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What is myth and what is reality?Myths about creatine
Understanding what scientific research actually shows can help separate evidence-based information from misconceptions.
What is myth and what is reality?
Myth or reality?
Despite a large body of research, misinformation about creatine remains widespread.
“Creatine affects the kidneys.”
Clinical studies conducted on healthy individuals show that creatine supplementation at recommended doses has a well-documented safety profile and does not affect kidney function.
“Creatine causes excessive water retention.”
Creatine increases intracellular hydration of muscle fibers, a mechanism associated with optimal muscle function and physical performance.
“Creatine is a steroid.”
Creatine is a natural compound involved in the energy metabolism of cells and has no relation to hormones or anabolic steroids.
“Creatine is only for performance athletes.”
In addition to its use in sports, creatine is studied for its role in cognitive function, muscle health, and energy metabolism.
“A loading phase is necessary.”
A loading phase can accelerate the saturation of muscle stores, but it is not essential. Constant daily administration leads to the same result.
“Creatine can cause acne.”
There is no scientific evidence to support that creatine supplementation is a direct cause of acne. The body processes creatine as a natural nutrient involved in cellular energy production, without affecting skin health.
“You can’t take creatine long-term.”
Creatine supplementation at recommended doses is safe long-term for healthy individuals. Clinical studies show that regular administration does not affect kidney, liver function, or electrolyte balance, and can continue to support muscle performance, cellular energy, and recovery without adverse effects. Creatine can be part of your daily routine long-term.
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