Creatine Myths Debunked

Myth: Can you take creatine on a day that you don't exercise 

You already know that creatine isn't just for athletes, but few people realise it's worth taking on rest days too. Consistent daily supplementation keeps your muscle creatine stores saturated, reducing muscle breakdown, supporting muscle maintenance, and ensuring your body is primed whenever you do move. Think of rest days as part of the work.

Myth: Creatine makes you gain weight

Creatine may cause a small initial increase on the scales, but this is simply water being drawn into your muscle cells as your creatine stores build, which is actually a sign it's working. For most people, this is minimal, and many find their muscles begin to look more defined as a result. Creatine will not cause unwanted muscle growth; building significant muscle mass requires sustained heavy training and a caloric surplus.

Myth: Women shouldn't take creatine

Now this simply is not true. From daily strength to exercise endurance and even cognitive support, creatine is a great resilience ritual for women. In fact, women may actually benefit from creatine more than men because their creatine stores tend to be lower. 

Female hormones can also impact the way our bodies handle creatine, making creatine supplementation all the more beneficial during our cycles, menopause and other times of hormonal fluctuation.  For women, the luteal phase -  the two weeks before your period - may be when creatine earns its place most. This is when energy, mood, and cognitive sharpness can dip, and where creatine's support appears most meaningful according to emerging research

Myth: Creatine can damage the kidneys

Thankfully, research on creatine supplementation has repeatedly shown that creatine, when taken at the recommended dose, does not harm kidney health. Having higher creatinine levels in your urine following creatine supplementation is simply a sign that your body is processing the extra creatine. 

That said, those prone to kidney issues should always consult their health professional before introducing any new supplements. 

Myth: Creatine causes hair loss

Now, this myth stems from a 2009 study that found that rugby players who took creatine had a slight rise in DHT levels. We’re pleased to say that it has since been debunked by more robust trials.