Creatine is one of the most researched supplements, yet many myths circulate about its use. We will try to explain these myths and support them with studies.
Myth No. 1: “Creatine strains and damages the kidneys”
This myth is spread based on elevated laboratory values of creatine. These usually appear during kidney inflammation or other damage. During creatine supplementation, these values may also be elevated; however, this is merely a normal result of creatine metabolism and does not indicate any functional kidney damage.
Myth No. 2: “Creatine is only for elite athletes and bodybuilders”
Not only athletes but also the general population can benefit from creatine use. A study that examined the effect of creatine use on women's health states that it can increase strength and bone health in women and points to potential positive effects on cognitive functions and mood. Other studies have also been interested in the positive impact on brain functions and memory, and it appears that creatine supplementation can improve cognitive performance, especially under conditions of fatigue or stress.
Myth No. 3: “Creatine is a steroid”
Let's explain what a steroid is in this context – an anabolic steroid. It is a synthetic derivative of the male hormone testosterone, which promotes protein synthesis in the body and is often abused in bodybuilding. In contrast, creatine is a natural organic compound that serves as an energy source for nerve and muscle cells and is naturally found in the body. The body produces creatine itself, and we also receive it in our diet (it is found, for example, in beef or fish).
Myth No. 4: “Creatine causes dehydration and cramps”
Studies have not shown a greater risk of cramps or dehydration in people who supplemented with creatine compared to those who did not. Some, on the contrary, show better muscle hydration and a lower risk of overheating.
Myth No. 5: “Creatine should not be used long-term”
There is indeed an extensive database of studies where scientists conclude that creatine is safe for both short-term and long-term use. Due to its great popularity, creatine is extensively researched, and none of the studies indicate potential harm with long-term use.
Sources:
Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
Greenhaff PLCreatine supplementation: recent developments.British Journal of Sports Medicine 1996;30:276-277.
Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011 May;40(5):1369-83. doi: 10.1007/s00726-011-0874-6. Epub 2011 Mar 22. PMID: 21424716; PMCID: PMC3080578.
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
Gordji-Nejad, A., Matusch, A., Kleedörfer, S. et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Sci Rep 14, 4937 (2024). https://doi.org/10.1038/s41598-024-54249-
Naeini EK, Eskandari M, Mortazavi M, Gholaminejad A, Karevan N. Effect of creatine supplementation on kidney function: a systematic review and meta-analysis. BMC Nephrol. 2025 Nov 6;26(1):622. doi: 10.1186/s12882-025-04558-6. PMID: 41199218; PMCID: PMC12590749.
