Creatine is one of the most researched supplements in the world at the moment, going hand-in-hand with workouts to energise your muscles and bring some enviable results. But despite its popularity, there are still plenty of myths in circulation about the side effects of creatine: namely, when it comes to your kidneys, bloating, and hair loss. We’re here to separate fact from fiction, delving into the science to see once and for all if these myths actually have any truth to them (spoiler: they don’t).
Where did these myths come from?
Where did these myths come from?Since there’s no smoke without fire, these common myths have to stem from somewhere. But how exactly have they become so pervasive when it comes to the general public’s knowledge of creatine? Here’s how these three common myths began – and why they’re not exactly what you think.
Creatine kidney myth
One of the most common misconceptions about creatine use is that it can lead to kidney damage. So where did this start? Well, when testing for kidney conditions, a common factor to look at is your creatinine level. If tests found an elevated amount of this in your blood, it could indicate potential kidney disease.
The problem is, creatinine is also created as a by-product of creatine as it breaks down. As a result, if you were to be tested for kidney damage and take creatine, this indicator would likely come up – even if your kidneys are perfectly healthy. That said, if you already have problems with your kidneys, it’s best to consult your GP before taking creatine.
Creatine bloating
Another of the most common myths regarding creatine is that it causes bloating. This isn’t exactly the case. When you begin taking creatine, many people choose to partake in a ‘loading phase’, where they take a larger amount of it for the first week to saturate the muscles fully. This 20g a day causes temporary water retention inside the muscle cells (a sign the creatine is doing its job), but this is often mislabelled as bloating.
This phenomenon was perpetuated by many online gym culture and bodybuilding forums, making more and more people worry that creatine will cause uncomfortable bloating, when this is in fact a very temporary state that not everyone experiences.
Creatine hair loss
Ever worried that taking creatine will cause your hair to fall out? You’re not the only one. However, this is a complete myth originating from one small 2009 study, which concluded that creatine increased DHT (a hormone linked to hair loss) levels in rugby players.
Since then, plenty of larger, more robust studies have been done on the matter since, with absolutely no link found between creatine and DHT. The truth is, a large number of those who take creatine are young men, and hair loss is quite common among them: but correlation does not equal causation.
What’s the latest long-term safety data?
So we know where these myths came from – but what’s the actual truth of the matter? Let’s dive into the most up-to-date research on these common creatine myths.
Creatine does not damage the kidneys of healthy individuals
The 20+ years of intensive research on creatine has shown absolutely no kidney damage in healthy people, with trials on up to 5 years of supplementation with no adverse effects. However, there still needs to be more research done on the effects of creatine in people with pre-existing kidney disease. Generally, though, it’s extremely safe to use – even the International Society of Sports Nutrition (ISSN) has confirmed it.
Creatine bloating is entirely avoidable
The only time creatine ‘bloating’ is a problem is during the loading phase, however this is intramuscular water retention, not under the skin, so it’s actually improving your muscle fullness. If this is still something you want to avoid, though, you can. The recommended 3-5g daily dose causes absolutely no noticeable water retention. Usually, gastrointestinal distress from creatine only happens when you take too much, take poor quality creatine, or don’t let it dissolve fully when mixing it up. Avoid these three things, and you should be absolutely fine.
Creatine hair loss does not exist
This is the biggest myth yet, but it’s nothing to worry about: there is absolutely no direct evidence that causally links creatine to increased hair loss. The initial study was simply an anomaly that no one has been able to replicate since (and they’ve tried). Even if DHT changes occur as a result of creatine, the amount would be too small to cause hair loss.
Who should avoid creatine?
While creatine is an extremely safe supplement to take, with a huge amount of credible research behind it, there are still some cases in which people should be wary of taking it. If you’re any of the below, it’s best to talk to your GP before taking creatine:
- Anyone with or at high risk of pre-existing kidney disease
- Anyone on nephrotoxic medications (such as chemotherapy, cyclosporine, or NSAIDs)
- Anyone who has experienced frequent GI distress from creating
- Children and teenagers (it’s generally safe in studies, but we’d recommend supervision)
- Anyone pregnant or breastfeeding (the research is still lacking)
Creatine myth-busting FAQs
Does creatine damage your kidneys?
In healthy individuals, no. There has been decades of research to confirm its safety. However, if you have a pre-existing kidney condition, consult your GP first.
Does creatine cause bloating?
No, but the loading phase can cause mild, temporary water retention that many mistake for bloating. The normal daily dose of 3-5g doesn’t cause this.
Does creatine cause hair loss?
No, there’s no direct evidence for this. Hair loss is genetic, and creatine hasn’t been shown to cause balding at all.
What’s the safest way to take creatine?
To avoid any GI issues, just 3-5g a day of creatine monohydrate with or without food will suffice. There’s no need for loading if it doesn’t agree with you.
Can I take creatine if I have kidney problems?
With pre-existing kidney disease or any other related issues, creatine isn’t recommended without medical supervision.
Fact or fiction?
The myths about creatine are bound to stick around, but the research has consistently shown that it is safe for most people to take daily. And it’s not just safe – it also offers a whole host of incredible health and wellness benefits, which is why it’s one of the most popular supplements on the market right now.
If you want to try it out, you don’t have to worry about kidney issues, bloating or hair loss: consider these myths debunked. For the best results, try a high-quality, trustworthy creatine powder, and enjoy the benefits.
References
Kreider, Richard B et al. “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition vol. 14 18. 13 Jun. 2017.
Antonio, Jose et al. “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.” Journal of the International Society of Sports Nutrition vol. 18,1 13. 8 Feb. 2021.
van der Merwe, Johann et al. “Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players.” Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine vol. 19,5 (2009): 399-404.
Lak, Mohammadyasin et al. “Does creatine cause hair loss? A 12-week randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 22,sup1 (2025).
Is Creatine Safe? And More Side Effect FAQs | Healthline
Does Creatine Cause Hair Loss? | Very Well Health
Does creatine cause hair loss? | Oxford Online Pharmacy
Does Creatine Cause Bloating? Everything You Need to Know | Healthline
