Buzz
Creatine is one of the most well-known supplements among those who lift weights, and for good reason: strong evidence supports its safety and muscle-building effectiveness. However, misconceptions still linger, so let’s examine some of them.
Misconception: It’s a steroid or some dangerous substance
The fact: It’s not. Creatine is a naturally occurring compound in our bodies, and we also get it through our diet. A pound of meat contains approximately one gram of creatine; a typical daily supplement dose ranges from 3 to 5 grams. The creatine from supplements simply boosts what we already consume naturally. (That being said, if your body is efficient at producing creatine or if you consume large amounts of meat, the supplement may not offer much additional benefit. This might explain why some people experience more noticeable effects from the supplement than others.)
Creatine and steroids differ not only in their chemical and biological makeup, but also in their effects. While creatine is backed by solid evidence, its impact is relatively modest. It can give you a slight edge, such as a few more reps on a max-effort set or a marginally faster sprint. Over time, these small benefits accumulate, but it won't lead to massive gains in size or strength.
Myth: Creatine should be cycled on and off.
The truth: No, it doesn’t need to be cycled. When creatine first became popular, there were still questions about the long-term effects on the body. Would our bodies stop producing natural creatine? Could it cause kidney damage?
In response to these concerns, people used to take creatine for a period, then stop for a while. However, research has shown that there's no need to cycle creatine; it remains effective and the body continues to produce its own creatine even when you supplement long-term.
People don’t experience kidney damage from creatine use, though a kidney function test may show higher creatinine levels. (Creatinine is a byproduct of creatine breakdown, which is normal, but in individuals not using creatine supplements, elevated levels can signal kidney issues.) There’s still debate about whether creatine is safe for those with pre-existing kidney conditions, so it’s best to consult your doctor if that’s a concern.
Myth: Creatine isn’t effective for women.
The truth: While more creatine research has involved male participants than female, creatine is both beneficial and has minimal downsides for women.
There may be minor differences in how men and women process creatine. For example, this review paper suggests that women might naturally have more creatine stored in their muscles, due to having smaller muscles on average. Hormonal fluctuations could also influence how creatine works at certain times, such as during pregnancy or various stages of the menstrual cycle. However, the main takeaway remains: If you're engaging in weightlifting or a sport where creatine could be beneficial, it will likely help, regardless of your gender.
Myth: Creatine must be taken at a specific time or in a particular way.
The truth: Creatine accumulates in your body gradually, so the key is to take it daily to maintain optimal levels. This means it should be consumed even on rest days, and it doesn’t matter if you take it before, after, or at any other time of day.
Creatine monohydrate is typically the most affordable and easiest to find. None of the alternative forms, like creatine citrate, have demonstrated any superior benefits.
When you begin using creatine, you can opt for a “loading dose” for the first week to accelerate the process of filling up your creatine stores. Alternatively, you can start with a daily dose and experience the full effects after a few weeks.
