Creatine Myths Debunked!

Creatine is the world’s best-selling muscle building supplement.

We have over 30 years of academic research documenting its safety and effectiveness, but lots of people still remain confused about what it can and cannot do (largely because of the sheer amount of BS information out there!).

So in this article I’m going to debunk all of the biggest creatine myths; from the wacky fearmongering you’ll hear on some gym floors, to the stuff which was started by supplement companies themselves!

Creatine Makes You Fat

You will notice a slight weight increase during the first few weeks of creatine usage, but this isn’t body fat.

One of the things creatine does is pull additional water into your muscle cells, which makes them appear fuller, harder, and leaner. It also ensures your muscles are properly hydrated, which will lead to significantly better performance in the gym.

Studies show long-term creatine supplementation actually improves lean body mass and reduces fat mass, so don’t worry about this water weight. (1, 2, 3, 4, 5)

The Creatine Bloat

This one was actually started by supplement companies in the mid-90s.

What the fuck, right?

Supplement manufacturers did this in an attempt to sell so-called “advanced creatine formulas” (e.g. kre-alkalyn, creatine chelate, creatine ethyl esther, and more) for upto 5x the price of standar creatine monohyrate powder.

The claim was that “creatine monohydrate causes water to sit between the muscle tissue and the skin, creating a blurry, bloated appearance”.

A 2020 study published in the International Journal of Sports Nutrition finally laid this myth to rest by proving that creatine pulls water inside your muscle cells (intracellular water) while having no effect at all on water outside the muscle cell (extracellular water). (6)

Creatine Causes Muscle Cramps

There is no research to suggest that this happens.

Muscle cramps are a sign of dehydration, so the only way this could occur is if a person wasn’t drinking enough water – in which case that’s the problem, not creatine.

Creatine pulls water into your muscle cells, so your muscle cells are actually more hydrated than they would normally be, and provided you’re drinking enough water per day you should be performing better than ever! (7, 8)

This myth was destroyed back in 2003 when a detailed analysis from Arkansas State University had college football team working alongside researchers over three years to see if long-term creatine supplementation caused an increase in muscle cramps, dehydration, tightness, illness, or injuries. Spoiler; it did not. (9)

Creatine Makes You Go Bald

The link between creatine and baldness comes from a 2009 article in which pointed out that people who use creatine had higher-than-normal levels of the hair loss hormone DHT (dihydrotestosterone). (10)

However, it’s worth knowing that it caused uproar in the fitness community and led to several studies being done to see whether the finding of the original paper were purely coincidental, and they all concluded that they were. (11, 12, 13, 14, 15)

A comprehensive 2021 meta-analysis (a study which looks at the entire body of research ever done on a topic) finally ended the search for answers:

“The evidence shows that creatine does not increase production of DHT, nor does it lead to baldness.” (1)

My own baldness? Well, that’s another story.

I can remember the exact moment I knew the game was up for me. I was 20 years old, and my Dad told me he had a gleaming dome by age 23, and sure enough, when I hit the same age my glorious head of Bon Jovi-esque hair (oh yes) had taken a permanent vacation, and I became the Russ you know and love today!

Creatine Damages Your Kidneys And/Or Liver

No, it doesn’t.

This myth comes from the confusion between two similar sounding things:

Creatine
Creatinine

If you’re not familiar with creatinine, it’s one of the markers which shows up on a blood test when doctors are looking for kidney defects. It’s important to know that creatinine itself doesn’t cause kidney issues, but having high levels of it can indicate to a doctor that your kidneys aren’t doing their job properly.

Here’s where it gets messy…

When you use a creatine supplement, part of it is broken down into creatinine, which therefore increases your body’s creatinine levels!

So if you visit a doctor and they notice you have high levels of creatinine they might worry that something is wrong, but as soon as you explain that you’re using a creatine supplement this explains why that’s the case.

This myth became popular in the mid-90s when the media ran a story about a man who died with what they claimed was “kidney damage caused by using creatine supplements”.

Upon further investigation, though, it became apparent that the person had passed away as a result of chronic kidney issues suffered eight years earlier, and it had nothing to do with creatine. (16)

So allow me to put your mind to rest; we have decades of research showing us that creatine is perfectly safe for your liver and your kidneys, and the only exception to the rule is if you already suffer from a pre-existing kidney defect. (17, 18, 19, 20)

Creatine Upsets Your Stomach

This one is partially true, because gastrointestinal distress may occur.

However, this is only when we consume a very large dose (20g+) and there’s absolutely no reason to ever do this.

We know this because during the early years of creatine supplementation (early 1990s) manufacturers recommended people start usage with a 2-week “loading phase”, during which they’d consume significantly larger doses in order to “saturate the muscle cell as fast as possible” before lowering it to a standard dose (5-10g) thereafter.

That huge dose would send people running the the toilet, but research has since shown us that the “loading phase” is completely unnecessary anyway. (21, 22, 23, 24)

However, if you are in the small percentage of people who still experience digestion problems at a small 5-10g dose, I recommend switching from creatine monohydrate to creatine hydrochloride (aka creatine HCL). This newer (but slightly more expensive) creatine formula can do the exact same job but in a dose half the size, making it even easier for your to digest! (25)

Creatine Is Dangerous For Teens

I’ve been approached many times in the gym by concerned parents worried about their teenager using creatine supplements.

It’s not surprising, considering the steroid-like hype on the packaging.

So allow me to put this one to bed for you: the training-related benefits of creatine are slightly reduce in adolescents versus adults, but they’re still useful, and the main thing is it’s safe to use.

An interesting 2009 study found that highly trained elite junior swimmers were able to significantly boost their power output in sprint-based intervals and improve their already impressive anaerobic metabolism while supplementing with creatine with zero negative side effects. (29)

Also, a gigantic 2018 meta-analysis published by Frontiers In Nutrition confirmed that there’s no evidence of any adverse effects of creatine supplementation among adolescents (15+). This came after an earlier study from McMaster University (famous for the research which led to the popularization of high intensity interval training) found that creatine supplementation was able to improve the muscle mass and overall strength of young adults with muscular dystrophy, and another study (this time from Brazil) showed that creatine supplementation caused no negative side effects in young adults with regards to kidney function, oxidative stress, and bone health. (26, 27, 28)

So rest easy!

Creatine Is Like Anabolic Steroids

Nope, it’s not!

I can understand why people may think that, though, because my parents almost slapped my lips off my face the first time I came home from the gym carrying this little tub of suspicious-looking powder with big claims about “explosive muscle growth” plastered all over the tub!

However, there is absolutely no link between creatine and anabolic steroids.

Creatine is actually a combination of three amino acids (found in protein); methionine, arginine, and glycine, whereas anabolic steroids are a synthetic version of the hormone testosterone. (23, 30)

This weird belief that creatine has something in common with steroids often leads to another misconception; that we need to “cycle off” creatine every couple of months in order to stay safe. You don’t need to do that. The benefits of creatine go far beyond those we see in the gym, so many athletes continue to supplement with it all year round. This is perfectly safe to do, and quitting it would be like leaving results on the table for no reason, like quitting protein! (31)

Creatine Isn’t For Women

Creatine works exactly the same way for both men and women.

I’d hate to think that there are women missing out on the benefits it offers due to this myth that it’s “for guys”.

Alongside the strength benefits and muscle building benefits it’s well-known for, creatine also helps us to improve brain function and even decrease the likelihood of depression, so I want as many people to use it as possible because it’s so much more than just a muscle builder! (32, 33)