College Station, TX. Creatine is one of the most well-studied and effective supplements available to enhance training and performance for athletes. Additionally, a number of health and potential therapeutic effects have been reported. Despite this evidence, a number of unfounded myths persist about creatine supplementation particularly on the Internet. A comprehensive review by internationally recognized creatine experts, including Dr. Kreider, entitled Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show has been published in the Journal of the International Society of Sports Nutrition. The review concludes the following based on an extensive evidence-based scientific evaluation of the literature:
- Creatine supplementation does not always lead to water retention.
- Creatine is not an anabolic steroid.
- Creatine supplementation, when ingested at recommended dosages, does not result in kidney damage and/or renal dysfunction in healthy individuals.
- The majority of available evidence does not support a link between creatine supplementation and hair loss / baldness.
- Creatine supplementation does not cause dehydration or muscle cramping.
- Creatine supplementation appears to be generally safe and potentially beneficial for children and adolescents.
- Creatine supplementation does not increase fat mass.
- Smaller, daily dosages of creatine supplementation (3-5 g or 0.1 g/kg of body mass) are effective. Therefore, a creatine ‘loading’ phase is not required.
- Creatine supplementation and resistance training produces the vast majority of musculoskeletal and performance benefits in older adults. Creatine supplementation alone can provide some muscle and performance benefits for older adults.
- Creatine supplementation can be beneficial for a variety of athletic and sporting activities.
- Creatine supplementation provides a variety of benefits for females across their lifespan.
- Other forms of creatine are not superior to creatine monohydrate.
Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w