5 Myths About Creatine and the Real Truths

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5 Myths That You've Heard About Creatine

...and why they're wrong. Find out why creatine is one of the most scientifically-backed and researched supplements on the market and save up to 42% to try for yourself!

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Myth One: Creatine supplementation causes hair loss.

One of the most common misconceptions about creatine is that it causes hair loss due to its impact on hormone levels. This belief stems from a small 2009 study on male rugby players that showed increased dihydrotestosterone (DHT) levels with creatine use. DHT is linked to male pattern baldness, but the study showed no actual hair loss, and its findings haven't been replicated.

Since then, extensive research—including a recent 12-week trial published in The Journal of the International Society of Sports Nutrition—has shown no significant changes in DHT, hormone ratios, or hair growth between creatine and placebo groups.

In short, there's no proven link between creatine and hair loss.

Myth Two: Creatine causes bloating.

Many people avoid creatine due to fears of bloating and looking "puffy."

In truth, creatine pulls water into muscle cells—not under the skin—making muscles look fuller, not bloated. It can actually enhance a lean, strong appearance.

Some may feel bloated when starting creatine, but this usually resolves in 2–3 days. Beginning with a lower dose (4–5g/day) and gradually increasing can help. Older "loading phase" protocols are likely the root of this myth.

Myth Three: Creatine is only for bodybuilders.

A common misconception is that creatine is a steroid used only by bodybuilders. In reality, it simply boosts energy during workouts and supports lean muscle development when paired with consistent training.

Even more compelling are creatine’s broader health benefits. It’s linked to improved cognitive function, neurological health, and cellular energy. Research now explores its potential for older adults, women, and even brain injury recovery.

Creatine is for everyone—no matter your goals!

Myth Four: You get enough creatine from food.

Creatine is naturally produced within your body and is a core element for the production of ATP, one of our body's main sources of energy. Some argue that you can just eat red meat or fish to get the creatine supplementation that you need to achieve these benefits.

In reality, while creatine is found in meat, you'd need to eat over a pound of beef or salmon daily to get the 3-5g that is the minimum recommendation for supplementation. Those following a vegetarian or vegan diet are in an even trickier spot!

What sounds better - 3 delicious gummies or spending all day lugging around a pound of beef to hit your goals?

Myth Five: You have to load and cycle creatine.

The old-school approach to taking creatine was starting with a "loading phase" of 20g/day before cycling on and off over time.

Recent studies have shown that actually, while loading can speed up saturation for some, a consistent 4-5g per day will yield the same benefits over time, while avoiding potential side effects from a huge dose up front.

Create's gummies and Single Serve Powder are perfectly dosed for those getting started, and easily stacked as you increase over time!

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Until Create gummies, creatine was a chore to take.

"I always struggled with creatine powders and have tried every brand out there. I can't say enough about these gummies – they've made taking creatine so much easier, and I'm seeing real results in my workouts."

MIKE