Common Questions and Misconceptions About Creatine Supplementation: What Does the Scientific Evidence Really Show?

    January 2021 in “ Journal of the International Society of Sports Nutrition ”
    José António, Darren G. Candow, Scott C. Forbes, Bruno Gualano, Andrew R. Jagim, Richard B. Kreider, Eric S. Rawson, Abbie E. Smith‐Ryan, Trisha A. VanDusseldorp, Darryn S. Willoughby, Tim N. Ziegenfuss
    TLDR Creatine is safe, not a steroid, and boosts muscle and performance without causing kidney damage or hair loss.
    The document reviewed scientific evidence on creatine supplementation, addressing common misconceptions and questions. It concluded that creatine was not an anabolic steroid and did not cause kidney damage, dehydration, or muscle cramping when taken at recommended dosages. Concerns about creatine causing hair loss were based on a single study with increased DHT levels, but no direct link to hair loss was found. Creatine was deemed safe and potentially beneficial for children, adolescents, and older adults, particularly when combined with resistance training. It was effective for enhancing muscle mass, strength, and performance across various athletic activities and provided benefits for females throughout their lifespan. Creatine monohydrate was identified as the most studied and effective form, with no need for a loading phase.
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