May 19, 2025 • 11 mins
Debunking Myths: The safety and side effects of creatine supplementation. In this episode of Daily Value we look into the safety concerns surrounding creatine supplementation. Creatine, a well-researched dietary supplement known for its muscle-building and performance-enhancing benefits, has sparked numerous myths about its effects on kidneys, hair loss, and dehydration. We will evaluate recent studies and scientific evidence to address these myths.
Topics include creatine's impact on water retention, kidney function, and hair health. Tune in to discover the truth about one of the most studied and [possibly safest] supplements available.
00:00 Introduction: Creatine Myths
00:46 Dietary Intake and Muscle Storage
01:28 Creatine's Cognitive and Anti-Aging Benefits
02:10 Addressing Common Creatine Myths
03:05 Myth 1: Creatine and Water Retention
04:26 Myth 2: Creatine and Kidney Function
08:11 Myth 3: Creatine and Hair Loss
09:42 Comprehensive Safety Analysis
10:37 Conclusion: Is Creatine Safe
PMID: 31375416
PMID: 39778146
PMID: 40265319
PMID: 40198156
PMID: 39796530
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
What if one of the most well-studied supplements in
the world, used by athletes,researchers and even clinicians,
was still misunderstood?
What if a compound known forbuilding muscle and boosting
performance had quietly sparkedmyths about kidneys, hair loss
and dehydration that just won'tdie?
In today's episode, we'repeeling back the layers on
(00:23):
creatine, not to talk about howeffective it is, but to explore
a different question Is it safe?
Hello everyone, and welcomeback to Daily Value.
I'm William Wallace and todaywe're tackling some of
(00:44):
creatine's biggest questions andconcerns head on.
Creatine is one of the mostwell-researched dietary
supplements in existence, andfor good reason.
It's a naturally occurringcompound synthesized in the
liver and kidneys and storedprimarily in skeletal muscle as
phosphocreatine.
We also get some from our diet,mainly from meat and fish, but
(01:05):
typical intake only deliversabout 1-2 grams per day, which
saturates muscle stores toaround 60-80%.
Supplementation can boost thosestores significantly, by as
much as 20-40%.
And while creatine is bestknown for its role in athletic
performance, increasing strengthand lean mass, its reach goes
(01:27):
much further.
More recent evidence suggeststhat creatine may support
cognitive performance,particularly in situations of
mental fatigue or sleepdeprivation.
It may enhance hydration status, acting osmotically to increase
intracellular water, and it'seven being investigated for its
potential anti-aging effects,particularly in conditions of
(01:48):
muscle loss like sarcopenia orcachexia.
That's a condition that causessignificant weight and muscle
loss, also known as wastingsyndrome.
Women in particular tend tohave lower baseline creatine
stores than men, and levelsdecline with age, making
creatine not just for athletesbut for healthy aging across
one's lifespan as well.
(02:10):
Yet, despite creatine'simpressive resume of benefits,
myths and misconceptions aboutits safety persist.
If you've ever searched theinternet about creatine, chances
are you've encountered someworrying claims.
Does creatine cause kidneydamage?
Could it accelerate hair lossor even baldness?
And what about bloating,dehydration or digestive
(02:30):
problems?
These concerns are not new andthey're not isolated.
They've floated around gyms,locker rooms and even healthcare
offices for decades now.
But how many of these claimshave actual scientific merit and
how many are simplymisunderstandings amplified by
anecdote, which, as we know, isone of the lowest decades now?
But how many of these claimshave actual scientific merit and
how many are simplymisunderstandings amplified by
anecdote, which, as we know, isone of the lowest forms of
(02:50):
scientific evidence, especiallywhen looking to make broad
recommendations at thepopulation level?
Today, we're looking at thesequestions head on.
Let's look at the facts andseparate myth from science.
Let's start with one of themost common concerns you'll hear
about creatine water retention.
You might have heard thatcreatine supplementation can
(03:12):
quickly cause weight gain,sometimes by one to three
kilograms, or about two to sevenpounds within the first week.
This rapid increase is indeedreal, but it's important to
clarify what exactly ishappening here.
Creatine is a hygroscopicmolecule, meaning that it
attracts water into your musclecells.
Early in supplementation.
(03:33):
Typically within the first fiveto seven days, muscles become
more hydrated at the cellularlevel.
Research consistently shows atemporary reduction in urine
output during these initial days, indicating this extra water is
staying in your muscles ratherthan being excreted.
And while that quick uptick onthe scale might be alarming to
some, it might actually bebeneficial.
(03:54):
Enhanced cellular hydration canimprove muscle function,
protect against muscle damageand speed up recovery after
intense exercise.
But here's a really importantpoint this water retention
effect isn't long-lasting.
Studies trackingsupplementation beyond the
initial first few weeks showthat these fluid shifts
stabilize and the scale stopsmoving so dramatically.
(04:17):
So while it's true creatinewill initially add water weight,
it's not harmful and it mighteven be a performance-enhancing
bonus.
Among the most enduring concernsabout creatine supplementation
is its impact on kidney function.
This apprehension primarilyarises because creatine is
metabolized into creatinine,that's a waste product filtered
(04:39):
by the kidneys.
Elevated serum creatininelevels are often interpreted as
a sign of impaired kidneyfunction.
However, in the context ofcreatine supplementation, this
interpretation can be misleading.
Recent research, including a2025 published study by Sergei
Jyxlab and published in theJournal of the American
(05:01):
Nutrition Association, looked atdietary creatine intake in
individuals with and withoutexisting kidney dysfunction.
The study found no associationbetween creatine supplementation
and elevated levels of cystatinC.
Cystatin C is a protein made byall nucleated cells in the body
.
It's constantly produced andreleased into the blood, and
(05:23):
it's filtered out by the kidneys.
It's actually a quite reliablebiomarker for kidney function.
High blood levels of cystatin Csuggest the kidneys aren't
filtering properly.
The findings not only showed noassociation between creatine
intake and cystatin C levels,but actually an inverse
relationship, meaning thatcreatine does not adversely
(05:43):
affect renal health, even inthose with pre-existing
conditions, and in fact, itmight be considered a renal
protective nutrient, although itis important to note that this
study looked at specificallyfood-derived creatine and did
not distinguish between that andsupplementation, which tends to
be higher than regular foodintake.
(06:04):
Further supporting this study, a2019 systematic review and
meta-analysis concluded thatcreatine supplementation does
not induce renal damage whenconsumed in recommended amounts
for recommended durations.
The review found no significantchanges in key kidney function
markers such as GFR and serumcreatinine levels, beyond the
(06:28):
expected transient increase dueto higher creatine intake.
It's important to note thatwhile creatine supplementation
can lead to a temporary rise inserum creatinine, this does not
equate to kidney damage.
The increase reflects a highturnover of creatine, not
impaired renal clearance.
In healthy individuals, thekidneys adapt to this change
(06:48):
without compromising theirfunction.
A very recent publication thisyear published by the
International Society of SportsNutrition, found no safety
concerns over renal functionwhen creatine is used as
recommended.
An earlier study published in2003 looked at Division I
American football players andshowed that up to 21 months of
(07:11):
creatine supplementation atbetween 5 and 10 grams a day did
not significantly affectmarkers of health or renal
function.
Two studies from 1999 and 2002showed that chronic creatine
supplementation, even overextended periods like five years
, does not adversely affectkidney function in healthy
(07:32):
athletes.
Now it is still recommendedthat caution be advised for
individuals with pre-existingkidney disease, while current
evidence does not indicate harm.
These populations wereadmittedly underrepresented in
the studies on the topic to thispoint and the long-term effects
remain less clear.
Therefore, it's recommendedthat individuals with renal
(07:54):
conditions consult with trustedhealthcare professionals before
initiating creatinesupplementation.
In summary, for healthyindividuals, creatine
supplementation does not impairkidney function.
The concerns largely stem frommisinterpretations of creatinine
levels rather than evidence ofactual harm.
Next up, one of the mostpersistent fears surrounding
(08:15):
creatine supplementation is theconcern that it could accelerate
hair loss, particularly in menthat are genetically predisposed
to baldness.
This claim largely originatedfrom a single 2009 study showing
that creatine supplementationmight increase levels of
dihydroxytestosterone, usuallyabbreviated to DHT.
That's a potent androgenhormone closely associated with
(08:37):
male pattern baldness.
However, new research that waspublished this past April in the
Journal of the InternationalSociety of Sports Nutrition has
significantly shifted ourunderstanding on this topic.
This is the first and onlycontrolled double-blind
randomized trial to date thathas been conducted specifically
to address this question.
Researchers gaveresistance-trained males either
(09:00):
5 grams of creatine monohydrateor a placebo for up to 12 weeks.
They measured testosterone,free testosterone, dht, and, for
the first time, they directlyassessed hair follicle health.
Their findings no significantdifferences between groups in
DHT levels, testosterone to DHTratios or any measures of hair
(09:21):
follicle health, density,thickness or growth phases.
Simply put, creatinesupplementation did not lead to
hair loss or negatively affecthair follicle physiology.
While anecdotes and individualstories about hair thinning may
circulate online, thiscontrolled evidence provides
strong reassurance Creatinesupplementation does not appear
to cause hair loss To this point.
(09:43):
We've talked about specificmyths water retention, kidney
function and hair loss but whatabout the bigger picture?
Fortunately, we now have acomprehensive analysis published
in 2025 by Kreider andcolleagues.
This was another ISSMpublication.
It looked at the reported sideeffects of creatine
supplementation across nearly700 clinical trials spanning
(10:05):
over 26,000 participants.
This extensive review confirmedwhat smaller studies have
suggested for years Creatinesupplementation does not
meaningfully increase the riskof side effects compared to a
placebo.
Specifically, issues likegastrointestinal discomfort or
muscle cramping were rare, andthe difference between creatine
users and placebo was negligible.
(10:26):
Interestingly, despitewidespread use, adverse event
reports mentioning creatine ininternational databases were
exceptionally rare less than 1in 100,000 reports.
Today we've tackled myths,clarified misconceptions and
highlighted robust recentresearch, and in doing so, I
hope we've cleared the path foryou to make an informed decision
(10:46):
about creatine without thenoise.
Is creatine safe?
The overwhelming scientificconsensus says yes, but as
always, context matters.
If you're healthy, sticking torecommended doses and ensuring
you stay adequately hydrated.
The data strongly supportscreatine as a safe and
beneficial supplement.
However, those withpre-existing medical conditions,
(11:08):
particularly kidney-relatedissues, should always consult
with a trusted that key word istrusted healthcare professional
first.
If you take away only one pointfrom this episode, I hope it's
this.
Creatine monohydrate is notonly one of the most studied
supplements in history, but it'salso among the safest.
Thank you for joining me todayon Daily Value.
(11:30):
As always, stay informed andstay healthy.
What if one of the most well-studied supplements in
the world, used by athletes,researchers and even clinicians,
was still misunderstood?
What if a compound known forbuilding muscle and boosting
performance had quietly sparkedmyths about kidneys, hair loss
and dehydration that just won'tdie?
In today's episode, we'repeeling back the layers on
(00:23):
creatine, not to talk about howeffective it is, but to explore
a different question Is it safe?
Hello everyone, and welcomeback to Daily Value.
I'm William Wallace and todaywe're tackling some of
(00:44):
creatine's biggest questions andconcerns head on.
Creatine is one of the mostwell-researched dietary
supplements in existence, andfor good reason.
It's a naturally occurringcompound synthesized in the
liver and kidneys and storedprimarily in skeletal muscle as
phosphocreatine.
We also get some from our diet,mainly from meat and fish, but
(01:05):
typical intake only deliversabout 1-2 grams per day, which
saturates muscle stores toaround 60-80%.
Supplementation can boost thosestores significantly, by as
much as 20-40%.
And while creatine is bestknown for its role in athletic
performance, increasing strengthand lean mass, its reach goes
(01:27):
much further.
More recent evidence suggeststhat creatine may support
cognitive performance,particularly in situations of
mental fatigue or sleepdeprivation.
It may enhance hydration status, acting osmotically to increase
intracellular water, and it'seven being investigated for its
potential anti-aging effects,particularly in conditions of
(01:48):
muscle loss like sarcopenia orcachexia.
That's a condition that causessignificant weight and muscle
loss, also known as wastingsyndrome.
Women in particular tend tohave lower baseline creatine
stores than men, and levelsdecline with age, making
creatine not just for athletesbut for healthy aging across
one's lifespan as well.
(02:10):
Yet, despite creatine'simpressive resume of benefits,
myths and misconceptions aboutits safety persist.
If you've ever searched theinternet about creatine, chances
are you've encountered someworrying claims.
Does creatine cause kidneydamage?
Could it accelerate hair lossor even baldness?
And what about bloating,dehydration or digestive
(02:30):
problems?
These concerns are not new andthey're not isolated.
They've floated around gyms,locker rooms and even healthcare
offices for decades now.
But how many of these claimshave actual scientific merit and
how many are simplymisunderstandings amplified by
anecdote, which, as we know, isone of the lowest decades now?
But how many of these claimshave actual scientific merit and
how many are simplymisunderstandings amplified by
anecdote, which, as we know, isone of the lowest forms of
(02:50):
scientific evidence, especiallywhen looking to make broad
recommendations at thepopulation level?
Today, we're looking at thesequestions head on.
Let's look at the facts andseparate myth from science.
Let's start with one of themost common concerns you'll hear
about creatine water retention.
You might have heard thatcreatine supplementation can
(03:12):
quickly cause weight gain,sometimes by one to three
kilograms, or about two to sevenpounds within the first week.
This rapid increase is indeedreal, but it's important to
clarify what exactly ishappening here.
Creatine is a hygroscopicmolecule, meaning that it
attracts water into your musclecells.
Early in supplementation.
(03:33):
Typically within the first fiveto seven days, muscles become
more hydrated at the cellularlevel.
Research consistently shows atemporary reduction in urine
output during these initial days, indicating this extra water is
staying in your muscles ratherthan being excreted.
And while that quick uptick onthe scale might be alarming to
some, it might actually bebeneficial.
(03:54):
Enhanced cellular hydration canimprove muscle function,
protect against muscle damageand speed up recovery after
intense exercise.
But here's a really importantpoint this water retention
effect isn't long-lasting.
Studies trackingsupplementation beyond the
initial first few weeks showthat these fluid shifts
stabilize and the scale stopsmoving so dramatically.
(04:17):
So while it's true creatinewill initially add water weight,
it's not harmful and it mighteven be a performance-enhancing
bonus.
Among the most enduring concernsabout creatine supplementation
is its impact on kidney function.
This apprehension primarilyarises because creatine is
metabolized into creatinine,that's a waste product filtered
(04:39):
by the kidneys.
Elevated serum creatininelevels are often interpreted as
a sign of impaired kidneyfunction.
However, in the context ofcreatine supplementation, this
interpretation can be misleading.
Recent research, including a2025 published study by Sergei
Jyxlab and published in theJournal of the American
(05:01):
Nutrition Association, looked atdietary creatine intake in
individuals with and withoutexisting kidney dysfunction.
The study found no associationbetween creatine supplementation
and elevated levels of cystatinC.
Cystatin C is a protein made byall nucleated cells in the body
.
It's constantly produced andreleased into the blood, and
(05:23):
it's filtered out by the kidneys.
It's actually a quite reliablebiomarker for kidney function.
High blood levels of cystatin Csuggest the kidneys aren't
filtering properly.
The findings not only showed noassociation between creatine
intake and cystatin C levels,but actually an inverse
relationship, meaning thatcreatine does not adversely
(05:43):
affect renal health, even inthose with pre-existing
conditions, and in fact, itmight be considered a renal
protective nutrient, although itis important to note that this
study looked at specificallyfood-derived creatine and did
not distinguish between that andsupplementation, which tends to
be higher than regular foodintake.
(06:04):
Further supporting this study, a2019 systematic review and
meta-analysis concluded thatcreatine supplementation does
not induce renal damage whenconsumed in recommended amounts
for recommended durations.
The review found no significantchanges in key kidney function
markers such as GFR and serumcreatinine levels, beyond the
(06:28):
expected transient increase dueto higher creatine intake.
It's important to note thatwhile creatine supplementation
can lead to a temporary rise inserum creatinine, this does not
equate to kidney damage.
The increase reflects a highturnover of creatine, not
impaired renal clearance.
In healthy individuals, thekidneys adapt to this change
(06:48):
without compromising theirfunction.
A very recent publication thisyear published by the
International Society of SportsNutrition, found no safety
concerns over renal functionwhen creatine is used as
recommended.
An earlier study published in2003 looked at Division I
American football players andshowed that up to 21 months of
(07:11):
creatine supplementation atbetween 5 and 10 grams a day did
not significantly affectmarkers of health or renal
function.
Two studies from 1999 and 2002showed that chronic creatine
supplementation, even overextended periods like five years
, does not adversely affectkidney function in healthy
(07:32):
athletes.
Now it is still recommendedthat caution be advised for
individuals with pre-existingkidney disease, while current
evidence does not indicate harm.
These populations wereadmittedly underrepresented in
the studies on the topic to thispoint and the long-term effects
remain less clear.
Therefore, it's recommendedthat individuals with renal
(07:54):
conditions consult with trustedhealthcare professionals before
initiating creatinesupplementation.
In summary, for healthyindividuals, creatine
supplementation does not impairkidney function.
The concerns largely stem frommisinterpretations of creatinine
levels rather than evidence ofactual harm.
Next up, one of the mostpersistent fears surrounding
(08:15):
creatine supplementation is theconcern that it could accelerate
hair loss, particularly in menthat are genetically predisposed
to baldness.
This claim largely originatedfrom a single 2009 study showing
that creatine supplementationmight increase levels of
dihydroxytestosterone, usuallyabbreviated to DHT.
That's a potent androgenhormone closely associated with
(08:37):
male pattern baldness.
However, new research that waspublished this past April in the
Journal of the InternationalSociety of Sports Nutrition has
significantly shifted ourunderstanding on this topic.
This is the first and onlycontrolled double-blind
randomized trial to date thathas been conducted specifically
to address this question.
Researchers gaveresistance-trained males either
(09:00):
5 grams of creatine monohydrateor a placebo for up to 12 weeks.
They measured testosterone,free testosterone, dht, and, for
the first time, they directlyassessed hair follicle health.
Their findings no significantdifferences between groups in
DHT levels, testosterone to DHTratios or any measures of hair
(09:21):
follicle health, density,thickness or growth phases.
Simply put, creatinesupplementation did not lead to
hair loss or negatively affecthair follicle physiology.
While anecdotes and individualstories about hair thinning may
circulate online, thiscontrolled evidence provides
strong reassurance Creatinesupplementation does not appear
to cause hair loss To this point.
(09:43):
We've talked about specificmyths water retention, kidney
function and hair loss but whatabout the bigger picture?
Fortunately, we now have acomprehensive analysis published
in 2025 by Kreider andcolleagues.
This was another ISSMpublication.
It looked at the reported sideeffects of creatine
supplementation across nearly700 clinical trials spanning
(10:05):
over 26,000 participants.
This extensive review confirmedwhat smaller studies have
suggested for years Creatinesupplementation does not
meaningfully increase the riskof side effects compared to a
placebo.
Specifically, issues likegastrointestinal discomfort or
muscle cramping were rare, andthe difference between creatine
users and placebo was negligible.
(10:26):
Interestingly, despitewidespread use, adverse event
reports mentioning creatine ininternational databases were
exceptionally rare less than 1in 100,000 reports.
Today we've tackled myths,clarified misconceptions and
highlighted robust recentresearch, and in doing so, I
hope we've cleared the path foryou to make an informed decision
(10:46):
about creatine without thenoise.
Is creatine safe?
The overwhelming scientificconsensus says yes, but as
always, context matters.
If you're healthy, sticking torecommended doses and ensuring
you stay adequately hydrated.
The data strongly supportscreatine as a safe and
beneficial supplement.
However, those withpre-existing medical conditions,
(11:08):
particularly kidney-relatedissues, should always consult
with a trusted that key word istrusted healthcare professional
first.
If you take away only one pointfrom this episode, I hope it's
this.
Creatine monohydrate is notonly one of the most studied
supplements in history, but it'salso among the safest.
Thank you for joining me todayon Daily Value.
(11:30):
As always, stay informed andstay healthy.
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