5 Creatine Myths We Need To Stop Believing, From A Leading Expert

Creatine has recently been all over our team’s social feeds—a wellness trend we’re fully on board with. Unlike many fad diets and supplements you see online, creatine boasts a solid research-backed reputation.

First, a question we get all the time: Does creatine cause hair loss? The answer is no, but let’s break down why.

The concern about creatine and hair loss largely stems from a single study. In this trial, male rugby players were given an extremely high dose of creatine—25 grams daily for seven days, followed by a maintenance dose of five grams per day. The study found that creatine supplementation increased DHT1 (a hormone linked to hair loss), but it’s important to note that the study did not actually evaluate hair loss.

While DHT has been associated with some cases of hair loss, the findings of this particular study haven’t been replicated. Unfortunately, this one-off, poorly measured study has fueled the misconception that creatine causes hair loss.

Next up is a concerning myth: creatine causes cancer. Rest assured, this is not true. 

Some early studies suggested a link because a few participants with higher cancer risk were also using creatine, but recent research from 2023 confirms that creatine itself does not cause cancer2. Instead, diet was the real factor affecting cancer risk. 

Another myth is that creatine causes adverse effects on blood pressure. This isn’t entirely accurate: for people with normal blood pressure taking standard doses, creatine generally isn’t a concern and may even improve blood vessel function in healthy adults. 

Then, we have the kidney health confusion, which started over 25 years ago (yes, creatine has been researched for that long). 

It all started with a 1998 case report 6that blamed creatine for a young man's kidney issues, leading to widespread misinformation. Despite numerous studies debunking this claim and showing no harm to kidney health, the original report's influence persisted. 

A 2021 review article clarified7, "After nearly 30 years of post-marketing surveillance, thousands of exposures, and multiple clinical trials, no such evidence [of kidney problems with creatine] exists." 

However, anyone with kidney health concerns should consult their doctor before taking any supplements, including creatine, especially if on medication or a specific treatment plan. For the general population, research has laid the kidney health debate to rest.

One major concern women have about creatine is the potential for weight gain or bloating. While temporary weight gain from water retention can occur—especially during a high-dose loading phase—creatine itself does not cause fat gain.

“There’s a bit of error in the dosing, [which is] why that happens,” Candow explains, referring to the 20-grams-a-day loading phase we mentioned earlier.

Given creatine’s extensive research and popularity, it's no surprise that myths have emerged. Many concerns about bloating, hair loss, and blood pressure stem from poorly conducted studies, dosing errors, and small sample sizes.