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GILet’s kill the myths 👇
Myth 1 — “Creatine causes hair loss”
📊 The best controlled trials found no increase in DHT or hair loss markers in people taking creatine vs placebo. Creatine doesn’t change the hormones linked to baldness.
Myth 2 — “Creatine causes acne”
🔬 No study has shown a direct link between creatine and acne. Anecdotes are usually confounded by training, sweat, diet, stress — not the supplement itself.
Myth 3 — “Creatine causes bloating”
💧 Some people feel water retention during loading phases, but this is intracellular (inside muscle cells) and not the same as “fat bloating.” Keeping to 3–5 g daily minimises this.
What creatine ACTUALLY does ✅
What the science says creatine actually does
🏋️♂️ Strength & performance — Consistently shown to improve strength, power output, and lean mass when paired with resistance training. Creatine monohydrate is one of the most researched ergogenic aids.
🧠 Cognitive effects — Meta-analyses show creatine can improve memory and shorten attention task times in adults. It also helps maintain performance under stress, fatigue, or sleep deprivation.
💪 Safety — Hundreds of studies show no serious adverse effects at standard doses (3–5 g/day) in healthy adults; common myths like kidney damage, hair loss, or ‘‘roid-like’’ hormone changes are unsupported
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