Separating Fact from Fiction: The Truth About Common Creatine Myths

MYTH #1: Creatine is a steroid

Fact: Creatine is not a steroid. It is a naturally-occurring compound that is made in the human body and found in foods like meat and fish. Creatine supplements simply increase the body’s creatine stores. 

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MYTH #2: Creatine is dangerous and has serious side effects 

Fact: Hundreds of studies have evaluated the safety of creatine supplements and none have found evidence of serious adverse effects. The most common side effect is temporary water retention. There are no known long-term health risks associated with creatine supplementation. 

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MYTH #3: Creatine causes cramps and dehydration. 

Fact: There is no evidence that creatine causes muscle cramps or dehydration. In fact, proper creatine supplementation may help increase water content in muscle cells. As long as you stay well hydrated, creatine is unlikely to cause cramping. 

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MYTH #4:

Creatine damages your kidneys 

Fact: Creatine does not harm healthy kidneys at recommended dosages. But people with pre-existing kidney conditions should consult a doctor before trying creatine. 

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MYTH #5: Creatine is only for building muscle. 

FALSE: Lots of new research shows Creatine also has neurological benefits such as reduced symptoms of depression, improved sleep and better memory.

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MYTH #6: Creatine only helps high performance athletes.

FACT: While Creatine is most beneficial for sports requiring short bursts of power, like sprinting or weightlifting, it can help athletes in any sport. By boosting your workout performance, creating allows you to train grader, which provides benefits regardless of your sport.

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CONCLUSION

Despite all the myths, Creatine is one of the most researched and effective sports supplements available today. When taken properly, Creatine is safe for most people and provides valuable performance and muscle building benefits.