Despite creatine being one of the most researched supplements, many of us still have questions about its use.
Is it bad for the kidneys? Will it make you bald? With this In this article we want to debunk the myths surrounding this supplement and give you some tips at the same time.
Can I go bald from taking creatine?
We start with the claim that creatine causes hair loss. This myth arose from a single 2009 study where researchers found elevated levels of DHT (dihydrotestosterone) noted after creatine supplementation. DHT is a derivative of testosterone, and when we talk about hair loss, it is known to shrink your hair follicles. This makes your hair look thinner and it falls out faster.
However, just because creatine increases the levels of DHT in your body, it does not automatically mean that it will result in hair loss. This is because we all have different receptors for DHT on our heads, and that is why some people have a genetic predisposition to baldness. No studies, including the original one from 2009, found an actual correlation between creatine and hair loss. And while it is possible that it could accelerate hair loss for people who are already No one can really claim that they are genetically susceptible, because no study has confirmed that effect.
Creatine is not natural.
Creatine is actually produced naturally in our bodies and we use it for every function in our bodies, from lifting a barbell to everything at the molecular level. Nearly all creatine supplements consist of creatine derived from plant sources. This means it is as natural as a supplement can be.
Creatine is bad for the kidneys.
This is also a popular myth and probably your mother's main argument for trying to talk you out of taking creatine.
Yes, creatine's breakdown product, creatinine, is removed from the body by your kidneys, but that doesn't mean that creatine supplementation will destroy your kidneys. Numerous studies have examined kidney activity during creatine supplementation, and none found an association with any problems it might cause.
Creatine makes you fat.
You will gain some weight while taking creatine, that's for sure, but you won't gain fat. In fact, the weight gain is a result of your muscles retaining more water, and while that may not be ideal for a bodybuilder heading out on stage, it certainly won't make you fat.
The best sports supplement on earth?
Hopefully this article has cleared up some misconceptions about creatine. So, is Creatine any good? Creatine has positive effects on brain health, depression, anxiety, and may reduce symptoms of Alzheimer's disease, Parkinson's disease, and stroke.
When it comes to exercise, it goes without saying that it increases your muscle mass and strength, improves athletic performance and recovery between sets and workouts.
Creatine supplementation schematic.
Here is a short list of what to look for when choosing your creatine, so you can follow a proven creatine supplementation protocol.
- Go for it creatine monohydrate - Not only is it by far the cheapest option, but it is also objectively the most effective option.
- Creatine can be consumed at any time of the day - The most important thing is to take it consistently, and while timing may not seem to matter, taking it after your training session MAY be the optimal time to take it.
- The recommended daily dose is approximately 0.1 gram of creatine per kilogram of body weight.
- If you need to take more than 5 to 7 grams per day, for example 10 grams, try to spread your dose over the day. You you can then take 5 grams in the morning and 5 grams in the afternoon.
