Common Questions and Misconceptions About Creatine Supplementation: What Does the Scientific Evidence Really Show?

Authors

Jose Antonio
Darren G Candow
Scott C Forbes
Bruno Gualano
Andrew R Jagim
Richard B Kreider
Eric S Rawson
Abbie E Smith-Ryan
Trisha A VanDusseldorp
Darryn S Willoughby
Tim N Ziegenfuss

Publication Date

2-8-2021

Journal

Journal of the International Society of Sports Nutrition

DOI

10.1186/s12970-021-00412-w

PMID

33557850

PMCID

PMC7871530

PubMedCentral® Posted Date

2-8-2021

PubMedCentral® Full Text Version

Post-print

Published Open-Access

yes

Keywords

Adiposity, Adolescent, Adult, Alopecia, Body Water, Child, Creatine, Dehydration, Dietary Supplements, Female, Humans, Kidney, Kidney Diseases, Male, Muscle Cramp, Muscle, Skeletal, Sex Factors, Sports Nutritional Physiological Phenomena, Testosterone, Testosterone Congeners, Social Media, Anecdotal, Research, Adverse Effects, Safety

Abstract

Supplementing with creatine is very popular amongst athletes and exercising individuals for improving muscle mass, performance and recovery. Accumulating evidence also suggests that creatine supplementation produces a variety of beneficial effects in older and patient populations. Furthermore, evidence-based research shows that creatine supplementation is relatively well tolerated, especially at recommended dosages (i.e. 3-5 g/day or 0.1 g/kg of body mass/day). Although there are over 500 peer-refereed publications involving creatine supplementation, it is somewhat surprising that questions regarding the efficacy and safety of creatine still remain. These include, but are not limited to: 1. Does creatine lead to water retention? 2. Is creatine an anabolic steroid? 3. Does creatine cause kidney damage/renal dysfunction? 4. Does creatine cause hair loss / baldness? 5. Does creatine lead to dehydration and muscle cramping? 6. Is creatine harmful for children and adolescents? 7. Does creatine increase fat mass? 8. Is a creatine 'loading-phase' required? 9. Is creatine beneficial for older adults? 10. Is creatine only useful for resistance / power type activities? 11. Is creatine only effective for males? 12. Are other forms of creatine similar or superior to monohydrate and is creatine stable in solutions/beverages? To answer these questions, an internationally renowned team of research experts was formed to perform an evidence-based scientific evaluation of the literature regarding creatine supplementation.

Comments

Associated Data