Creatine is by far the most well-studied supplement in the world of fitness, with over three decades of scientific research proving its effectiveness and safety. Despite all of its positive benefits, such as increased recovery, strength, and cognitive function, many myths continue to linger. Below several popular myths are addressed.
Water Retention
One of the common concerns of creatine is water retention and associated bloating. So, does creatine supplementation actually cause one to have a bloated look due to water retention? No. At least not in the way people think it does.
This myth came from early research where the subjects dosed 20 grams of creatine for a couple days, leading to water retention. But as creatine was researched further, it was found that in the long-term water retention was not an issue. This water retention can be avoided by avoiding the unnecessary loading phase (more on that later).
Further research showed that even with loading, after a few weeks there was no significant change in water retention, and most of the water retained was in the muscles, which is a good thing as it increases fullness, improves performance, and improves muscle hydration.
Hair Loss
This infamous myth came from a single study in which none of the participants experienced hair loss. So, with none of the participants experiencing hair loss, how did anyone derive that creatine can cause it?
The speculative and false theory is that because the creatine group experienced a “significant” rise in DHT levels, and DHT can bind to androgen receptors in hair follicles, shrinking them and leading to hair loss, supplementing creatine can cause hair loss. Well, the “significant” rise in DHT was because the creatine group initially had 23% lower DHT levels in comparison with the placebo group, and the creatine group’s DHT levels then rose to a normal baseline level, but not to a high level that could be linked to hair loss.
Furthermore, the results of this study have never been replicated, and resistance training without any form of supplementation can increase DHT levels, but not high enough to cause hair loss.
If this hair loss theory were to be true, then women would experience significantly more hair loss from creatine supplementation than men, as women are biologically more sensitive to a rise in androgens. But this doesn’t happen. The men that have blamed creatine for hair loss are experiencing male pattern baldness that would have occurred without creatine supplementation.
Kidney Damage
A big concern of many is that creatine can cause kidney damage. Damaged kidneys can lead to higher creatinine levels, and supplementing creatine can lead to higher creatinine levels. Because of this, people interpret that higher creatinine levels mean damaged kidneys.
But this is looking at it backwards. Kind of like smoke and fire. If a house is on fire, you’ll see smoke, but the presence of smoke doesn’t necessarily mean there is a fire. Someone could just be barbecuing some delicious steaks and you’ll see smoke coming from their house, but there isn’t a fire.
Thankfully, this is becoming more and more clear. Doctors will often ask if you are supplementing creatine if your creatinine levels appear to be higher, as they understand that higher creatinine levels don’t necessarily mean damaged kidneys, and higher creatinine levels due to creatine supplementation is not a concern. Healthy individuals have no reason to be concerned that creatine can cause kidney damage.
Cramping
There has been speculation that creatine can cause dehydration, leading to cramping. But the thing is, creatine pulls water into the muscles, better hydrating them, which does not dehydrate the body. This can actually decrease cramping since the muscles are better hydrated. In fact, in studies on athletes supplementing creatine experienced fewer instances of cramping and dehydration.
If one experiences cramping and perceives it to be due to creatine supplementation, it is important to take into consideration if you’re properly hydrating and what other supplements you are taking.
Loading
You may have heard or read that you must “load” creatine. Loading is when you take a large does for a period (eg. 25 grams a day for a week) followed by maintenance doses (eg. 5 grams daily). People do this as they believe it is necessary to saturate intramuscular creatine stores. Although loading can help one to saturate their intramuscular stores faster, it is not necessary.
The “break even point” for daily supplementation at 3 grams per day has shown to be 28 days, whereas you can reach maximum intramuscular creatine by loading 20 grams per day at 6 days.
So if you want to get your muscle creatine levels up as fast as possible then feel free to load, but understand that is not necessary. And tying back to the point of water retention, know that you may experience some in the short-term if you load (but it will go away!).
Steroid
Does this absurd myth really need to be addressed? Surprisingly, yes.
Anabolic steroids are exogenous synthetic hormones. Creatine is not an exogenous synthetic hormone. They have a completely different chemical structure. Calling creatine a steroid is like calling a blender a chainsaw.