Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
Antonio, Candow, Forbes, Gualano, Jagim, Kreider, Rawson, Smith-Ryan, VanDusseldorp, Willoughby & Ziegenfuss (2021) · Journal of the International Society of Sports Nutrition
Topics: Safety & Kidney, Muscle & Body Composition, Dosing & Loading
- Study type: Expert review
- Population: General population
- Dose: 3-5 g/day
- Duration: N/A
- Published: 2021
What the study found
A myth-busting consensus paper by leading creatine scientists. It systematically debunks common misconceptions — that creatine causes hair loss, kidney damage, dehydration, cramping, or is only for men — and clarifies what the evidence actually supports.
Key findings
- No good evidence that creatine causes hair loss, kidney damage, or dehydration.
- Creatine does not cause cramping; if anything it may reduce it.
- Weight gain is mostly intramuscular water and lean mass, not fat.
The practical takeaway
Most 'creatine side effects' you've heard are myths — this paper is the reference for setting the record straight.