14 Nov Creatine Myths, One by One
Creatine is one of the most well-known supplements in the fitness world, but there are still plenty of myths surrounding it. Does it cause weight gain? Can it damage your kidneys? Can it cause cancer? Let’s set the record straight.
Does it cause weight gain or water retention?
When you first start taking it, you may notice a small increase in body weight because it increases the amount of water stored inside your muscles. This isn’t fat, nor does it mean you’re “bloated”: it’s intracellular hydration. That said, creatine is not a weight-loss supplement either.
Is it safe for the kidneys?
In healthy people, available evidence does not show significant deterioration in kidney function when creatine is taken at standard doses. It can increase creatinine levels in blood tests, but this may be due to the metabolism of creatine itself and does not necessarily indicate kidney damage. If you have kidney disease, are pregnant or breastfeeding, or take medications that affect the kidneys, consult a healthcare professional before taking it.
Does it cause cancer or metastasis?
This is where it’s important to be careful about what circulates on social media. Recent research found mechanisms associated with increased platelet activity and tumor spread in experimental models, including mice. The study also observed changes in platelets from human volunteers, but this does not demonstrate that creatine causes cancer or establish that it causes metastasis in people. More research is needed.
And here’s another myth: creatine isn’t exclusively for people who want to build huge muscles. It is also being studied for its potential role in preserving muscle strength and mass as we age.
The form with the strongest evidence is creatine monohydrate. A common dose is 3 to 5 grams per day, but it’s best to choose reputable products and consult a healthcare professional if you have any health conditions. The important thing is to understand that no supplement can replace a balanced diet, exercise, and professional guidance.
