Creatine monohydrate has been a popular dietary supplement since the early 1990s.
It’s well-known for enhancing athletic performance. But despite its lengthy and widespread use, several myths persist.
1. Creatine Will Cause Weight Gain
Yes, creatine can lead to weight gain, but this isn’t necessarily a bad thing, nor is it a long-term concern. The weight gain associated with creatine is primarily due to increased water retention in muscles. During the first week of creatine use, your muscles absorb more water, leading to a temporary increase in body weight.
It’s important to understand that this weight is not fat, it’s water. Once your body adjusts to creatine, water retention stabilizes. So, while the scale might go up initially, the effects on body composition, such as increased muscle mass and improved strength, are more important in the long run.
2. Creatine is Bad For Your Kidneys
This is a common misconception, but research has shown that the risk to kidney function is overstated. This idea likely stems from the fact that creatine supplementation can slightly increase creatinine levels in the blood – a marker that is used to assess kidney function.
However, research consistently shows that creatine supplementation does not negatively impact kidney function in healthy individuals. For example, studies using high doses (up to 30g/day) for up to five years found no significant effect on kidney health.
That said, for individuals with pre-existing kidney conditions, it’s always best to err on the side of caution and consult with a healthcare professional before starting creatine supplementation.
3. Creatine Only Benefits Athletes or Bodybuilders
While creatine is undeniably beneficial for athletes and bodybuilders by supporting strength, muscle mass, and exercise performance, research is uncovering several additional health benefits of creatine supplementation that are relevant to broader populations.
- Strength maintenance with age: For adults aged 45 and older, creatine supplementation combined with resistance training can help preserve muscle mass and strength. This is particularly crucial in preventing sarcopenia (age-related muscle loss), reducing the risk of frailty and falls, and improving overall quality of life.
- Cognition and brain health: Creatine may also support brain health and play a role in brain energy metabolism. Supplementing with creatine has been linked to improved cognitive performance, especially in sleep-deprived individuals or those experiencing high mental stress. Some studies also suggest that creatine may offer protective effects against neurodegenerative diseases like Parkinson’s and Huntington’s disease by improving brain energy availability. While more research is needed in these areas, initial findings are promising for using creatine as a cognitive enhancer.
- Mood support: Creatine may have a role in supporting mood and mental well-being by restoring brain energy levels. Some studies suggest that increased creatine intake is linked with reduced occurrence of depression.
Creatine supplementation may also enhance the effectiveness of antidepressant medications. Research suggests that creatine can augment the effectiveness of antidepressants and decrease the lag time for them to take effect.
4. Creatine Doesn’t Work For Vegetarians and Vegans
Creatine is naturally produced in the body, but most of it comes from dietary sources, particularly animal products like meat and fish. As a result, vegetarians and vegans tend to have lower baseline levels of creatine.
For those who avoid meat, supplementing with creatine can be especially beneficial. Research shows that vegetarians and vegans experience more pronounced benefits from creatine supplementation, particularly in terms of muscle mass, strength, and recovery. It can also help those at risk of muscle loss maintain their physical health.
How Do I Use Creatine Effectively?
If you’re considering adding creatine to your routine, there are a couple of common strategies for supplementation.
Dosage:
- Routine Consistent Dose: Take 5g daily
- This method is simple and effective, helping you gradually saturate your muscles with creatine over time.
- This method is simple and effective, helping you gradually saturate your muscles with creatine over time.
- Loading dose: Take 5g (or 0.3 g/kg/day), four (4) times daily for 5 days, then decrease to a maintenance dose of 3–5 g (0.03 g/kg/day) daily.
- Brain saturation: Take 5g, 3-4 times daily for 3-7 days, then decrease to a maintenance dose of 5-10g daily.
Administration: Consume your creatine mixed in water with a meal or add it to a protein-rich smoothie.
Key Takeaways
Creatine is one of the most researched and effective supplements available, offering a range of benefits for both physical and cognitive health. Whether you’re an athlete, looking to preserve muscle strength, supporting cognitive function or interested in supporting your mood, creatine could be a great addition to your regimen.
Before beginning any supplementation regimen, it’s always a good idea to consult with your healthcare provider to determine if creatine is right for you.
References
Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14(1):1-18.
Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia. Bone. 2022;162:116467.
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021;13(3):877.
Rawson ES, Venezia AC. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011;40(5):1349-1362.
Gutiérrez-Hellín J, Del Coso J, Franco-Andrés A, et al. Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations—A Narrative Review. Nutrients. 2024;17(1):95.
Bakian AV, Huber RS, Scholl L, Renshaw PF, Kondo D. Dietary creatine intake and depression risk among U.S. adults. Translational Psychiatry. 2020;10:52.
Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. International Journal of Environmental Research and Public Health. 2020;17(9):3041.
