidney function. However, because creatinine levels are a common marker for kidney health, the increase can sometimes lead to misunderstandings about your kidney function.
People with kidney disease or decreased kidney function should consult a healthcare provider before starting creatine supplementation. However, the increase in creatinine levels due to creatine supplementation is typically not a concern for people with healthy kidneys.15
Let’s Forever Banish the Myths About Creatine
This naturally occurring compound, often misunderstood and misjudged, provides numerous benefits for women over 40. Holding on to these false claims deprives so many women of getting the muscle strength, bone density, brain health, insulin sensitivity, and other advantages that this multitasking nutrient offers.
Clean Creatine Powder is the purest form of creatine powder on the market, with only one ingredient: 100% creatine monohydrate. Each serving delivers a therapeutic 5 grams of this multitasking nutrient, with no fillers or other ingredients.* The flavorless powder mixes easily into your loaded smoothie or favorite beverage.
References:
- Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
- Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
- Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
- Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB. Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation. J Clin Med. 2019 Apr 11;8(4):488. doi: 10.3390/jcm8040488. PMID: 30978926; PMCID: PMC6518405.
- Women’s Health: Creatine for women: What is it, proven benefits & side effects
- Ellery SJ, Walker DW, Dickinson H. Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Amino Acids. 2016 Aug;48(8):1807-17. doi: 10.1007/s00726-016-2199-y. Epub 2016 Feb 22. PMID: 26898548.
- Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. 2003 Mar;38(1):44-50. PMID: 12937471; PMCID: PMC155510.
- Vega J, Huidobro E JP. Efectos en la función renal de la suplementación de creatina con fines deportivos [Effects of creatine supplementation on renal function]. Rev Med Chil. 2019 May;147(5):628-633. Spanish. doi: 10.4067/S0034-98872019000500628. PMID: 31859895.
- Lugaresi R, Leme M, de Salles Painelli V, Murai IH, Roschel H, Sapienza MT, Lancha Junior AH, Gualano B. Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? J Int Soc Sports Nutr. 2013 May 16;10(1):26. doi: 10.1186/1550-2783-10-26. PMID: 23680457; PMCID: PMC3661339.
- Healthline: How Creatine Boosts Exercise Performance
- Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62. doi: 10.1007/s00726-011-0855-9. Epub 2011 Mar 11. PMID: 21394604.
- Butts J, Jacobs B, Silvis M. Creatine Use in Sports. Sports Health. 2018 Jan/Feb;10(1):31-34. doi: 10.1177/1941738117737248. Epub 2017 Oct 23. PMID: 29059531; PMCID: PMC5753968.
- Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
- Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
- Examine: Is creatine safe for your kidneys?
The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
