Creatine myths and misconceptions: Everything you need to know

By: Dr Jenna Macciochi

6 Min read

Who should take creatine? Can you take creatine if you don’t exercise? Is creatine something that everyone needs?

In the UK, creatine is shedding its gym-bro status and emerging as a wellbeing ritual that more and more people seem to be taking as part of their daily routine. As the wellbeing conversations shift to creatine’s potential benefits from strength to energy and cognitive performance, many are starting to ask, “Is creatine something that I need?”

At Ancient + Brave, we believe creatine can be a helpful wellbeing companion, but that your ritual choices should always be centred around your personal health goals.

To support you in deciding whether creatine is right for you, we asked Jo Woodhurst, Director of Nutrition at Ancient + Brave, to answer your most common questions and misconceptions around creatine.

Ask the nutritionist: Creatine myths and misconceptions

What does creatine do?

We’re often asked, “What does creatine do?” and whether it is “just for gym goers”. While creatine is well-known for boosting athletic performance, its benefits extend beyond the gym.

- At its heart, creatine is a naturally occurring compound - built by the body from a trio of amino acids - that plays a central role in generating adenosine triphosphate (ATP), the energy currency your cells depend on for everything from physical performance to recovery.

Supplementing your creatine levels may support your health, longevity and performance in several meaningful ways, including:

Increased energy and stamina
Elevated strength and power
Improved cognitive function and memory
Easier recovery and muscle maintenance

Who should take creatine?

There’s often confusion around who should take creatine and whether it's just for weight lifters. The truth is, creatine can be used by men and women at every lifestage - whether you're training hard, recovering from injury, navigating a demanding season of life, or simply want to support your long-term brain and muscle health - creatine has something to offer across life stages and lifestyles.

Since the only dietary source of creatine is from animal products, vegans and vegetarians often benefit even more from creatine supplementation.

For anyone moving through midlife, menopause and beyond, and invested in ageing with strength, creatine has some of its most compelling evidence. When combined with resistance training, it has been shown to help counteract the natural shifts in muscle, bone, and strength that come with this life stage.

There are even studies exploring whether using creatine in pregnancy can be beneficial for both mother and baby. For now, we advise pregnant women to check with their health provider before introducing any new supplements.

How to take creatine: Are loading stages really needed?

Ah, the necessity of creatine loading stages. We get asked this one a lot! The simple answer is no; recent research suggests that most people do not need a creatine loading stage. You’ll get the same creatine saturation over time when you start low and slow, with the bonus of a reduced chance of experiencing digestive discomfort.

How much creatine should I take?

We suggest starting with 3-5 grams of creatine monohydrate daily (True Creatine+ contains 4.5 grams). If taken consistently, this will steadily build and saturate your muscle stores - meaning that no loading phase is needed.

We thoughtfully designed our Ritual Scoop to make it easy to enjoy a maintenance dose of 4.5g. However, those looking at the research on slightly higher doses or training for an endurance event may wish to tailor this to their personal needs; where possible, we’d advise a consultation with an expert, such as a nutritionist.

When should you take creatine?

Another question we are regularly asked is whether you should take creatine in the morning or in the evening. Creatine can be taken at any time of day - morning, pre-workout, or whenever fits your routine. The most important thing is that you take it daily, so pairing it with an existing habit is the simplest way to stay consistent.

Taking creatine with a meal containing carbohydrates - or a meal containing both carbohydrates and protein - may n enhance its uptake, and those with a sensitive stomach may prefer to take creatine with food.

How long does it take for creatine to work?

Creatine isn't a quick fix - it works by building steadily in your muscle stores over time. Most people notice meaningful improvements within 2-3 weeks, with optimal effects around 4-6 weeks and continued gains beyond. Once your stores are fully saturated, the benefits become more immediate, meaning the longer you take it, the more reliably you'll feel it working.

Here’s a rough guide to when to expect results from your creatine ritual. Just remember that we are all unique, so some people may see results sooner than others.

5 CREATINE MYTHS DEBUNKED BY A NUTRITIONIST

Now that we’ve cleared up some of the most common creatine questions, let's mythbust a few of those pesky creatine misconceptions.

Myth: Can you take creatine on a day that you don't exercise

You already know that creatine isn't just for athletes, but few people realise it's worth taking on rest days too. Consistent daily supplementation keeps your muscle creatine stores saturated, reducing muscle breakdown, supporting muscle maintenance, and ensuring your body is primed whenever you do move. Think of rest days as part of the work.

Myth: Creatine makes you gain weight

Creatine may cause a small initial increase on the scales, but this is simply water being drawn into your muscle cells as your creatine stores build, which is actually a sign it's working. For most people, this is minimal, and many find their muscles begin to look more defined as a result. Creatine will not cause unwanted muscle growth; building significant muscle mass requires sustained heavy training and a caloric surplus.

Myth: Women shouldn't take creatine

Now this simply is not true. From daily strength to exercise endurance and even cognitive support, creatine is a great resilience ritual for women. In fact, women may actually benefit from creatine more than men because their creatine stores tend to be lower.

Female hormones can also impact the way our bodies handle creatine, making creatine supplementation all the more beneficial during our cycles, menopause and other times of hormonal fluctuation. For women, the luteal phase - the two weeks before your period - may be when creatine earns its place most. This is when energy, mood, and cognitive sharpness can dip, and where creatine's support appears most meaningful according to emerging research

Myth: Creatine can damage the kidneys

Thankfully, research on creatine supplementation has repeatedly shown that creatine, when taken at the recommended dose, does not harm kidney health. Having higher creatinine levels in your urine following creatine supplementation is simply a sign that your body is processing the extra creatine.

That said, those prone to kidney issues should always consult their health professional before introducing any new supplements.

Myth: Creatine causes hair loss

Now, this myth stems from a 2009 study that found that rugby players who took creatine had a slight rise in DHT levels. We’re pleased to say that it has since been debunked by more robust trials.

Introducing True Creatine+, your daily performance ritual

We hope that you have found this nutritionist-led guide to the many benefits of creatine supplementation helpful.

True Creatine+ has been thoughtfully crafted to support your performance, resilience and energy across your life course. Delivering a clinically proven dose of creatine elevated with taurine, magnesium, and vitamin D -a consistent dose of this simple daily ritual goes a long way to power your brave lifestyle.