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Understanding creatine and debunking common myths about creatine supplements is vital, as it’s a naturally occurring compound essential for the production of energy in the form of ATP, muscle strength, and overall body function. While the body produces creatine in organs like the kidneys and liver, it is also found in animal proteins such as meat and fish sources. Moreover, creatine is especially popular among athletes and fitness enthusiasts because it can enhance exercise performance by increasing strength, improving muscle growth, and supporting strength gains.
Despite its widespread use and the extensive scientific research backing its benefits, creatine is often misunderstood. Misconceptions — such as claims that creatine causes weight gain, muscle cramping, or even liver and kidney damage — have made many people hesitant to try it. However, scientific evidence, including a comprehensive review by Antonio et al. (2021) published in the Journal of the International Society of Sports Nutrition, demonstrates that creatine is one of the safest supplements available when used correctly.
By understanding these myths, individuals can make better-informed decisions about creatine supplementation, realising that it’s a safe and effective tool supporting a wide range of fitness and health goals. Accurate information allows people to consider creatine’s proven benefits without being misled by outdated or incorrect beliefs.
What is creatine?
Creatine is a naturally occurring compound in the human body that plays a fundamental role in energy production, especially in muscle cells. It is primarily endogenously synthesised in the liver, kidneys, and pancreas from three key amino acids: arginine, glycine, and methionine. Once produced, creatine is transported through the bloodstream to areas with high energy demands, such as the skeletal muscles and the brain.
Approximately 95% of the body’s creatine is stored in skeletal muscles as phosphocreatine, while the remaining 5% is distributed in organs like the brain, liver, and kidneys. Phosphocreatine is essential in the production of adenosine triphosphate (ATP), which provides the energy needed for muscle contractions during high-intensity activities. Creatine can help increase the phosphocreatine level, replenishing the ATP, which helps improve muscle endurance, improving performance and speeding up recovery, making it a popular supplement among athletes, bodybuilders, and fitness enthusiasts.
Beyond muscle performance, creatine may offer broader health benefits, as some studies suggest that creatine may support cognitive function, particularly in tasks that require short-term memory by promoting energy supply in the form of ATP. Creatine is also naturally found in dietary sources, including meat, pork, chicken, beef, and fish, but achieving optimal levels for athletic performance often requires supplementation.
Creatine’s benefits for muscle strength, endurance, and recovery have been extensively researched, making it one of the most studied and widely used supplements for enhancing athletic performance. It is considered safe when used as directed and has become a valuable tool for individuals looking to maximise their physical potential.
9 myths and facts about creatine
Here are a few creatine myths that we need to debunk for good.
1. Creatine damages your kidneys.
When used within recommended limits, creatine is safe for healthy people and doesn’t harm kidney function. However, some concerns have been raised over the years, which mainly come from misunderstandings about creatine’s byproduct, creatinine. The muscles use creatine for energy but if not used by the muscles, the body converts excess creatine to creatinine. Since creatinine levels naturally increase with creatine use, it’s often mistaken as a sign of kidney stress. In reality, this is simply a normal part of creatine metabolism and is harmless in people with healthy kidneys.
Decades of research, including studies where people took higher doses under supervision, show that creatine doesn’t negatively impact kidney health in those without pre-existing kidney conditions. Even in studies where healthy athletes took higher doses for weeks, no kidney issues were observed. However, for people with existing kidney problems, creatine is not advisable, as their kidneys may have a harder time filtering creatinine. For most healthy adults, though, creatine is both safe and effective, and there’s no need to worry about kidney damage when taken in recommended doses or as directed.
2. Creatine causes hair loss.
The idea that creatine causes hair loss is mainly based on a 2009 study of rugby players, which found that creatine supplementation increased dihydrotestosterone (DHT) levels by up to 56%. Since DHT is linked to hair loss in individuals genetically predisposed to it, this led to concerns. However, the study did not directly assess hair loss, had a small sample size, and did not measure free testosterone, which is important for DHT production.
Further research has failed to replicate these results. In fact, 12 other studies on creatine supplementation found no significant changes in testosterone or DHT levels, nor did they report hair loss as a side effect. The increase in DHT observed in the initial study remained within normal clinical limits, and intense exercise alone can also elevate androgenic hormones like DHT.
Based on current evidence, creatine is not linked to hair loss. However, those with a genetic predisposition to hair loss may want to consult a doctor before using creatine.
3. Creatine causes excessive water retention.
Creatine supplementation can sometimes cause water retention, particularly when large doses are taken during the "loading phase," which involves consuming around 20 g per day for a short period (typically 5-7 days). This happens because creatine pulls water into the muscle cells, which increases the extracellular body water and intracellular water volume which can cause puffiness.
However, if creatine is taken in smaller, consistent doses of around 3-5 g per day, the risk of water retention in the body is much lower. This is because the body adapts to the supplement over time, and the water retention becomes less noticeable. In fact, many studies show that long-term creatine use (over several weeks) does not significantly affect total body water or fat mass, and the water retention primarily occurs within the muscles, which can even help with muscle growth.
The main issue of water retention is often linked to osmolality because creatine is an osmotically active substance which results in increased water retention and creatine is taken up into muscle cells. Since the transport involves sodium, water will also be taken up into muscles to help maintain intracellular osmolality and lower-quality creatine products, which may contain excess sodium or other impurities can contribute to water retention. High-quality creatine monohydrate, when taken in the proper dosage (3-5g/day), is less likely to cause these issues. Therefore, sticking to a good-quality creatine product and avoiding unnecessary high doses or loading phases can help you avoid such issues while still benefiting from creatine’s performance-enhancing effects.
4. Creatine causes stomach upset.
Stomach discomfort from creatine is uncommon and usually affects only 5-7% of users, particularly those with pre-existing gastrointestinal issues. Common symptoms, which are often mild and temporary include bloating, diarrhoea, gas, and abdominal muscle cramps. These side effects are typically associated with high doses, such as during a "loading phase" (10–20g/day), or when creatine is consumed in a single large dose. The osmotic effect of unabsorbed creatine can draw water into the intestines, leading to bloating or diarrhea, especially if taken on an empty stomach or without adequate hydration. Poor-quality creatine supplements with impurities may also exacerbate these issues. To minimise the risk of stomach distress, it is recommended to start with smaller doses (1.5-3g/day) and drink plenty of water throughout the day. Choosing high-quality creatine monohydrate supplements can further reduce the likelihood of digestive discomfort. If symptoms persist despite these adjustments, consulting a healthcare professional is advisable.
5. Creatine causes females to bulk up
The belief that creatine causes women to bulk up is a misconception. Compared to men, women naturally have significantly lower levels of testosterone, the hormone primarily responsible for muscle growth, making it difficult for them to gain large amounts of muscle mass. Creatine itself does not lead to substantial bulk but supports improved workout performance, enhancing strength and recovery.
While some women may experience slight weight gain when starting creatine in higher amounts due to water retention in muscle cells, this effect diminishes over time. This initial weight increase is often a positive sign, indicating increased creatine storage, which boosts exercise performance. Long-term weight changes from creatine are typically due to lean muscle gain, which contributes to a toned and fit appearance rather than bulk.
Ultimately, creatine supports workout goals, whether building strength, toning, or enhancing endurance, and does not inherently cause women to bulk up without specific high-calorie diets and intensive weightlifting regimens.
6. Creatine ‘loading phase’ is necessarily required by everyone.
Creatine loading is a method where individuals consume higher doses of creatine (20-25 g daily) for 5-7 days to rapidly saturate muscle stores, followed by a maintenance dose of 3-5 g daily. While the loading phase is effective for quickly maximising creatine levels, it is not necessary for everyone. Studies show that smaller daily doses of 3-5 g can also help achieve full creatine saturation, but this approach may require additional time when compared with loading phase.
The loading phase may be beneficial for those seeking immediate strength and performance gains, especially if preparing for competition or intense training. However, it can come with mild side effects such as diarrhoea, dizziness, or stomach upset. For those preferring a gradual approach, smaller doses minimise side effects and still yield the same benefits over time. Ultimately, the choice depends on individual goals and preferences, as both methods are effective for creatine supplementation.
7. I can exercise less but take creatine and get stronger.
While creatine supplementation can certainly enhance strength and improve performance, it’s important to clarify that it won't replace the need for exercise in building strength. Creatine helps your muscles produce more energy during short or intense bursts of activity, like weightlifting, enabling you to push yourself harder and recover faster. This can lead to improved training results and muscle growth over time.
However, you still need to engage in regular strength training to stimulate muscle growth. Creatine doesn’t magically build muscle without the proper stimulation from exercise. So, while you might see some improvements in strength by consuming creatine supplements without or less frequent workouts, the best results still come from combining it with consistent training.
In short, creatine can optimise your workouts, but exercise remains essential for muscle development and overall strength.
8. Creatine is an anabolic steroid.
Creatine is not an anabolic steroid. While both are associated with enhanced muscle performance, creatine is a natural compound made of amino acids that boosts energy by increasing phosphocreatine levels in muscles, aiding in short and intense activities. Anabolic steroids, on the other hand, are synthetic derivatives of testosterone that promote muscle growth by mimicking hormones and binding to androgen receptors. Creatine is a legal, safe, and widely studied supplement, whereas anabolic steroids are controlled substances linked to significant health risks. In short, creatine is a natural and effective supplement, entirely distinct from steroids.
9. Creatine supplementation increases fat mass.
Creatine supplementation is commonly associated with weight gain. However, it's important to note that this weight gain is not due to an increase in fat but in muscle mass. The most immediate cause of weight gain from creatine is water retention. Creatine draws water into muscle cells, which can cause puffiness around the cells, especially during the first week of use.
While creatine can lead to temporary water retention, it also supports muscle growth over time. By enhancing energy production during high-intensity activities, creatine helps improve strength and endurance, which can lead to an increase in lean muscle mass. As muscle mass increases, the temporary swelling from water retention becomes less noticeable.
Numerous studies have shown that creatine does not lead to increased fat mass. Research involving both short- and long-term supplementation has consistently found that creatine increases lean body mass without affecting fat mass. For example, studies with resistance-trained males or older adults found that creatine supplementation had no significant impact on fat mass, even when combined with resistance training.
In conclusion, creatine does not cause fat gain. The initial weight gain is due to water retention in the muscles, not fat accumulation. Over time, creatine promotes muscle growth, and users can expect to see improvements in body composition, with no significant effect on fat mass.
Stead Creatine is a high-quality creatine supplement from Steadfast, made from naturally occurring amino acids. It boosts muscle energy by increasing creatine phosphate levels, which regenerate ATP, the primary energy source for muscles during intense activity. Each effervescent tablet contains 1500 mg of creatine monohydrate, enhancing muscle strength, endurance, and recovery. It supports muscle growth by retaining water in muscle tissues, making it ideal for athletes involved in short-duration, high-intensity sports like bodybuilding, weightlifting, sprinting, cycling, and hockey. Those with lower creatine stores may see more significant gains from the best creatine supplementation.
Conclusion
In conclusion, while creatine is often surrounded by myths and misconceptions, scientific evidence consistently debunks these claims. It is not a steroid, does not cause dehydration or kidney damage and does not lead to fat gain when used as directed. Creatine primarily enhances performance by increasing energy production in muscles, leading to improved strength and muscle mass. The concerns about water retention and muscle cramping are largely overstated, and its safety profile is well-established. By understanding these facts, individuals can make informed decisions about incorporating creatine into their fitness regimen without falling for the myths about creatine, confident in its proven benefits and safety.
FAQs
Q1. Does creatine cause dehydration?
Ans. The notion that creatine causes dehydration and muscle cramping has no scientific evidence and is completely a myth. While creatine increases intracellular water retention, studies show it does not impair hydration or cause adverse effects, even in hot conditions. On the contrary, it reduces cramping and muscle strains, as seen in athletes. Reports of dehydration and cramping are often inaccurate and linked to excessive dosing or unregulated supplement use, contradicting controlled studies. Creatine, when used correctly, supports hydration, recovery, and performance, though maintaining proper fluid intake during exercise is essential.
Q2. Will creatine make me bulky?
Ans. Creatine does not make you bulky or cause fat gain. While it may lead to slight weight gain due to water retention in muscles, this reflects improved muscle development, not fat accumulation. Hydrated muscles recover faster, with reduced fatigue, and appear fuller, which some users might perceive as bloating.
Creatine boosts workout performance and supports explosive movements, leading to increased calorie burn and muscle building over time. Research shows it may even aid fat loss by enhancing workout quality and improving body composition. Any perceived "bulkiness" is temporary and linked to water weight, not actual fat or muscle mass increase.
Q3. Is a loading phase necessary for creatine?
Ans. A loading phase is not essential to gain the benefits of creatine. While taking 20g/day for 5-7 days quickly saturates muscles and boosts performance within a week, smaller daily doses of 3-5 g achieve the same effect over about a month.
Loading is a shortcut for faster results, often favoured by those requiring immediate results to achieve their performance goals. However, a gradual approach avoids potential side effects and works just as effectively over time. Whether to load or not depends on individual preferences and goals, as both methods lead to optimal increase in performance and improve muscle strength and endurance by managing creatine levels.
Q4. What role does creatine play in the body?
Ans. Creatine helps provide energy in the form of ATP to muscles during short, intense activities like lifting weights or sprinting. It stores energy in muscles as phosphocreatine, which helps regenerate ATP when it runs low. This allows muscles to keep working harder for longer. Creatine also helps muscles look fuller by drawing water into them and may improve strength, recovery, and overall exercise performance. It can also support brain function and protect against certain neurological conditions.
