In Part 1 of our creatine series, we broke down what creatine is, why people take it, and how it can benefit your training. But if you’ve ever talked about supplements with friends—or done a quick Google search—you’ve probably run into all kinds of conflicting opinions.
“Creatine makes you bald.”
“It damages your kidneys.”
“You need to cycle off or it stops working.”
“Women shouldn’t take it.”
Today we’re setting the record straight. Here are the most common creatine myths—busted.
Myth #1: Creatine Damages Your Kidneys
This is one of the oldest misconceptions around. Here’s the truth:
- In healthy people, hundreds of studies over decades show no evidence of kidney damage from creatine.
- What happens is creatine can slightly raise a blood marker called creatinine (a breakdown product). Doctors often use this as a signal of kidney issues—but in creatine users, it’s just a false alarm.
⚠️ If you already have kidney disease or other medical conditions, check with your doctor first. But for healthy exercisers, creatine is safe.
Myth #2: Creatine Causes Hair Loss
This one comes from a single study back in 2009 on rugby players, which found a rise in DHT (a hormone linked to male pattern baldness).
- The study was small and hasn’t been replicated.
- No research has shown that creatine supplementation causes actual hair loss.
So, if you’re worried about your hairline—your genetics are a much bigger factor than creatine.
Myth #3: Creatine Makes You “Bloated”
Yes, creatine makes you hold a bit more water—but here’s the important part:
- The water is stored inside your muscles, not under your skin.
- That means fuller muscles, better performance, and sometimes even a harder look—not puffiness.
Most people gain 1–2 kg (2–4 lbs) in the first weeks of use, and that’s usually a good thing for training.
Myth #4: You Need to Cycle On and Off Creatine
Some supplements stop working after a while or require cycling. Creatine isn’t one of them.
- Your muscles will stay saturated as long as you take it consistently.
- You don’t build a “tolerance” or lose the benefits if you keep using it.
That said—if you stop taking it, your levels will slowly return to baseline after a few weeks.
Myth #5: Creatine Only Works for Men
This one couldn’t be more wrong.
- Women see the same strength, performance, and lean mass benefits as men.
- Creatine can be especially useful for women concerned about maintaining muscle, bone health, or energy as they age.
It’s not a “guy’s supplement”—it’s a performance and health supplement.
Myth #6: Creatine and Caffeine Don’t Mix
Some early research suggested caffeine might blunt creatine’s effects. But the majority of studies since then show that:
- Both can be taken together without issues.
- If you experience stomach upset when combining them, just separate the doses (for example, coffee in the morning, creatine with lunch or dinner).
Myth #7: Creatine is a Steroid
Nope. Creatine is not a steroid. It’s a natural compound found in food and your body.
- Steroids are synthetic hormones that directly alter your hormonal system.
- Creatine simply boosts your muscle’s natural energy stores.
It’s legal, safe, and one of the most researched supplements in sports nutrition.
Takeaway
When it comes to creatine, myths spread faster than facts. But the science is clear:
- Creatine is safe for healthy individuals.
- It doesn’t cause hair loss, kidney damage, or bloating.
- Both men and women can benefit.
- You don’t need to cycle it, and yes—you can still enjoy your morning coffee.
At White Lion Strong Gym, we want you to make informed choices about your fitness and nutrition. Creatine is one of the few supplements that lives up to the hype—and now you can feel confident knowing the truth behind the myths.
Next in the Series
Stay tuned for Part 3: Creatine for Different Goals—where we’ll cover how creatine can help whether you’re chasing fat loss, muscle gain, athletic performance, or just staying strong and healthy as you age.