Creatine Myths Debunked
Creatine Myths Debunked
Creatine is one of the most researched supplements on the market (fact). Since it was discovered way back in 1832, creatine has been the subject of many, many experiments, but the research didn’t stop once the first commercial creatine went on sale in 1993.
And despite once being viewed as a supplement reserved for professional athletes, creatine has gradually broken through to become one of the most discussed supplements on the internet.
In fact, creatine is so widely researched that it’s now considered one of the few supplements with strong evidence to support its claims. Yet the myths surrounding creatine seem to persist, so we’re going to debunk them right here.
Myth: Creatine is a steroid
Fact: Creatine is not a steroid. It’s made from three amino acids (arginine, glycine, and methionine). Your body naturally produces creatine and feeds it to your muscles during high-intensity bursts of exercise. Creatine has no hormonal structure like a steroid and isn’t banned by any major sporting body. The WillPowders Clear Creatine is Informed Sport Certified, meaning it has been tested and cleared for any banned substances in sport.
Myth: Creatine damages your kidneys
Fact: Creatine does not damage your kidneys. This myth comes partly from the fact that supplementing creatine can raise blood creatinine, a marker that doctors use to estimate kidney function. Creatine breaks down into creatinine, so levels can go up without any harm to the kidneys. Long-term studies haven’t found any kidney damage from creatine supplementation at standard doses. However, people with existing kidney problems should consult a doctor before using creatine, and any getting kidney blood work should mention they take creatine so results can be read correctly.
Myth: Creatine causes hair loss
Fact: The evidence for this claim is very thin. The rumour traces back to a 2009 study of rugby players that found a rise in DHT, a hormone related to male-pattern baldness, but this study didn’t measure hair loss and hasn’t been replicated since. In 2025, a controlled trial looked at this claim further and found no change in DHT or hair outcomes.
Myth: Creatine makes you bloated and puffy
Fact: Creatine can pull water into the muscle cells, which can add 1-2kg in the early stages of supplementation, especially if you’re in a loading phase. But, this is water inside the muscle and not under the skin, so it won’t create a soft or bloated look. Skipping a loading phase and taking 3-5g daily can help to avoid the initial weight jump.
Myth: Creatine causes cramps and dehydration
Fact: Controlled studies have found no increase in cramping, dehydration or muscle injury, including in training athletes. Some research has actually hinted at fewer cramps when supplementing with creatine, although this has not been firmly established.
Myth: You need to load and cycle creatine
Fact: Loading is not necessary, although it can help to saturate muscles faster. If you wish to load creatine, it’s recommended to take around 20g per day for five to seven days, but taking 3-5g a day can get you to the same place in about 3-4 weeks. There’s no evidence that your body builds a tolerance to creatine, since your body’s own creatine production returns to normal when you stop supplementing.
Myth: Creatine is only useful for bodybuilders
Fact: Creatine’s benefits reach further than bodybuilding. Its primary benefit is helping to support the muscles during short, intense exercise such as lifting weights and sprinting, but this can extend to supporting the muscles in daily life. There’s also growing research that creatine can help to preserve muscles in older adults, especially when combined with resistance training. Some emerging research suggests it could play a role in brain health and mood, although this is very early and still to be determined.
Myth: Creatine monohydrate isn’t the best on the market
Fact: Creatine monohydrate consistently outperforms all other versions of creatine on the market. HCI, buffered creatine, ethyl ester, and liquid versions are sometimes marketed as better absorbed, but monohydrate is the most studied form and usually the cheapest, that’s why we chose it as the only ingredient in our Clear Creatine.
Myth: You have to take creatine at a specific time
Fact: Creatine timing matters very little. What does matter is consistency. Taking it every day, at whatever time suits your routine is key to saturating the muscles.
