Creatine is one of the most researched and effective supplements for improving athletic performance, strength, and muscle recovery. Despite its proven benefits, many myths and misconceptions still surround its use. Let’s break down the key facts, common myths, and how to use creatine effectively.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in foods like meat and fish. It plays a critical role in energy production, particularly during short bursts of high-intensity exercise. Supplementing with creatine helps increase muscle creatine stores, enhancing performance, recovery, and even cognitive function.
Creatine in Food Sources
While your body produces creatine naturally, and you can obtain it through food, the amounts are relatively low. For example:
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Beef (100g) – ~0.45g creatine
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Salmon (100g) – ~0.45g creatine
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Chicken breast (100g) – ~0.4g creatine
To get the standard 5g daily dose from food alone, you’d have to eat ~1.1kg of beef or fish daily. This is why supplementation is often recommended.
Myth #1: "Creatine Causes Hair Loss"
Fact: No direct research has shown that creatine causes hair loss.
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A 2009 study found increased DHT (dihydrotestosterone) levels in participants who were supplemented with creatine. However:
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This study has not been replicated.
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DHT levels remained within a healthy range.
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DHT levels fluctuate naturally.
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Resistance training also increases DHT levels.
Side Note: The fact that creatine and hair loss haven’t been directly studied suggests researchers don’t view it as a major concern.
Misconception: "You Must Load Creatine for It to Work"
Fact: Loading is optional and only speeds up saturation.
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Loading involves taking 20-25g daily for ~5 days, which quickly maximises muscle creatine stores.
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If you prefer, you can take 5g daily instead—it just takes about 30 days to reach full stores.
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Both methods work effectively, so it’s about personal preference.
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Some people experience bloating or mild discomfort when loading, making a lower, steady dose preferable.
Myth #2: "Creatine Damages Your Kidneys"
Fact: There is no evidence that creatine harms kidney function in healthy individuals.
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Creatine breaks down into creatinine, a waste product used to assess kidney function.
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Research consistently shows creatine supplementation is safe when taken in recommended doses.
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Even long-term studies on healthy individuals and clinical populations show no negative kidney effects.
Misconception: "Creatine Causes Excessive Water Retention"
Fact: The temporary water retention seen in studies mainly happens during the loading phase.
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After ~30 days, there’s little to no difference in water weight between creatine users and a placebo group.
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Intramuscular water retention is actually beneficial for muscle function and performance.
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This is only a potential issue for weight-class athletes managing strict bodyweight requirements.
How to Take Creatine
Standard Dosage: 5g of creatine monohydrate daily. Take it with a carbohydrate source to improve uptake, and consume 3-4 litres of water daily. Consistency is key—take it daily to maintain elevated creatine levels.
Final Thoughts
Creatine is one of the safest, most researched, and effective supplements available. Despite persistent myths, science shows that it does not cause hair loss, kidney damage, or unnecessary bloating. Whether you're an athlete, a gym-goer, or simply looking to support muscle mass, recovery and overall health, creatine is a valuable addition to your routine.
The key takeaway?
Ignore the myths, trust the science, and stay consistent.
