Creatine - 5 Common myths busted

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Confused about creatine? You’re not alone. Whilst the online world can be a wealth of health information, it is notoriously guilty of spreading misconceptions far and wide. It seems no ingredient is safe from social media myths (even the most studied supplement in the world to date*) so we’re here to bust them wide open and deep dive into the truth about Creatine.

1. Creatine is just for athletes

If you’ve ever spotted a tub of creatine on a health shop shelf, you’d be forgiven for thinking it’s a supplement reserved for athletes or gym lovers chasing those gains. And whilst creatine undoubtedly has the research and evidence to back it’s muscle boosting credentials (1), there’s so much more to this multitasking ally than meets the eye.

Active Ageing- As we age, our natural creatine levels decline, and simultaneously we can start to lose muscle which can trigger a cascade of negative effects on both our bodies and our quality of life. Creatine can help maintain muscle mass, strength, and bone density, reducing the risk of sarcopenia and osteoporosis as we age (1). Couple this with an active lifestyle and some form of strength training and we can slow muscle loss, improving our overall health and longevity.

Vegans and Vegetarians - Since the only dietary source of creatine is from animal products, those following a plant-based diet could benefit even more from supplementation.

High performers - for those who have high cognitive demands, whether in work, studying or let’s face it, modern life, creatine has been shown to improve cognitive function, including memory and mental clarity (2), especially in times of high-stress.

Recovering from Injury - Creatine has also been shown to speed up muscle recovery and improve outcomes for those recovering from injuries or surgeries, making it a helpful addition to your recovery toolkit.

Busy (frazzled) working parents - When your day feels like a test of endurance from the moment you wake; getting the kids out of the house with packed lunches in tow, emptying the dishwasher and showing up to that the 9am meeting with your ‘work-hat’ on, you need some allies on your side. The energy support, enhanced cognitive function and muscle benefits from creatine can help make these everyday (yet heroic) tasks more manageable.

Pregnancy- Many women are now turning to creatine before pregnancy and continuing throughout, supported by anecdotal evidence and research suggesting benefits for both mother and baby (3). It appears that creatine may be crucial for energy production in reproductive tissues and foetal development. Pre-clinical studies now spanning over 15 years are showing promising results and, as safety is of course paramount for pregnancy, current research is underway at Monash Health is exploring the optimal creatine dosage during this time - watch this space! Remember if you are pregnant to check with your health provider before introducing any new supplements.

2. Creatine causes weight gain

The problem with this myth lies in the obsession with weight. Rather than being concerned about a number on the scales, we should be more concerned about the amount of muscle we hold. BMI is an outdated and inaccurate measure of health. While muscle doesn’t technically weigh more than fat, it is denser and takes up less space, which can make you appear heavier on the scale despite gaining or maintaining valuable muscle as well as the other benefits you reap from nourishing foods and exercise.. Creatine doesn’t cause fat gain—in fact, it can support fat loss by promoting muscle growth when combined with exercise.

What some people may experience is a little water retention in their muscles. Creatine draws water into your muscle cells, increasing their hydration and therefore improving their function and recovery (even muscles get thirsty). It's important to note that the water retention associated with creatine is stored within your muscles, not under your skin. This means you won't look bloated or "puffy" from taking creatine, however some notice their muscles appearing more defined.

3. Women shouldn’t take creatine

Nothing produces a bigger eye-roll quite like a gender-based supplement stereotype. Much like the misconception that collagen isn’t for men, we can thank the gym-bro packaging and outdated assumptions of those who think that women shouldn’t or don’t want to be strong. Contrary to this, both research and anecdotal evidence indicate that creatine is, in fact, extremely beneficial for women.

Whilst women can still benefit from the muscle and performance boosting benefits of creatine, they could garner even more benefits than men when it comes to different life stages. Females exhibit 70-80% lower creatine stores in their body compared to males (3) so may have more noticeable differences from supplementation. Because hormones affect how our bodies handle creatine and rebuild energy stores, taking creatine supplements may also be especially helpful during your period in reducing symptoms of PMS, as well as pregnancy, postpartum and during and post menopause.

4. Creatine is harmful to your kidneys

Creatine negatively impacting kidney function in healthy adults is a common misconception. Thankfully the huge breadth of research on creatine supplementation does not demonstrate negative side effects on kidney health when creatine is taken at recommended doses. This myth often stems from a confusion with CREATININE (not creatine per se). Creatinine is a blood marker labs use to monitor kidney function, as it can increase with kidney issues.

When you take creatine, it’s normal to see a bump in your creatinine levels in urine. This happens because creatinine is a byproduct of creatine being metabolised by your body. Since creatinine is often used to check kidney function, some people mistakenly think that this rise means creatine is harming their kidneys. But here’s the bust; higher creatinine from creatine supplementation doesn’t mean kidney damage—it’s simply a sign that your body is processing the extra creatine, and plenty of studies have shown that creatine is safe for your kidneys if you’re healthy. However, those with existing kidney conditions should be cautious and seek medical advice to ensure it won’t exacerbate their condition, as this change in levels may complicate monitoring kidney health.

5. Creatine supplementation causes baldness

The not-so-naked truth about this one is that there is no evidence in support of a direct impact of creatine on balding and hair loss. This myth stems from a 2009 study that suggested a possible link between creatine supplementation and increased levels of dihydrotestosterone (DHT), a hormone associated with hair loss in men. The study found that rugby players who took creatine had a slight rise in DHT levels, which led to concerns that creatine might contribute to hair loss.

However, the truth is that the data in this single study are small and has since been debunked by larger, more robust trials. No direct evidence has proven that creatine causes hair loss. While DHT is linked to male pattern baldness, the increase in DHT from creatine supplementation isn't strong enough to definitively cause hair loss.

Looking for a deep dive into our new powerhouse ritual? Download the ultimate True Creatine+ guide here.

(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/)

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Creatine - 5 Common myths busted

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