Creatine Scientist Explains 9 “Dangers” of Using Creatine - What to Believe

Summary

Dr. Darren Candow, a leading creatine researcher, debunks common myths about creatine supplementation. He explains that creatine does not harm kidneys or cause baldness, and instead has beneficial muscle building, bone strengthening, and fat burning effects. Proper dosing strategies are provided for average gym-goers seeking performance benefits versus high-level athletes requiring rapid boosts before competitions. Candow concludes that creatine is one of the most researched performance supplements, with proven safety and efficacy when combined with exercise.

Takeaways

• 😀 Creatine does not impair kidney function or cause kidney damage according to research.
• 💪 Creatine can increase strength, endurance and power output.
• 😥 There is no evidence that creatine causes hair loss or baldness.
• 🚰 Creatine helps hydrate muscles which may prevent cramps and injury.
• 🧪 Creatine is one of the most researched sports supplements.
• 🧠 Creatine may have cognitive and bone health benefits.
• 💧 Creatine can cause water retention initially but levels normalize over time.
• ❌ Creatine is not an anabolic steroid.
• 🏋️‍♀️ Creatine benefits both men and women.
• 📉 Adding creatine to a training program may help reduce body fat percentage.

Q & A

What evidence is there that creatine does not harm kidney function?

Multiple studies show creatine does not impair kidney function even with long-term use and different dosages. Creatinine levels return to normal when creatine use is stopped, indicating no permanent kidney damage.

Where did the myth originate that creatine causes hair loss?

From a study on rugby players taking high-dose creatine for 7 days. It caused an increase in DHT levels, which has been linked to hair loss, but no actual hair loss occurred in the study.

How might creatine supplementation help with muscle cramps and dehydration?

By pulling water into muscle cells, creatine hydrates muscles. This could prevent dehydration and reduce likelihood of cramps during hot weather training.

Why does creatine sometimes cause water retention and how can it be prevented?

The "loading phase" with high doses causes temporary water retention. Taking 3-5 grams daily instead prevents retention while still being an effective dose.

What evidence suggests creatine may improve bone health, especially for postmenopausal women?

Some studies show creatine plus resistance training increases bone mineral density and strength in postmenopausal women. It may help bones remodel faster and become more fracture-resistant.

Is there evidence creatine causes fat gain?

No, studies show creatine alongside training may lower body fat percentages by increasing muscle mass and metabolism.

Can creatine benefit both men and women?

Yes, research now shows benefits for muscle, bone, and brain health in both sexes and across age ranges.

What causes some people to be "non-responders" to creatine supplementation?

People who already have high natural creatine levels from diet have limited room for further storage in muscles. Vegetarians tend to respond better.

What are effective daily creatine dosage strategies?

3-5 grams daily for general health and fitness. Up to 10 grams daily focusing on bone and brain benefits. 20 gram "loading phase" for rapid boost before athletic events.

What are the main studied benefits of creatine supplementation?

Increased muscle mass and performance, improved bone strength and fracture resistance, enhanced brain function, potential fat loss when combined with training.