Creatine: Separating Facts from Fiction

Myth #1: Creatine Isn’t for Endurance Athletes

The majority of early creatine research focused on how it impacted strength training and any sport requiring short bursts of intense effort. This makes sense, as physiologically, creatine provides rapid energy via the phosphagen (ATP-PC) system that powers such exertion. No wonder the IOC stated that the main benefit of creatine—one of just four ergogenic aids it recommended – is to “directly enhance performance in strength and power events.”

However, creatine can also give endurance athletes an edge. For example, a Polish study discovered that rowers increased their lactate threshold and fatigued more slowly during three-minute efforts after creatine supplementation. College-aged cyclists increased their peak power output during five repeated bursts, leading the authors to suggest that taking creatine could increase the effects of endurance competitors’ interval training.

A 2023 paper suggested that the best use case for the ability of creatine to fuel repeated high-intensity outputs is to help runners, cyclists, triathletes, and other long-distance athletes make mid-race surges, catch breakaways, and sprint hard toward the finish line. They also stated that creatine can delay fatigue onset, promote faster recovery, and preserve the capabilities of fast-twitch muscles even as slow-twitch ones are tiring. As with strength/power athletes, a daily dose of five grams per day should be sufficient for most endurance athletes.

Myth #2: Creatine Only Has Physical Benefits

Given its role in energy metabolism, it’s understandable that a lot of creatine research centers on the physical advantages it provides. Yet there’s a growing body of evidence to show that it also benefits mental performance and emotional health outcomes. One review asserted that creatine supplementation increased phosphocreatine levels in the brain by five to 15%.

A 2022 paper suggested that creatine supplementation shows “promise for attenuating symptoms of concussion, mild traumatic brain injury and depression.” The authors also wrote that creatine buffers the adverse effects of sleep problems, oxygen deprivation, and other mentally and physiologically demanding states. Further studies infer that creatine can help people deal with anxiety, PTSD, and the aftermath of strokes and spinal cord injuries.

Myth #3: Creatine Causes Kidney Damage, Cramping, and Dehydration

According to the Mayo Clinic, a single case study that was widely distributed suggested that creatine could overload the kidneys because they’re forced to excrete an excess amount. However, a review on creatine misconceptions stated that over 20 years of research “demonstrates no adverse effects from recommended dosages of creatine supplements on kidney health.” If you have a kidney condition and are unsure about supplementation, consult with your doctor before using creatine.

This paper debunked the notion that creatine causes fat gain and baldness/hair loss. It also cited a study showing how creatine actually decreased the incidence of cramping and dehydration symptoms among college football players who were training in hot and humid conditions. The International Society of Sports Nutrition (ISSN) suggested that this could be because creatine improved the thermoregulatory and cardiovascular response to prolonged exertion in the heat, while also enhancing intracellular hydration. This paper concluded that over 1,000 studies have shown that “creatine supplementation poses no adverse health risks and may provide a number of health and performance benefits.”

Myth #4: Creatine Is Only for Young Adults

As much of the research on creatine for athletes—particularly those focusing on weightlifting and power and strength sports—has been focused on the adaptations in young, physically fit adults, it has become a popular misconception that this is the only demographic who can benefit from it. In fact, Momentous ambassadors Dr. Andy Galpin and Dr. Andrew Huberman shared that there’s plenty of evidence for creatine helping people live optimally throughout their lifespan.

A study published in Amino Acids stated that creatine might relieve the symptoms of cognitive decline in older people, and other researchers are investigating its potentially therapeutic impact on Alzheimer’s, Parkinson’s, and dementia. The study authors went on to note that creatine increased lean body mass, enhanced fatigue resistance, and elevated strength among the elderly, counteracting sarcopenia (age-related decline in muscle size and function). This might improve quality of life by reducing fall risk and extending the ability to continue daily activities independently. A Journal of Clinical Medicine review suggested creatine may also lead to “reduced inflammation and muscle damage with aging.”

Another benefit of creatine supplementation for older people is that it increases bone mineral density, which could reduce the risk of fractures, osteoporosis, and other age-related skeletal issues. A team of Canadian exercise scientists found that a combination of resistance training and creatine supplementation for a year also increased bone health and durability among postmenopausal women. At the other end of the age spectrum, a paper published in Nutrients stated that creatine can support bone and muscle development among adolescents. The authors also dismantled the misconception that creatine use isn’t safe for this population.

Myth #5: Creatine Only Increases Mass Through Water Weight

Some people are wary of taking creatine because of the notion that any increase in body weight that comes from doing so is because it causes you to retain extra water. As it’s transported by sodium, creatine increases cell volume but this leads to hydration and performance benefits, not noticeable weight gain according to the study on creatine myths mentioned earlier. This cited research that showed “it does not alter total body water (intra or extracellular) relative to muscle mass over longer periods of time.”

A reason that it could feel as if creatine is causing you to add so-called “water weight” is that when taking it during consistent resistance training, increases in strength and power are accompanied with hypertrophy (muscle growth). This can contribute to greater lean body mass and so, as muscle weighs more than fat, you might gain a little total body weight. But the notion that this is just water weight is false.

To enhance your health, performance, and recovery with a supplement that’s NSF Certified for Sport® tested for purity, quality, and efficacy, try Momentous Creatine today.