12 Creatine Myths Debunked by Peer-Reviewed Research

Creatine monohydrate is the most studied supplement in sports nutrition history. It is also one of the most misunderstood. Myths about creatine circulate through gyms, social media, and sometimes even clinical settings. Each of the following claims has been examined by researchers and found unsupported by the evidence. This article summarizes each myth, explains its origin, and cites the research that contradicts it.

Myth 1: Creatine Damages Your Kidneys

The claim: Creatine supplementation causes kidney damage or impairs renal function.

The evidence: Poortmans and Francaux (1999) directly measured glomerular filtration rate in long-term creatine users and found no impairment. Lugaresi et al. (2013) used cystatin C (an independent marker unaffected by creatine intake) to confirm normal kidney function after 12 weeks of supplementation at 10 g/day. Kreider et al. (2003) found no changes in renal markers across 21 months of supplementation. The ISSN position stand (2017) concludes there is no evidence of renal dysfunction from creatine in healthy individuals.

The origin: A single 1998 case report in a patient with pre-existing kidney disease, combined with confusion between elevated serum creatinine (a normal consequence of supplementation) and actual kidney dysfunction.

Full analysis: Creatine and Kidney Health

Myth 2: Creatine Causes Hair Loss

The claim: Creatine supplementation accelerates hair loss through elevated DHT.

The evidence: One study (van der Merwe et al., 2009) found elevated DHT in 20 rugby players during creatine loading. No hair loss was measured or reported. No subsequent study has replicated the DHT finding. A 2021 meta-analysis by Antonio et al. analyzing 22 studies found no significant effect of creatine on testosterone or DHT levels.

The origin: A single, small, unreplicated study measuring a hormone (DHT) associated with androgenetic alopecia, without measuring actual hair loss.

Full analysis: Creatine and Hair Loss

Myth 3: Creatine Causes Dehydration

The claim: Creatine draws water into muscles and dehydrates the rest of the body.

The evidence: Lopez et al. (2009) conducted a systematic review and meta-analysis finding no evidence that creatine impairs hydration status or exercise heat tolerance. Powers et al. (2003) confirmed that creatine increases total body water without depleting extracellular fluid. Dalbo et al. (2008) concluded that the dehydration claim is not supported by controlled evidence.

The origin: A theoretical extrapolation from creatine's osmotic properties that was never confirmed by empirical testing.

Full analysis: Creatine and Dehydration

Myth 4: Creatine Causes Muscle Cramps

The claim: Creatine supplementation increases the risk of exercise-associated muscle cramps.

The evidence: Greenwood et al. (2003) found that creatine-supplementing college football players experienced significantly fewer cramps than non-supplementing players over three competitive seasons. The ISSN position stand notes that creatine may reduce rather than increase cramping incidence.

The origin: Anecdotal reports from athletes who experienced cramps while taking creatine, without controlled comparison to non-users.

Full analysis: Creatine and Muscle Cramps

Myth 5: Creatine Causes Bloating

The claim: Creatine makes you bloated and puffy.

The evidence: Creatine increases intracellular (inside muscle) water, not subcutaneous (under skin) water. Powers et al. (2003) showed that fluid distribution is not altered in a way that would produce visible bloating. Gastrointestinal discomfort can occur with high single doses but is resolved by dividing doses and taking creatine with food (Ostojic and Ahmetovic, 2008).

The origin: Conflation of intracellular water retention (inside muscle cells) with subcutaneous edema or GI distension.

Full analysis: Creatine and Bloating

Myth 6: Creatine Causes "Roid Rage" or Aggression

The claim: Creatine affects mood and behavior similarly to anabolic steroids.

The evidence: Creatine is not a steroid and does not interact with androgen receptors. Studies measuring testosterone levels in creatine users consistently find no significant changes (Antonio et al., 2021). No controlled study has reported increased aggression, irritability, or mood disturbance from creatine supplementation. Brain creatine research actually suggests neuroprotective and potentially mood-stabilizing effects (Rae et al., 2003).

The origin: Confusion between creatine and anabolic steroids, both of which are sold as supplements and associated with muscle building.

Myth 7: Creatine Is a Steroid

The claim: Creatine is an anabolic steroid or functions like one.

The evidence: Creatine is a naturally occurring amino acid derivative synthesized from arginine, glycine, and methionine. It is produced by the liver, kidneys, and pancreas. Its mechanism of action involves enhancing the phosphocreatine energy shuttle for ATP resynthesis. It does not bind to androgen receptors, does not alter testosterone or other anabolic hormones, and does not produce the anabolic signaling associated with steroids (Kreider et al., 2017). Creatine is not banned by any sports organization, including WADA, the IOC, or the NCAA.

The origin: Categorical confusion between "supplements that help build muscle" and "anabolic-androgenic steroids."

Myth 8: Creatine Is Only for Men

The claim: Women should not take creatine because it will make them bulky.

The evidence: Creatine works through the same phosphocreatine energy system in both sexes. Women benefit from improved exercise performance, increased lean body mass, and enhanced recovery. Smith-Ryan et al. (2021) published a review specifically examining creatine supplementation in females, finding benefits for exercise performance, body composition, and potentially bone mineral density without adverse effects. The 1-2 kg weight gain from water retention is intracellular and does not produce a "bulky" appearance.

The origin: Gender stereotyping in supplement marketing that historically targeted creatine at male bodybuilders.

Myth 9: Creatine Is Only for Bodybuilders

The claim: Creatine only benefits people trying to build large amounts of muscle.

The evidence: Creatine benefits any activity involving the phosphocreatine energy system, which includes all high-intensity, short-duration efforts. Research has demonstrated benefits for sprinters, swimmers, football players, soccer players, basketball players, tennis players, and athletes in combat sports. Beyond athletics, creatine has shown benefits for older adults combating sarcopenia (Candow et al., 2014), cognitive function (Avgerinos et al., 2018), and clinical populations with neuromuscular and neurological conditions.

The origin: Early commercial marketing that emphasized bodybuilding and the visual association between creatine and large, muscular physiques.

Myth 10: Creatine Needs to Be Cycled

The claim: You should cycle creatine (take it for a period, stop, then resume) to prevent tolerance or side effects.

The evidence: Creatine does not produce tolerance. The phosphocreatine system does not downregulate with continued supplementation. Muscle creatine stores reach a saturation point (approximately 160 mmol/kg dry muscle) and are maintained as long as supplementation continues. Long-term studies extending beyond 5 years have shown continued safety without cycling (Schilling et al., 2001; Kreider et al., 2003). The ISSN position stand recommends continuous daily supplementation with no cycling requirement.

The origin: Analogy to hormonal supplements and certain medications that do require cycling. Creatine does not share these pharmacological properties.

Myth 11: Creatine Is Dangerous for Teenagers

The claim: Creatine supplementation is unsafe for adolescents.

The evidence: While research in adolescents is more limited than in adults, available studies in pediatric populations (primarily clinical contexts such as muscular dystrophies and traumatic brain injury) have not identified safety concerns. The ISSN position stand suggests that creatine may be a safer alternative to potentially dangerous performance-enhancing substances that adolescents might otherwise seek. The American Academy of Pediatrics does not classify creatine among dangerous performance-enhancing substances, though it recommends that supplement use in minors be supervised by healthcare providers.

The origin: General precautionary attitudes toward supplement use in minors, combined with the kidney damage myth being applied with particular concern to developing bodies.

Myth 12: Creatine Weight Gain Is All Water (and Therefore Useless)

The claim: Any weight gained from creatine is just water weight and provides no real benefit.

The evidence: The initial weight gain during creatine loading (1-3 kg) is predominantly water. However, this water retention is intracellular and has anabolic signaling properties (Haussinger et al., 1993). Over time, creatine supplementation combined with resistance training produces genuine gains in lean muscle mass that exceed those of training alone. Meta-analyses consistently show that creatine enhances muscle hypertrophy from resistance training (Lanhers et al., 2017). The ergogenic benefit of creatine (improved performance in high-intensity exercise) allows greater training volume and intensity, which drives real muscle growth beyond water retention.

The origin: Oversimplification of the initial water weight gain and failure to distinguish between acute and chronic effects of supplementation.

Why Myths Persist

The durability of creatine myths reflects several broader patterns. Intuitive but incorrect reasoning (creatine pulls water into muscles, therefore dehydration) is more memorable and shareable than nuanced physiological explanations. Anecdotal evidence (one person who lost hair while taking creatine) feels more relatable than controlled studies with hundreds of participants. Institutional inertia preserves outdated precautionary statements even after evidence has resolved the uncertainty. And the sheer popularity of creatine means that any health event coinciding with its use can be attributed to it, regardless of actual causation.

The antidote to myth is evidence. Every claim in this article is backed by peer-reviewed research. The complete safety evidence is reviewed in the Complete Safety Guide.