Creatine: The Truth About Safety, Myth Busting Side Effects, and Why It’s NOT Bad for You
- Sporttonix
- Jan 29, 2024
- 8 min read
Updated: Feb 12
If you’ve spent any time in the gym, you’ve probably heard of creatine. Maybe you’ve even considered taking it but hesitated because of myths like:
“Creatine damages your kidneys.”
“It makes you bloated.”
“It’s a steroid.”
“It causes hair loss.”
Creatine has been one of the most misunderstood supplements in the fitness industry, despite decades of research proving its safety and effectiveness. In reality, creatine isn’t just safe—it’s one of the best and most well-researched supplements for muscle growth, brain health, and overall performance.
In this article, we’ll break down what creatine really is, how it works, whether it’s bad for you (spoiler: it’s not), and who should take it. Let’s clear up the misconceptions once and for all.
What is Creatine?
Creatine is a naturally occurring compound found in foods like red meat, fish, and poultry. It’s also produced by the body in the liver, kidneys, and pancreas. It plays a crucial role in energy production by replenishing ATP (adenosine triphosphate), the primary energy source for cells.
Think of ATP as the "fuel" your muscles use for explosive movements. Unfortunately, your ATP stores deplete quickly, leading to fatigue. Creatine helps regenerate ATP faster, allowing you to push harder, lift heavier, and train longer before exhaustion kicks in. The more ATP you have available, the more work you can do in the gym, leading to greater muscle growth over time.
This makes creatine especially beneficial for high-intensity activities like weightlifting, sprinting, and even cognitive tasks. When you take creatine as a supplement, you’re simply saturating your muscles with more energy reserves. It’s not a foreign substance—it’s something your body already makes!
But it's not just about the muscles. Creatine also plays a role in brain function, though the research in this area is still growing. What's clear is that creatine is a versatile player in our body's overall performance and wellbeing. It's well-tolerated even in older patients with Parkinson disease, without significant side effects on renal function or other organ systems (Bender et al., 2008).
Studies show that creatine supplementation can:
✅ Increase strength and power output (great for lifting and sprinting)
✅ Enhance muscle growth by boosting training volume
✅ Improve recovery by reducing muscle cell damage
✅ Support brain function by increasing energy availability in neural cells
So if creatine is so beneficial, why do people think it’s bad for you? Let’s bust some myths.
Common Myths About Creatine (And Why They're Wrong)
Myth #1: Creatine Damages Your Kidneys
FALSE.
One of the biggest fears people have is that creatine harms kidney function. This myth likely started because creatine increases creatinine levels, which is sometimes used as a marker for kidney function. But here’s the catch: elevated creatinine from creatine supplementation does NOT mean kidney damage. Creatinine levels rise because your body is using more energy, not because your kidneys are failing.
🔬 What the science says:
A 2003 study found no adverse effects on kidney function after five years of daily creatine supplementation.
A 2021 meta-analysis reviewing 12 studies confirmed zero negative effects of creatine on kidney function in healthy individuals.
Exception: If you already have pre-existing kidney disease, talk to a doctor before supplementing. But for healthy individuals, creatine does NOT damage your kidneys.
Myth #2: Creatine Causes Bloating and Water Retention
FALSE.
A common complaint is that creatine makes you look puffy or bloated. Here’s what’s actually happening:
Creatine draws water into your muscles, making them more hydrated and full.
This is not the same as water retention under the skin, which causes bloating.
Any weight gain from creatine is muscle water weight, not fat gain.
The only time bloating happens is if you take excessive doses during a loading phase. If this happens, simply lower the dose.
Solution: Skip the loading phase and take 3-5g per day consistently. No bloating, no problem.
Myth #3: Creatine Causes Hair Loss
Not proven.
This myth comes from one single 2009 study on rugby players, which found a slight increase in DHT (dihydrotestosterone), a hormone linked to hair loss.
But here’s why that study is flawed:
No other studies have confirmed this result.
The increase in DHT was minimal and not enough to cause hair loss.
If creatine really caused balding, we’d see a lot more bald bodybuilders.
The reality? There’s no scientific proof that creatine causes hair loss. If you’re genetically prone to baldness, it’ll happen with or without creatine.
Myth #4: Creatine is a Steroid
Nope.
Creatine is NOT a steroid. Steroids are synthetic hormones that alter testosterone levels, while creatine is simply an energy-boosting compound found in food. If creatine were a steroid, it wouldn’t be sold over the counter and wouldn’t be legal in sports. Creatine is completely legal, natural, and safe. It enhances performance, but it doesn’t alter hormones or cause steroid-like side effects.
Benefits of Creatine Supplementation
Enhanced Athletic Performance
One of the most notable benefits of creatine is its ability to enhance physical performance, particularly in high-intensity activities. This includes:
Increased Power and Strength: Studies have consistently shown that creatine supplementation can lead to significant improvements in strength and power output during exercises like weightlifting and sprinting.
Improved Sprint Performance: Athletes involved in sports requiring quick bursts of speed, like track and field or soccer, often experience enhanced sprinting capabilities.
Boosted Anaerobic Endurance: Creatine helps athletes perform better in activities that don't rely heavily on oxygen, such as short, intense bursts of activity.
Enhanced Recovery: Creatine can reduce muscle cell damage and inflammation following exhaustive exercise, leading to quicker recovery times.
Muscle Growth and Recovery
Creatine also plays a vital role in muscle growth and recovery:
Increased Muscle Mass: Supplementing with creatine leads to an increase in muscle mass, partly due to the increased workload you can handle during your training sessions and partly due to increased water content in muscle cells.
Improved Muscle Recovery: Creatine supplementation has been linked to faster recovery of muscle strength following intense exercise, which can be beneficial for athletes training frequently.
Reduced Muscle Fatigue: By increasing energy availability in muscles, creatine can help delay the onset of fatigue, allowing for more extended, more productive training sessions.
Potential Negatives and Side Effects
While creatine is generally considered safe and beneficial, it's important to be aware of potential negatives and side effects, particularly when consumed in excessive amounts or by people with pre-existing health conditions.
Common Side Effects
The most commonly reported side effects of creatine supplementation include:
Water Retention: Creatine can cause water retention in the initial stages, leading to weight gain. This is generally not a concern for health but might be a consideration for athletes in weight-class sports.
Digestive Issues: Some people may experience digestive discomfort, such as bloating or stomach cramps, particularly during the loading phase or if high doses are taken on an empty stomach.
Muscle Cramping and Strain: Although rare and typically associated with inadequate hydration, some users report muscle cramps or strains.
It's important to note that these side effects are not experienced by everyone and can often be mitigated by adjusting the dosage or timing of creatine intake.
Managing Side Effects
To minimize potential side effects, it's advisable to:
Stay well-hydrated.
Begin with a lower dose to assess tolerance, gradually increasing as needed.
Take creatine with meals to reduce digestive discomfort.
Consult with a healthcare professional if you have any pre-existing conditions or concerns.
Who Should Take Creatine?
Creatine isn’t just for bodybuilders. In fact, it benefits almost everyone.
Athletes & Gym-Goers – More energy, strength, and endurance
Vegans & Vegetarians – Less creatine in plant-based diets means even greater benefits from supplementation
Older Adults – Helps prevent muscle loss and supports cognitive function
Students & Professionals – Potential brain benefits, including improved memory and mental performance
How to Take Creatine for Best Results
Daily Dose: 3-5g per day (no need to cycle)
With or Without Food? Can be taken anytime, but absorption may improve with carbs or protein
Water Intake: Drink plenty of water to support muscle hydration
Loading Phase? Optional. If you want faster saturation, take 20g per day (split into 4 doses) for 5-7 days, then drop to 3-5g daily
Timing and Cycling
Timing: While there's debate about the best time to take creatine, it might be slightly more effective when taken post-workout, along with a carbohydrate or protein source.
Cycling: Contrary to some beliefs, long-term use of creatine does not appear to have adverse effects. Studies indicate that prolonged use is safe, and there’s no need for cycling on and off the supplement. Continuous use allows you to maintain elevated muscle creatine levels.
Staying on Creatine
Recent studies suggest that long-term creatine use is not harmful. In fact, continuous use can be beneficial, especially for athletes engaged in regular, high-intensity training. It's always advisable to consult with a healthcare professional, particularly for those with pre-existing health conditions.
FAQs on Creatine
Q1: Can creatine benefit non-athletes?
A: Yes, creatine can benefit non-athletes too. It's not just for improving sports performance; studies suggest it can also aid in overall fitness, muscle strength, and potentially cognitive function.
Q2: Is creatine safe for teenagers?
A: Creatine is generally considered safe for teenagers, especially those involved in intense athletic training. However, it's always best for young athletes to consult with a healthcare professional before starting any supplement.
Q3: How long does it take for creatine to show results?
A: The time it takes to see results from creatine can vary. Some people might notice improvements in strength and endurance within a few weeks, while for others, it may take longer.
Q4: Do I need to cycle off creatine?
A: Current research suggests that it’s not necessary to cycle off creatine. Continuous use is considered safe and can help maintain elevated creatine levels in the muscles.
Q5: Can creatine cause hair loss?
A: There is no strong scientific evidence linking creatine supplementation to hair loss. This concern often stems from a misunderstanding of creatine's effects on hormone levels, particularly DHT, but research in this area is not conclusive.
Q6: Can I mix creatine with coffee or protein shakes?
A: Yes! It mixes well with any drink.
Final Verdict: Is Creatine Bad for You?
No, creatine is NOT bad for you.
The fears around creatine—kidney damage, bloating, hair loss—are based on myths, not science.
In reality, creatine is:
✅ One of the most researched and safest supplements available
✅ Proven to enhance strength, endurance, and muscle growth
✅ Beneficial for brain function, recovery, and overall health
✅ Safe for long-term use with no harmful side effects
If you’ve been hesitant about taking creatine, consider this your green light. It’s cheap, effective, and backed by decades of research.
The only real downside? If you don’t take it, you’re missing out on one of the best performance boosters available.
So go ahead, mix up that scoop of creatine, and enjoy the benefits. Your muscles (and brain) will thank you.
Links
If you would like to check out the most important research and resources (the ones we used the most) used in this article, click the links below.
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