If the word creatine has you thinking about fitness buffs and bulky muscles, you’re not alone. This common supplement often conjures images of intense workouts and protein shakes, leading many to believe it’s only for those looking to bulk up. However, the reality is that creatine offers a range of benefits that extend far beyond the gym. Yet, with so much mixed information floating around, it’s easy to get caught up in all those creatine myths! So, we’re here to set the record straight. Ahead, all you need to know about creatine, including common myths, what the research says, and who should consider including it in their supplement regime.
What Is Creatine?
Before we dive into the research, let’s define creatine. Creatine is a naturally occurring compound made from amino acids, the building blocks of protein. It plays a crucial role in energy production, where it helps generate ATP, the main energy source for high-intensity activities like weightlifting, sprinting, and other forms of intense exercise. In fact, about 95% of the body’s creatine is stored in the muscles, where it serves as a quick-access energy reserve for those short bursts of power. This makes creatine particularly valuable during workouts, as it can allow you to perform at a higher intensity for longer periods.
However, creatine isn’t just limited to enhancing physical performance. Beyond its well-known role in muscle energy, creatine has garnered attention for its potential cognitive benefits, including improved memory and mental clarity, making it a supplement of interest not just for athletes, but for anyone looking to boost both physical and mental performance.
And though your body produces some creatine on its own, it can also be found in small amounts in certain foods, like red meat and fish, or more conveniently, through supplementation.
The Most Common Creatine Myths Debunked
Myth #1: Creatine Is Only For Bodybuilders
One of the most common myths about creatine is that it’s only beneficial for bodybuilders or those looking to bulk up and increase muscle mass. While creatine certainly supports muscle growth, its benefits aren’t limited to muscle growth. In fact, research shows a link between creatine supplementation and improved cognitive function, brain health, and longevity (more on this below), making it a valuable supplement for anyone looking to support their mind and body — not just those lifting heavy weights.
Myth #2: Creatine Causes Kidney Damage
Concerns about creatine harming your kidneys is another common myth that, according to research, is largely unfounded. While it’s important to remember each individual is different, and various underlying conditions may elicit different symptoms, 20 years of research indicates that creatine has no adverse effects on kidney health or renal function in healthy individuals. The myth likely stems from the fact that creatine increases creatinine levels in the blood — a marker used to assess kidney function. However, elevated creatinine levels from creatine supplementation does not indicate kidney damage, but rather it reflects the body’s natural metabolism of creatine.
Of course, if you have a pre-existing kidney condition or if you’re taking well over the recommended dose, this is where you may run into problems — which is why it’s important to speak with a medical professional before adding or changing the dose of any supplements.
Myth #3: Creatine Leads to Dehydration and Muscle Cramps
Another common myth is that creatine causes dehydration and muscle cramps. This misconception may have originated from the idea that creatine increases intracellular water uptake and retention (or simply, draws water into the muscles), leaving less available for other bodily functions. However, experimental and clinical evidence does not support this claim. In fact, in a monitored clinical study on athletes, there’s evidence to suggest that creatine may help reduce cramping, dehydration, and muscle tightness. Studies that suggest otherwise are self-reported surveys by patients, many of whom were found to be taking well over the recommended dose.
Myth #4: You Need to Cycle Creatine
The idea that you must cycle creatine — taking it for a certain period and then stopping — is a myth with no supportive scientific evidence. When taken at the indicated dose, long-term creatine use is safe — and even beneficial.
Myth #5: Creatine Causes Weight Gain
When it comes to creatine and weight, it’s important to distinguish between muscle gain and fat gain. While creatine does increase water retention in the muscles, there’s no evidence to show creatine supplementation increases fat mass. In fact, the opposite holds true with evidence showing an increase in lean muscle mass, and in some studies, even a decrease in fat mass.
Myth #6: Creatine Causes Hair Loss
This belief that creatine causes hair loss likely stems from a study that suggested a potential link between creatine and increased levels of dihydrotestosterone (DHT), a hormone associated with hair loss. While DHT is a factor in male pattern baldness, the impact of creatine on DHT levels is minimal and not sufficient to trigger hair loss on its own. The reality is that hair loss is typically influenced by a combination of genetic, hormonal, and environmental factors, and isolating any single causation, especially creatine, without substantial evidence overlooks these complexities.
The Research-Backed Benefits of Creatine
#1 Supports Muscle Growth and Strength
One of the most widely recognized benefits of creatine is its ability to enhance muscle growth and increase strength. It does this by increasing the production of ATP, the primary energy in our cells, allowing for more intense and longer workouts. Numerous studies support these claims, making it one of the most effective supplements for athletic performance.
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#2 Enhances Brain Function
Emerging research has discovered that creatine supplementation can lead to cognitive benefits. According to research, creatine can enhance memory, reduce mental fatigue, and improve cognitive performance in tasks that require high levels of mental energy. Though beneficial for people of all ages, this is especially beneficial for older adults, as creatine has been shown to support longevity, helping to preserve cognitive function as we age.
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#3 Supports Skin Health
Did you know that applying a topical creatine cream to your skin could reduce the risk of skin aging? When applied topically, research suggests creatine can help improve skin hydration, reduce the appearance of wrinkles, and support the skin’s natural barrier function. This can lead to smoother, firmer, and more resilient skin. Not to mention, creatine has been shown to help protect the skin from environmental stressors like UV radiation and pollution, making it a valuable ally in your skincare routine. As you can see, the benefits of creatine go skin-deep.
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#4 Benefits Bone Health
As we age, maintaining bone density becomes increasingly important to reduce the risk of fractures and osteoporosis. The good news is that research suggests that consistent creatine supplementation, especially when combined with resistance training, can help increase bone mineral density. To enhance longevity, consider weight-bearing exercises such as brisk walking, hiking, or any exercises using resistance bands or your own body weight.
RELATED: The Benefits of Exercise For Improved Quality of Life
#5 Supportive For Longevity & Overall Wellbeing
Creatine’s benefits extend beyond athletic performance. It has been studied for its potential to support heart health, improve insulin sensitivity, and even reduce the symptoms of certain age-related neurological conditions. Whether you’re an athlete, or just someone looking to improve your overall health, creatine may be a valuable addition to your supplement regimen.
#6 Safe for Long-Term Use
The safety of creatine has been extensively studied, and for healthy individuals, it is considered safe for long-term use. Whether you’re taking it for athletic performance, cognitive enhancement, or general health, creatine supplementation has a solid safety profile when used as directed. That said, it’s important to speak with a medical professional before adding any new supplement to your routine.
Is Creatine Supplementation Right For You?
Deciding whether creatine supplementation is right for you depends on your individual goals, health status, and lifestyle. While creatine is widely recognized for its benefits in boosting muscle strength and athletic performance, supporting longevity and brain health, and benefiting overall well-being, there’s no one-size-fits-all recommendation.
While creatine is generally safe for most people, it’s always a good idea to consult with a healthcare professional before starting any new supplement, especially if you have pre-existing health conditions or are taking medications — it’s important to ensure it’s the right choice for you.
The Takeaway
Creatine is more than just a supplement for fitness buffs — when used as indicated, it serves as a powerful means for enhancing both physical and mental performance. By debunking the myths and shedding light on the truths, you can make informed decisions about how to best incorporate this supplement into your health routine to support athletic performance and longevity.
