Wow. There are so many myths about creatine that it has taken me three full blogs to address them.
SUMMARY SO FAR: Creatine does NOT cause kidney issues, long term water retention, hair loss, or an increase in fat mass. It is not a steroid. It is safe in adolescents. It does not need a loading dose. It is great in older people to fight the loss of muscle, called sarcopenia, over time. This leads to improved bone health and lower dementia rates among other benefits.
Can women take creatine? Is creatine only for men?
Creatine is beneficial to both men and women. There is a difference between creatine kinetics due to the hormone changes in women. We know creatine kinase levels are elevated during menstruation. The lowest values are during early pregnancy. We know women have lower creatine levels in the brain, so taking creatine may reduce depression.
Most studies show improvement in performance. Female athletes show increased muscle mass, strength compared to placebo when taking creatine. One study in elite female soccer placers (age 22) showed creatine improved sprint and agility performance compared to placebo. There are a few studies showing no significant effects, but given the positive data and the low risk, it is advocated in women athletes.
Creatine supplements for pregnant women in animal studies have shown a protective effect against fetal death and organ damage. In animals creatine helped prevent brain injury during low oxygen times. Reduced creatine levels in late pregnancy are associated with low fetal growth, leading to low birth weight and preterm birth. Taking creatine when pregnant, particularly if you are vegetarian, is thought to be beneficial for this reason.
Menopausal women show significant benefits when taking creatine coupled with muscle training. Significant improvement in sit to stand test (a barometer of longevity), fat free mass, and upper and lower body strength are shown.
Are other forms of creatine similar to the monohydrate powder?
No. Creatine monohydrate powder is the most extensively studied and commonly used form. It has been shown to have bioavailability, dosage determination, and impact on intramuscular creatine stores. Studies show 3-5 grams/day increases blood concentrations of creatine for 3-4 hours after ingestion. 99% of it is taken up in the tissue or excreted in the urine.
Creatine salts, creatine dipeptides, creatine beverages, and other forms have no peer reviewed published papers. Most studies show taking these other forms have less physiological impact. These other forms contain less creatine per gram. Many have issues with processing, contaminants, and purity.
They state in this scientific published article, “Creatine monohydrate manufactured in Germany…is 99.9% pure with no contaminants. Meanwhile other sources have different starting materials and synthesis, particularly from sources in China, have been found to contain 5% dicyandiamide, dihydrotriazine (a cancer causing compound), heavy metals like mercury and lead, poorly controlled synthesis process, and inadequate filtration methods to remove contaminants.”
We love creatine at Biohackr Health
We believe in high purity German micronized creatine powder. This is the purest, most stable form of creatine. You can get it at our online SHOP or at our San Francisco or Palo Alto clinics.
For best results, you should pair it with weight or resistance training.
Medical Citation
Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, Feb 2021