SUMMARY: Creatine is a safe supplement. It does not lead to water retention, kidney damage, or hair loss. It is not a steroid and is very different in how it works and regulated than steroids.
Does creatine lead to water retention?
MAYBE TRUE but TEMPORARY. There was early research showing creatine supplements caused water retention. Studies have shown that three days of creatine supplements can increase total body water, intracellular water, and extracellular body water BUT this is TEMPORARY.
A number of exercise training studies that go for 5-10 weeks have shown NO increase in total body water.
SUMMARY: “While there is some evidence to suggest that creatine supplementation increases water retention…over the short term, there are several other studies suggesting it does not alter total body water relative to muscle mass over longer periods of time.
Is creatine an anabolic steroid?
NO. Steroids are a synthetic version of testosterone, used to enhance muscle mass and strength. This is through working with androgen receptors. Creatine is a combination of amino acids made by the body and found in food which is used to make ATP, to produce energy in the cell.
While they can both improve muscle mass and performance, their mechanism of action and legal categories are very different. Anabolic steroids are drugs, and are Class C, Schedule III regulated by the FDA. Steroids are illegal to possess and administer without a physician. Creatine is a dietary supplement.
Does creatine cause kidney damage?
No. Twenty years of research into this shows no adverse effects from recommended dosages of creatine to kidney health.
This is the most common misunderstanding of creatine. It stems from a case report in 1998 and the fact the creatinine, which is a measurable metric in the blood to look at kidney function, may go up when taking creatine. It is not a given that creatinine will go up. Multiple studies have shown that blood levels of creatinine did not go up, or if they did, were still within the normal range. This higher creatinine is NOT due to an issue with kidney function. It is due to the fact that when you take a supplement in higher levels than what you need, your body gets rid of the extra by excreting it.
Creatine causes hair loss or baldness.
No. There was some talk of this because of a single study in college aged rugby players, which they attributed to an increase in testosterone and DHT, which binds to hair receptors and causes them to shrink. Since then, 12 other studies looked at this. Current evidence does NOT indicate creatine increases total testosterone, free testosterone, DHT, or cause hair loss or baldness.
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