# Creatine: Myths and Facts, What Science Really Knows

> Creatine is one of the most studied dietary supplements. We put common claims into perspective and show what the research actually says.

Creatine is one of the most studied dietary supplements, yet despite the extensive scientific evidence, myths persist stubbornly. These misconceptions can create uncertainty and obscure the real benefits of this supplement. It is time to separate fact from fiction and shed light on what the research really says about creatine.

## The Biochemical Role of Creatine

Creatine is a nitrogen containing compound produced by the body itself, synthesized from the amino acids arginine, glycine and methionine. The body produces around 1-2 grams per day, mainly in the liver and kidneys. Roughly 95% of the body's creatine is stored in skeletal muscle, of which about 60-70% exists as **phosphocreatine**. Phosphocreatine plays a decisive role in energy metabolism: during maximal muscle contraction, when adenosine triphosphate (ATP) is used up quickly, phosphocreatine donates its phosphate group to adenosine diphosphate (ADP). This is the fastest method of **ATP regeneration** and enables higher peak output over short periods of 8-12 seconds.

## Creatine and Kidney Function

The myth that creatine harms the kidneys often arises from confusion with creatinine, a breakdown product of creatine that is excreted via the kidneys. Creatine supplementation can raise blood creatinine levels, which standard lab tests could falsely interpret as impaired kidney function even when none exists. The International Society of Sports Nutrition (ISSN) confirms that **creatine monohydrate** is considered safe for healthy adults at typical doses (3-5 g daily). Long term studies of up to five years found no negative effects on kidney markers. For people with pre-existing kidney disease, however, medical advice is essential.

## The Loading Phase: Necessity and Alternatives

A loading phase, in which 20 grams of creatine are taken daily in four doses over 5-7 days, fills the muscle stores faster but is not strictly necessary. Studies show that a daily intake of 3-5 grams of creatine without a loading phase leads to identical storage levels after 3-4 weeks. Anyone who wants faster saturation of the stores, for example before a competition, can use the loading phase. People with gastrointestinal sensitivity can skip it without fearing any long term disadvantage in effectiveness. **Consistent intake** is what matters for long term success.

## Creatine for More Than Just Bodybuilding

The claim authorized by the EFSA states that creatine increases physical performance in successive bursts of short term, high intensity exercise (at a daily intake of 3 g). This effect is not limited to bodybuilding. **Vegetarians and vegans** can benefit particularly, since their baseline creatine stores are often lower due to the absence of animal food sources. People over 50 can also benefit from creatine, as it can help protect against sarcopenia (muscle loss) and support cognitive function. Endurance athletes who do supplementary strength training, as well as people in calorie deficit phases who want to preserve muscle mass, are further target groups.

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## Frequently Asked Questions

**Do I have to take creatine permanently?**
For optimal and lasting effects, a continuous intake of 3-5 grams daily is recommended. Cycling is not necessary, since the positive effects are maintained with regular intake.

**Does creatine cause water retention under the skin?**
No, creatine binds water primarily intracellularly, meaning inside the muscle cells. This does not lead to a bloated appearance; instead it hydrates the muscle cells, which can have a positive effect on protein synthesis.

**Is creatine only suitable for men?**
No, creatine is suitable for all genders who want to improve their physical performance during intense training. Women can also benefit from the performance enhancing effects and the potential advantages for bone health.

## Sources

Rawson ES & Volek JS (2003), Journal of Strength and Conditioning Research - Effects of creatine supplementation.
Lanhers C et al. (2017), Eur J Sport Sci - Creatine supplementation and lower limb strength.
Antonio J & Ciccone V (2013), JISSN - ISSN Position Stand on Creatine Supplementation.

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