In this time of misinformation, we want to clear up some common myths about creatine. In our part one, we clarified NO- it does not cause kidney damage, it is not a steroid, and it does not cause hair loss. If it does cause water retention, it is only when starting and is temporary.
To clear up more misconceptions, here is part 2 of our series (original scientific data below).
Does creatine lead to dehydration and muscle cramping?
No. There was early speculation and anecdotal thoughts based on limited data from the early 2000s. The American College of Sports Medicine early on recommended those who were “exercising intensely or in hot environments” should avoid creatine supplements. They rationalized creatine could cause these as creatine is osmotically active and may alter body fluid distribution.
But studies do not support this. Studies done on collegiate football players in hot conditions were given creatine or sport drink placebo. Those on creatine had significantly less cramping, heat illness and dehydration, muscle tightness, and muscle strain. Another study showed in dialysis patients who frequently get muscle cramps, those on creatine reduced the frequency of symptomatic muscle cramping by 60%.
Is creatine harmful for children or adolescents?
We are seeing an increase in women and men in their teens focusing on increasing muscle mass, for health optimization or looksmaxxing. We do not support doing these interventions to an extreme. But if your teenage son starts wanting to take creatine, should you let them?
Studies in adolescents have shown NO adverse effects. There have been studies in pediatric populations who have chronic issues- systemic lupus, muscular dystrophy- where creatine showed improvements in fat free mass and hand grip strength. There was a study in traumatic brain injury related outcomes in children showing significant improvements in neurological benefits.
The majority of dietary supplement surveys show a high percentage of youth and adolescent athletes are taking creatine or have in the past. (One sample quoted 21% of boys and 3% of HS girls). Please know creatine at 3-5 grams is safe. Creatine is NOT taking steroids. Steroids are testosterone, regulated by the FDA, only prescribed by a MD, and have many side effects.
Make sure they are getting high quality creatine in the most bioavailable and stable form, which is the powder. It is why we import our creatine from Germany. High purity (no heavy metals and contaminants) and in the correct form. See our shop or go into our SF or PA clinics to buy directly.
Does creatine increase fat mass?
No. The increase in body mass seen with creatine is not due to increased fat. Some studies show no change in fat mass or fat percentage. Other studies, particularly those looking at longer term effects with continued use, show an increase over time for lean tissue and strength, with a decrease in fat mass.
Focusing on creatine in conjunction with resistance training in adults over the age of 50, studies showed those with creatine had a greater reduction in body fat percentage.
Do you need to do a “loading phase” with creatine?
No. You can just start creatine at the maintenance dose of 3-5 grams/day. Loading was defined as doing 20-25 grams/day for a week and then going down to maintenance of 3-5 g/day. Since then it has been show in studies that doing a loading dose for a week vs. doing maintenance dosing have equal muscle saturation levels at 1 month.
If someone is planning on only doing creatine for a short time, and there are some athletes who still chose this, it is best to divide the loading dose up so the dosage is less than 10 grams/dose, as dosages over this may lead to GI distress like diarrhea.
Does creatine benefit older adults?
YES YES YES. Please read all our blogs on this subject. The fancy way of saying muscle loss is sarcopenia, and as you age, you get generalized progressive skeletal muscle loss. You see this a decrease in the size of your muscle, the strength, the function, and increased risk of falls, fractures, and disability. It has been shone to help with bone mineral content and bone mass.
Creatine increases functionality and muscle mass, but you MUST pair it with resistance and weight training. (Sorry. Just taking the powder won’t give you muscle.)
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