SupplementScience

Creatine — Frequently Asked Questions

DJP
Reviewed by , MD, Board Certified Internal Medicine

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

Frequently Asked Questions

Do I need to do a creatine loading phase?

No. While a loading phase (20g/day for 5-7 days) saturates muscles faster, taking 3-5g daily achieves the same saturation within 3-4 weeks. Loading may cause more digestive discomfort and water retention. Most researchers and the ISSN consider loading optional.

Is creatine safe for your kidneys?

In healthy individuals, creatine does not harm kidney function. A 2019 meta-analysis of 15 studies found no adverse effects on kidney function in doses up to 10g/day for up to 5 years. However, those with pre-existing kidney disease should consult their physician, as creatinine (a breakdown product) may elevate lab markers.

Does creatine cause hair loss?

This concern comes from a single 2009 study that found creatine increased DHT levels by 56% during a loading phase. However, no study has directly linked creatine to hair loss, and subsequent research has not replicated the DHT finding. The International Society of Sports Nutrition does not list hair loss as a side effect.

Can women take creatine?

Yes. Creatine is equally effective and safe for women. Research shows women benefit from the same strength, recovery, and cognitive effects. Women typically experience less water retention than men. A 2021 review in Nutrients specifically highlighted benefits for female athletes and post-menopausal women.

Full Creatine Guide

References

  1. (). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. DOI
  2. (). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research. DOI
  3. (). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of 6 randomized controlled trials. Experimental Gerontology. DOI