Creatine myths, answered one by one

"Creatine damages your kidneys"

In healthy people, studies at the usual amounts have not found harm to the kidneys. Creatine can raise the creatinine number in a blood test, which can look like a kidney problem when it is not, so tell your doctor you take it. If you already have a kidney condition, do not start creatine without your doctor's advice.

"It makes you bloated"

Creatine draws a little extra water into your muscles, so some people gain a small amount of weight in the first weeks. That is water inside the muscle, not fat, and research has not found that creatine causes bloating, dehydration or cramps.

"It will make me bulky"

Creatine on its own does not build large muscles. It supports the strength you build through exercise, and visible muscle growth takes training and food as well.

"It causes hair loss"

This idea comes from one small 2009 study of young male rugby players that measured a hormone linked to hair loss. It did not measure hair loss, and later research has not confirmed the finding.

"It is only for young men and athletes"

Most early research was on athletes, which is why it was sold that way. Research on women and on adults over 55 has grown since, including the European Food Safety Authority's 2016 conclusion on creatine and muscle strength in older adults who do resistance training.