Let’s Debunk Some Myths About Creatine 

When you hear the word ‘creatine’, you might think of a scary supplement that only professional athletes and bodybuilders take to make them stronger. And it’s true thatfgym creatine is a favourite ingredient in the diets of many avid gym-goers and athletes, but it also offers a load of benefits that you might be interested in.

First of all, what exactly is creatine? Creatine is a compound found in your body’s muscles, consisting of three different amino acids (arginine, methionine and glycine). Creatine can also be found in red meat and seafood, as well as being available as a supplement, usually in the form of powder or tablets.

To help you better understand how creatine works, we’re considering the biggest myths surrounding the most researched sports supplement of all. 

MYTH: Creatine should only be used by professional athletes or muscle bros

Although the cohorts above are usually the target audience for this supplement, given its effective muscle strengthening effects, creatine can be used by anyone and offers a range of benefits across your body, even if you’ve never held a dumbbell in your life.

Creatine works by increasing the production of adenosine triphosphate (ATP), which is the main source of cellular energy in our bodies. It’s super simple – higher ATP production means stronger, healthier muscles, and that applies to everyone! That being said, it is important to mention that if you are taking creatine in the hopes of building a lot of muscle , you should be accompanying that with regular strength training to see significant results.

MYTH: Creatine makes you gain weight

Debunking this myth is a little complicated, because many people struggle to differentiate between weight gain and muscle gain. If you are gaining muscle, then yes, you are gaining weight. However, there is a difference between muscle weight and regular body fat. For starters, muscles are much denser than body fat and take up less space, so although you might become heavier, that weight comes in the form of healthy, functioning and defined muscle.

Some creatine users report looking bloated or soft while using creatine, and this is likely because they’re experiencing a bit of water retention in their muscles. Creatine attracts water into the muscles and stores it to keep them hydrated, so this retention is actually very good for your muscle growth. Water retention caused by creatine is stored inside the muscles and not underneath the skin, so if you’re taking good quality creatine supplements that don’t include excessive sodium levels, your muscles will stay strong and defined.

MYTH: Creatine is a steroid

Creatine is 100% not a steroid. Steroids are synthetic hormones that alter the hormones in your body, particularly your testosterone levels. Creatine, on the other hand, is a natural compound already found in your body.

Taking creatine supplements simply increases the level of creatine in your system, allowing you to strengthen your muscles without messing with your hormones.

MYTH: Creatine is bad for your kidneys

There is no solid scientific evidence to prove that creatine has any negative impact on your kidneys. The reason this myth is so widely believed is because taking creatine may slightly increase your levels of creatinine, which is a waste product that your muscles create.

Healthy kidneys should be able to filter this creatinine, taking it out of your blood and allowing you to excrete it through urination. Therefore, doctors often check creatinine levels to see how well our kidneys are functioning. As long as you’re taking the recommended amount of creatine, your kidneys should be well able to filter through the excess. However, higher creatinine levels might be an indication of another health problem.

MYTH: Creatine causes acne

Again, there is no evidence to suggest that creatine can cause or worsen acne. In fact, there is research to suggest that taking topical creatine might actually benefit your skin by minimising wrinkles and sagging skin, as well as providing protection against UV rays.

Perhaps the reason many people believe that creatine causes acne is because the supplement is often taken to accompany a gym or workout routine, where your face is constantly sweating, leading to a buildup of bacteria on the skin. Also, people who are taking other supplements alongside creatine may experience acne, as some of the most popular gym supplements contain ingredients that can cause breakouts and acne, for example whey. 

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MYTH: Creatine is not suitable for women

There is absolutely no scientific evidence to suggest that women can’t reap the benefits of creatine, or that the supplement is harmful to them. This myth probably came from the fact that creatine has been packaged as the perfect supplement for big, manly, gym-obsessed bodybuilders, and the idea of a woman using it weakened that marketing idea. In fact, there’s a lot of research to suggest that women can actually benefit more from taking creatine than men.

Women typically carry significantly less creatine in their bodies than men, so they’re more likely to see big results while taking it as a supplement. On top of that, hormones have a massive impact on how our bodies produce creatine and rebuild energy stores, so creatine can really come in handy during times of hormonal change such as periods, pregnancy and menopause. 

So, creatine is very safe to use, and can be a huge benefit to you whether you exercise regularly or not. If you are interested in starting creatine supplements, the one to look out for is creatine monohydrate. This is the type that has been heavily researched and deemed totally safe to use.

The general recommendation is to take 3-5 grams per day. It’s important not to overdo it, because too much of anything is bad, and in this case excessive intake of creatine can put stress on your body. If you have any medical conditions that you think might make it unsafe to take creatine, or you just want to learn more about what impact creatine can have on your body, it’s best to discuss that with a medical professional.