Creatine: A Game-Changing Supplement That Can Help You Build Strength at Any Age

If you’ve ever stepped foot in the gym or browsed the supplements aisle, you’ve probably heard the buzz about creatine. This natural ingredient has exploded into a $300 million industry, with fans claiming it can help you build muscle, increase strength and increase endurance. But with fame comes a host of myths and misconceptions — some of which can get in the way of your fitness goals.

In the latest video, Dr. Paul Zalzo and Dr. Brad Winning aims to separate creative fact from fiction. Based on the latest research and their own experiences, they tackled 12 common creatine myths — and revealed surprising truths about who can benefit from this supplement (spoiler alert: not just bodybuilders). Let’s get into the science to help you decide if creatine deserves a place in your routine.

Myth #1: Creatine Causes Long-Term Water Retention

You may have heard that creatine causes swelling by drawing water into your muscles. While it’s true that creatine can cause a temporary increase in water retention and weight when you first start taking it, studies show that total body water doesn’t change over time.

Dr. Zalzo explains: “At first it causes water retention. But in the long run, all the water in the body is not converted to creatine. So if you always have it, you shouldn’t feel watery or bloated .

Myth #2: Creatine is an Anabolic Steroid

Despite what some media reports may suggest, creatine is nowhere near an anabolic steroid. Dr. “It’s a completely different mix,” says Winning. “Anabolic steroids are like synthetic forms of testosterone.” On the other hand, creatine is produced naturally in the body and is found in foods such as meat and fish.

These two things work in completely different ways. While anabolic steroids directly stimulate muscle growth and come with many health risks, creatine only helps your muscles produce more energy during intense exercise. It’s safe, legal, and widely tested.

Myth #3: Creatine Damages Your Kidneys

The idea that creatine is hard on the kidneys goes back to one study from 1998, which involved a young man who took a large dose and had pre-existing medical issues. Since then, many studies have shown that creatine does not damage kidney function in healthy people.

Dr. “It’s broken down into creatinine, which is a substance that appears in your urine especially when you have kidney problems,” explains Zalzo. But also if you exercise a lot or eat a lot of meat. The important thing is to stick to the recommended dosages and talk to your doctor if you have kidney problems.

Myth #4: Creatine makes you go bald

Rest assured, using creatine will not accelerate hair loss or cause baldness. Male pattern baldness is caused by DHT, a byproduct of testosterone, but creatine does not affect your testosterone levels. “Many studies have shown that creatine has no effect [on baldness],” said Dr. Winning.

Myth #5: Creatine Causes Fatigue

How can something keep you hydrated and dehydrated at the same time? It can’t. Although some people speculate that creatine may draw fluid from the bloodstream and enter the muscle cells, leaving you dry, studies do not support this theory. As long as you drink enough water in general, creatine will not dehydrate you.

Myth #6: Creatine is Harmful to Teens

Creatine has been studied extensively in adults, but is it safe for young athletes? Research says it is. Trials have looked at the use of creatine in children with conditions such as traumatic brain injury, spina bifida, muscular dystrophy, and lupus, and have repeatedly shown it to be safe.

Although there are not many studies on the effectiveness of creatine and youth sports, there is no evidence that it is harmful. As always, teens should talk to their doctor before starting any type of supplement.

Myth 7: Creatine makes you fat

If you’re worried that creatine will expand your waistline, you can breathe easy. “Your fat will be increased by donuts, Twinkies, junk food you eat, but not creatine,” teases Dr. Winning. Studies confirm that creatine is not fat burning and can help with fat loss when combined with exercise.

Myth #8: You have to “load” Creatine for it to work

Some athletes do a “loading phase” with high doses of creatine to replenish their muscles quickly. But this step is not important. Dr. “If you’re trying to get big and strong fast,” says Zalzo, “a prescription dose can be good. But in the long run it’s not mandatory. You can take a regular dose for a long time and you will get the same benefit.

Myth #9: Creatine only works for men

Ladies, listen up: Creatine isn’t just a “guy thing.” Many studies have included women and found that it improves exercise performance across the board. One exception is pregnancy, as creatine has not been specifically tested in pregnant women. If you are expecting, talk to your OB/GYN before taking any supplements.

Myth #10: Creatine doesn’t work if you’re over 40

On the contrary, creatine can be even more beneficial as you get older! After the age of 40, we gradually begin to lose muscle mass in a process called sarcopenia. But research shows that resistance training along with creatine can help fight this natural decline, keeping you strong and vital in your golden years.

Bottom Line: Is Creatine Right for You?

When used properly, creatine is one of the most evidence-backed supplements. It’s not just for young gym rats or elite athletes – it can help anyone build strength, power through intense exercise, and maintain muscle as they age.

Dr. Zalzo concludes: “If you’re looking for performance results and you don’t want to do something illegal, as long as you’re exercising regularly, I think it’s worth it.”

Of course, creatine is not a magic pill. It works best when combined with a solid training regimen, a balanced diet, and (of course) the green light from your doctor. But if you’re ready to improve your body, creatine can be the boost you’ve been needing.

Frequently Asked Questions

What is the best form of creatine?

Creatine monohydrate is the most studied form and is easy to find. It is also cheaper than other brands. Although it does not dissolve well in water, it is tried and true in terms of effectiveness.

How much creatine should I take?

The usual dose is 3-5 grams per day. You can order high doses for the first 5-7 days to fill your muscles quickly, but this is not necessary for long-term results. Always follow package directions and ask your doctor about the right amount for you.

Can I get enough creatine from food?

Creatine is naturally found in meat, poultry and fish, but you would have to eat a lot to meet the levels used in studies (1-2 pounds per day!). The supplement is more effective than most people who want to increase their intake.