5 Myths about Creatine that are untrue

        

Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines, including diagnosis, advice, and treatment.

Creatine is one of the most popular and well-researched supplements in the fitness world, yet it's often surrounded by a cloud of misinformation. Whether you're new to the gym or an experienced athlete, you've probably heard some wild stories about creatine. But how much of that information is true?

In this article, we’ll debunk five common myths about creatine, so you can understand how it really works and whether it’s a good fit for your fitness goals.

Myth #1: Creatine is a Steroid

This is one of the most persistent myths about creatine, and it couldn’t be further from the truth. Creatine is not a steroid. Steroids are synthetic drugs that mimic the effects of testosterone, often leading to unnatural muscle growth and a host of dangerous side effects. Creatine, on the other hand, is a natural compound found in foods like meat and fish, and its primary function is to increase energy availability in your muscles.

Why is this myth so popular?

Because creatine helps improve muscle mass and performance, many assume it works like steroids. However, unlike steroids, creatine doesn’t alter your hormones. It simply gives your muscles more fuel to perform better during workouts.

Myth #2: Creatine Causes Hair Loss

The idea that creatine causes hair loss stems from a single study conducted in 2009 that suggested creatine might increase levels of a hormone called DHT (dihydrotestosterone), which is linked to hair loss. But here’s the thing: this was just one small study, and it didn’t even directly prove that creatine causes hair loss. Since then, no large-scale studies have supported this claim.

Myth #3: Creatine Damages Your Kidneys

Another common myth is that creatine is harmful to your kidneys. This idea likely comes from the fact that creatine increases creatinine levels, a marker often used to measure kidney function. But this doesn’t mean creatine is causing kidney damage.

Myth #4: Creatine Leads to Weight Gain

If you’ve heard that creatine makes you gain weight, you’re only hearing part of the story. Yes, creatine can lead to a slight increase in weight, but this is usually due to water retention, not fat.

Water Retention vs. Muscle Mass:

Creatine draws water into your muscles, which can cause them to appear larger and more hydrated. This water retention is temporary, and any increase in weight from creatine use is typically from added muscle mass, not fat.

Myth #5: Creatine is Only for Bodybuilders

Many people think creatine is only useful for bodybuilders or those who want to pack on serious muscle mass. However, creatine has benefits that extend beyond just bodybuilding.

Who Can Benefit?

Creatine can improve endurance, cognitive function, and even help with muscle recovery, making it a great supplement for endurance athletes, older adults, and anyone looking to improve their overall fitness.

How Creatine Supplements Actually Work

Creatine works by increasing the levels of phosphocreatine in your muscles. Phosphocreatine helps produce ATP (adenosine triphosphate), which is the primary energy carrier in your body. During short bursts of intense exercise, your body uses ATP for quick energy. Supplementing with creatine allows you to regenerate ATP faster, giving you more power and endurance.

The Safety of Creatine Supplementation

Creatine is one of the most extensively researched supplements available today, and the results consistently show that it is safe for long-term use. Studies lasting several years have found no significant side effects in healthy individuals. Just be sure to follow the recommended dosages (3-5 grams per day for most people).

Who Can Benefit from Creatine?

• Athletes: Creatine improves performance in high-intensity activities like weightlifting, sprinting, and CrossFit.
• Older Adults: Creatine has been shown to help maintain muscle mass and cognitive function as we age.
• Vegans and Vegetarians: Since creatine is primarily found in animal products, vegetarians and vegans may have lower levels of creatine in their bodies, making supplementation especially beneficial.

Common Side Effects of Creatine

Most side effects of creatine are mild and may include temporary water retention or gastrointestinal discomfort. Drinking plenty of water can minimize these effects. Serious side effects are rare when creatine is taken correctly.

https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

https://www.sci-sport.com/en/articles/Creatine-and-its-myths-what-does-science-have-to-say-243.php