Creatine: Myths and What the Evidence Says

Misinformation about creatine is common.

Cutting Through the Misinformation

In this digital age, misinformation is everywhere—even about fitness supplements like creatine. Recently, a colleague claimed, "If you take creatine, your body will stop producing it!" and said he had papers to prove it. That’s just wrong.

Contrary to myths, creatine does not cause anabolic steroid effects, kidney damage, hair loss, muscle cramps, or dehydration.

While “fake news” often relates to politics, it can also affect health and fitness. The more popular a topic becomes, the more misleading information it attracts—just like creatine.

Creatine: Your Muscle’s Power Source

Creatine is a favorite among athletes and fitness enthusiasts for good reason. Think of it as a power bank for your muscles. It boosts the production of adenosine triphosphate (ATP), the energy currency of your cells. During intense workouts, your muscles deplete ATP rapidly. Without enough creatine, they can't regenerate ATP fast enough, causing fatigue and reduced performance.

A Brief History of Creatine

Creatine was discovered in 1832 by French scientist Michel Eugène Chevreul in meat extracts. Its name comes from the Greek word "kreas," meaning meat, highlighting its natural presence in animal flesh. Although studied for decades, creatine gained recognition as a supplement in the 1990s among athletes and bodybuilders. Today, it benefits anyone looking to boost energy and performance.

Creatine’s Proven Benefits

1.      Boosts Performance and Training

Creatine enhances high-intensity exercise performance. It increases strength, power, and endurance in activities like sprinting, weightlifting, and HIIT. By supporting higher training volumes and intensity, creatine promotes muscle growth.

2.      Speeds Up Recovery and Reduces Injury

Creatine reduces muscle damage and inflammation, speeding up recovery. This decreases soreness and restores muscle function quickly, which is crucial for intense training. These benefits lower injury risks and improve overall training efficiency.

3.      Supports Broader Health Applications

Beyond sports, creatine shows promise in managing neurodegenerative diseases, boosting cognitive function, and supporting metabolic health. It may also enhance recovery in patients with muscle-wasting conditions like muscular dystrophy. However, results vary due to different study designs, dosages, and participant health.

The Bottom Line

There is no substantial evidence linking creatine to adverse health effects. Scientific studies support its benefits, making it a reliable supplement for enhancing physical performance and overall health.

So, the next time you hear a claim about creatine, ask for the evidence. And as for that colleague who still believes in creatine’s “problems”? I’m still waiting for his papers…

Bibliography

Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., … Ziegenfuss, T. N. 2021. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00412-w.

Kreider, Richard B., Ralf Jäger, and Martin Purpura. 2022. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients 14, no. 5: 1035. https://doi.org/10.339

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Sobolewski EJ, Thompson BJ, Smith AE, Ryan ED. The Physiological Effects of Creatine Supplementation on Hydration: A Review. 2011. American Journal of Lifestyle Medicine. 5(4):320-327. doi:10.1177/1559827611406071.