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Creatine · 7 min read

By The Daily editorial team ·

Creatine myths, tested against the evidence

Creatine is the most-studied supplement there is — and somehow one of the most misunderstood. Here are the myths that won't die, held up against what the research actually shows.

Myth 1: "Creatine damages your kidneys"

This is the most persistent one, and it comes from a misunderstanding of a blood test. Creatine is broken down into creatinine, which is the same marker doctors use to estimate kidney function. Supplementing raises creatinine slightly — but that's the harmless byproduct of having more creatine on board, not a sign of damage.

Controlled and long-term studies, including athletes followed for up to five years, show no adverse effect on kidney function in healthy people (Kreider et al., 2017; Antonio et al., 2021). The honest caveat: if you already have kidney disease, talk to your doctor first — that's true of most supplements.

Myth 2: "Creatine causes hair loss"

This entire fear traces back to one study. In 2009, van der Merwe and colleagues gave 20 college-aged rugby players creatine and measured a rise in DHT — a hormone linked to male-pattern baldness — of about 56% after a loading phase, staying ~40% above baseline during maintenance (van der Merwe et al., 2009).

Here's what the headlines left out: the study never measured hair. Not hair density, not follicle health — the word "hair" doesn't appear in the results. It measured a hormone ratio, and it has never been replicated in the years since.

In 2025, researchers finally tested the claim directly: a 12-week randomised, placebo-controlled trial in 45 resistance-trained men that measured DHT and hair follicle health (using Trichogram and FotoFinder imaging). It found no increase in DHT and no negative change in hair density, follicle count or thickness (Lak et al., 2025). It's the first study to look at hair itself — and it found nothing.

Myth 3: "It's just water weight / it makes you bloated"

Creatine does pull water in — but into the muscle cell, not under the skin. Controlled studies show little to no change in total body water relative to muscle, and any early jump on the scale (~0.5–1 kg) is small and settles. The "puffy, bloated" look isn't supported by the evidence (Antonio et al., 2021).

Myth 4: "Creatine dehydrates you and causes cramps"

The opposite of what the data show. Reviews find no increased risk of dehydration or muscle cramping — and some studies report fewer cramps and better tolerance of heat and training load in creatine users (Antonio et al., 2021).

Myth 5: "You have to load, and you have to cycle"

Neither is required. Loading (around 20 g/day for a week) fills your stores faster, but a steady daily dose gets you to the same place within a few weeks — and there's no need to "cycle" on and off. We cover the numbers in how much creatine you actually need.

Myth 6: "Creatine is basically a steroid / it's not for women"

Creatine is not a hormone and not a steroid — it's a compound your body already makes and you get from meat and fish. The effects and safety are not sex-specific, and the dosing is the same; if anything women tend to start with lower stores. More in creatine for women.

In short

On the big fears — kidneys, hair, bloating, cramps — the evidence is not ambiguous, and it doesn't support them. The genuine caveats are narrow: pre-existing kidney disease warrants a doctor's input, and creatine in pregnancy simply isn't well studied yet. For healthy adults, creatine remains one of the few supplements that is both well-documented and safe. Start with the simple guide.

Sources

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This is general information about nutrition and research, not medical advice. Talk to a doctor or other health professional about specific health questions.