Creatine monohydrate: 5 common myths debunked

Few supplements have gathered as many misconceptions as creatine. Although it is one of the most studied substances in sports nutrition, creatine myths persist in gym talk and on forums. In this article we debunk the five most common misconceptions and look at what science actually says about creatine monohydrate.

What are the most common creatine myths?

The five most stubborn creatine myths are: that creatine damages the kidneys, that it is a steroid, that it has to be cycled, that it causes hair loss, and that it is only for strength athletes. In reality, creatine monohydrate is a substance the body produces itself from amino acids and that is found in meat and fish. In its position stand, the International Society of Sports Nutrition (ISSN) has called creatine monohydrate one of the safest and most effective performance-enhancing supplements. The fitness.ee article What is creatine and how does it work also gives a good overview.

Creatine increases phosphocreatine stores in the muscles — the “quick fuel” for short, intense efforts, such as sets of 1–15 repetitions and sprints. Proven effects include a strength gain of about 5–10%, an increase in lean muscle mass, faster recovery between sets, and some improvement in cognitive function, since the brain also uses phosphocreatine.

Does creatine damage the kidneys, and is it a steroid?

Myth number one claims that creatine damages the kidneys. Dozens of studies in healthy people have found no kidney damage. Creatine supplementation may slightly raise blood creatinine levels, but that is simply a breakdown product of creatine, not a sign of damage. If you have a diagnosed kidney disease, consult a doctor before taking it.

Myth number two calls creatine a steroid. That is false: creatine is not a hormone or an anabolic steroid, but a natural substance that your body synthesizes from amino acids and that you also get from food. You can find more in-depth background in the article Creatine. EFSA has approved the health claim that creatine improves physical performance in repeated sets of short, high-intensity efforts — this is confirmed by EFSA’s scientific opinion.

Do you need to cycle creatine, and does it cause hair loss?

Myth number three recommends “cycling” creatine — taking it for two months and then taking a month off. Studies show that continuous use is safe and that taking a break adds no value. Myth number four links creatine to hair loss. It stems from a 2009 study of rugby players that noted a rise in the hormone DHT, but no study since then has confirmed a link with hair loss — correlation is not causation. These misconceptions are as persistent as the claims found among the 7 myths about abdominal muscles.

How should you take creatine correctly, and who is it for?

Myth number five says that creatine is only for strength athletes. In reality, it is useful for anyone who trains with weights, runs sprints or wants to support cognitive function. The practical recommendation is simple:

• Dose: 3–5 g per day, every day.
• Timing: any time of day works.
• Taken with: water, juice or a shake.
• Full effect: arrives within 3–4 weeks.
• Form: monohydrate is the gold standard — HCL, buffered and other more expensive forms show no advantage over monohydrate in studies.

If you want the full effect sooner, you can do a 5–7-day loading phase (20 g per day in four doses), but the end result is the same. The only possible side effect of the loading phase is mild bloating in the first few days due to water retention — it passes. Without loading you reach the same result, just a few weeks later, so for most people a relaxed 3–5 g per day is perfectly sufficient.

Creatine, along with whey protein and vitamin D, belongs to the foundation tier of supplements. The reason is simple: protein helps you reach your daily protein requirement, vitamin D makes up for the Nordic lack of sunshine, and creatine gives about 5–10% extra strength at a small cost. It is important to understand that these supplements only work against a background of consistent training and proper nutrition — no powder replaces progressive overload or adequate sleep. If you take only one supplement in addition to protein, it should be creatine monohydrate: cheap, safe and the best-researched option. People who eat meat and fish also get a small amount of creatine from food, but as a supplement it is easier and more precise to keep your dose steady.

References

• International Society of Sports Nutrition (2017). Position Stand: Safety and Efficacy of Creatine Supplementation.
• EFSA (2011). Scientific Opinion on creatine and improvement of physical performance.
• Workbook “Getting ready for summer”, Chapter 4: creatine (Fitness.ee).

Let’s get training! ArtGym