If you’ve stepped foot in a gym or browsed the supplements aisle, you’ve probably heard the buzz about creatine. This organic compound has exploded into a $300 million industry, with fans claiming it can help you build muscle, boost strength, and enhance endurance. But with popularity comes a slew of myths and misconceptions – some of which could be holding you back from reaching your fitness goals.
In a recent video, Dr. Paul Zalzo and Dr. Brad Winning set out to separate creatine fact from fiction. Drawing on the latest research and their own experiences, they tackled 12 common creatine myths – and revealed some surprising truths about who can benefit from this supplement (spoiler alert: it’s not just bodybuilders). Let’s dive into the science to help you decide if creatine deserves a spot in your routine.
Myth #1: Creatine Causes Long-Term Water Retention
You may have heard that creatine makes you bloated by pulling water into your muscles. While it’s true that creatine can cause a temporary uptick in water retention and weight gain when you first start taking it, studies show that total body water doesn’t change in the long run.
“Initially it does cause some water retention,” explains Dr. Zalzo. “But long-term, total body water does not change with creatine.” So if you stick with it, you shouldn’t feel waterlogged or puffy.
Myth #2: Creatine Is an Anabolic Steroid
Despite what some sensationalized media reports might suggest, creatine is not even close to being an anabolic steroid. “It’s completely a different compound,” says Dr. Winning. “Anabolic steroids are like synthetic versions of testosterone.” In contrast, creatine is produced naturally in the body and found in foods like meat and fish.
The two substances work through entirely different mechanisms. While anabolic steroids directly stimulate muscle growth and come with a host of health risks, creatine simply helps your muscles produce more energy during high-intensity exercise. It’s safe, legal, and widely tested.
Myth #3: Creatine Damages Your Kidneys
The idea that creatine is hard on the kidneys traces back to a single case study from 1998, involving a young man who took large doses and had pre-existing medical issues. Since then, numerous studies have shown that creatine does not harm kidney function in healthy people.
“It is broken down to creatinine, which is something that shows up in your urine particularly when you have kidney dysfunction,” clarifies Dr. Zalzo. “But also if you exercise a lot or if you eat a lot of meat.” The key is to stick to recommended doses and check with your doctor if you have any kidney concerns.
Myth #4: Creatine Makes You Go Bald
Rest assured, using creatine won’t accelerate hair loss or cause baldness. Male pattern baldness is triggered by DHT, a byproduct of testosterone, but creatine doesn’t affect your testosterone levels. “Multiple studies have shown that creatine has no effect [on baldness],” says Dr. Winning.
Myth #5: Creatine Causes Dehydration
How can a substance make you retain water and get dehydrated at the same time? It can’t. While some people speculate that creatine might pull fluid out of the bloodstream and into muscle cells, leaving you parched, studies don’t support this idea. As long as you’re drinking enough water overall, creatine won’t dry you out.
Myth #6: Creatine Is Dangerous for Teens
Creatine has been extensively studied in adults, but is it safe for young athletes? The research says yes. Trials have looked at creatine use in pediatric populations with conditions like traumatic brain injury, spina bifida, muscular dystrophy, and lupus, and have consistently shown it to be safe.
While there aren’t many studies specifically on creatine and teen sports performance, there’s no evidence that it’s harmful. As always, young people should talk to their doctor before starting any supplement regimen.
Myth #7: Creatine Makes You Fat
If you’re worried that creatine will expand your waistline, you can breathe easy. “Your fat mass will be increased by the donuts, the Twinkies, the junk food you eat, but not the creatine,” quips Dr. Winning. Studies confirm that creatine doesn’t cause fat gain and may actually help with fat loss when combined with exercise.
Myth #8: You Have to “Load” Creatine for It to Work
Some athletes do a “loading phase” with high doses of creatine to saturate their muscles faster. But this step isn’t essential. “If you’re trying to get big and get strong really quickly, a loading dose may be beneficial,” says Dr. Zalzo. “But long-term it is not mandatory. You can take the standard dose over a longer period of time and you’ll get the same benefit.”
Myth #9: Creatine Only Works for Men
Ladies, listen up: Creatine isn’t just a “guy thing.” Plenty of studies have included women and found that it enhances exercise performance across the board. The one exception is pregnancy, as creatine hasn’t been specifically tested in pregnant women. If you’re expecting, talk to your OB/GYN before taking any supplements.
Myth #10: Creatine Doesn’t Work If You’re Over 40
On the contrary, creatine may be even more beneficial as you age! After 40, we gradually start losing muscle mass in a process called sarcopenia. But research shows that resistance training plus creatine can help counteract this natural decline, keeping you strong and vital well into your golden years.
The Bottom Line: Is Creatine Right for You?
When used properly, creatine is one of the most evidence-backed supplements out there. It’s not just for young gym rats or elite athletes – it can help almost anyone build strength, power through tough workouts, and maintain muscle as they age.
“If you’re looking for a performance edge and you don’t want to do something that’s illegal, as long as you’re exercising regularly, I think it does have benefit,” concludes Dr. Zalzo.
Of course, creatine isn’t a magic pill. It works best when combined with a solid training routine, a balanced diet, and (of course) the green light from your doctor. But if you’re ready to level up your fitness, creatine could be the boost you’ve been missing.
Frequently Asked Questions
What’s the best form of creatine?
Creatine monohydrate is the most extensively studied form and it’s easy to find. It’s also cheaper than other varieties. While it doesn’t dissolve well in water, it’s tried and true in terms of effectiveness.
How much creatine should I take?
The standard dose is 3-5 grams per day. You can load with higher doses for the first 5-7 days to saturate your muscles faster, but this isn’t necessary for long-term results. Always follow the package directions and check with your doctor about the right amount for you.
Can I get enough creatine from food?
Creatine is naturally found in meat, poultry, and fish, but you’d have to eat a lot to match the doses used in studies (1-2 pounds per day!). A supplement is more practical for most people looking to boost their intake.