9 Myths about Creatine
Mateusz Pawlak
2026-03-19
4 min. read
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"If you don't want to be criticized, don't say anything, don't do anything and don't be anybody", the American writer Elbert Hubbard once said. It's such a true statement that we can apply it not only to humans, but also to supplements... An agent that works and is widely discussed is also the subject of much controversy... The best example is creatine, responsible for many positive processes such as muscle saturation with phosphocreatine or the accumulation of water that creates an anabolic environment, which translates into faster muscle mass development and increased strength during workouts... But is such a promising agent safe? Such questions fuel controversy and lead to even the smallest doubts about creatine being blown out of proportion... In this article, we will discuss and explain the most common myths about creatine.
Creatine
We are delighted to confirm that it is a completely legal and safe substance for consumption. That's not all! We provide it daily with our diet. It can be found in meat products and in somewhat smaller quantities in poultry products. Furthermore, it is a substance produced in our bodies by the liver and pancreas. The World Anti-Doping Agency does not restrict athletes from using creatine.
Women should refrain from ingesting creatine
Many people believe that creatine is intended exclusively for men - but this is a serious mistake. Creatine aids in increasing strength during strength training, which accelerates the achievement of results and improves body shape. Regular consumption of creatine merely signifies the ability to perform additional repetitions of exercises, which will expedite the attainment of desired outcomes.
Results in harmful impact on kidneys
The kidneys in our body serve a filtering function that is of utmost importance – they eliminate toxins and unnecessary substances. One of these components is creatine, which is a byproduct of creatine metabolism and is usually harmless. However, if the kidney gets damaged for any reason, it can lead to a failure in the removal of creatine, leading to its accumulation in the bloodstream. Testing the creatine level in the blood can help the doctor determine if the kidneys are working properly. However, in the case of a person taking creatine supplements, the creatine level may be higher because more of it is being used and more is being produced. In this case, an increase in creatine level does not mean that it is not being excreted by the kidneys, but only that more of it is being supplied to the body.
Creatine may contribute to hair loss
Despite numerous studies confirming that creatine supplementation methods do not result in hair loss, a few suggest that creatine may elevate dihydrotestosterone (DHT) levels. The level of this testosterone metabolite is linked to accelerated hair loss, although it is a feeble correlation that has not been confirmed in most experiments.
Can contribute to the development of cancer
There is no evidence linking creatine consumption to an increased risk of cancer. Research conducted at the University of Sao Paulo has shown that creatine supplementation does not result in the formation of carcinogenic heterocyclic amines. Other studies suggest that creatine may protect DNA from harmful oxidative factors, potentially reducing the risk of cancer development.
Greater Volume Equals Higher Quality
This thesis appears in relation to many other dietary supplements, not just creatine. Unfortunately, creatine functions through satiation, and when our muscles are fully saturated, it suffices to take only 3-5 grams a day to maintain this state. Larger doses will merely result in greater excretion of creatine, which cannot be utilized in any manner.
Creatine supplementation results in gastrointestinal discomfort
Creatine possesses the property of binding with surrounding fluids and when consumed in large quantities without adequate water intake, it can result in gastrointestinal discomfort. However, by adhering to recommended dosages and ensuring sufficient water intake, no digestive discomfort should occur.
Should be consumed in intervals
In scientific research, creatine is consumed in durations of about 6 weeks, as this amount of time is necessary for its saturation and evaluation of supplementation outcomes. Once the results are obtained, the study and creatine consumption will be discontinued - this, however, does not imply that creatine stops functioning. Continual creatine supplementation for a year allows for constant muscle saturation with phosphocreatine and improved athletic achievements.
Induces muscle contractions
An unexpected finding is that the complete opposite is true, as a study from Baylor University illustrates, in which athletes consuming creatine experienced significantly fewer muscle contractions, exhibited better muscle flexibility, and were better hydrated.