Introduction
Visit creatine is one of the most studied supplements in the world. Yet it still has a controversial reputation.
The truth? Many myths often without scientific foundation.
In this article, we unravel the true from false to help you make sense of it all.
Myth 1: Creatine is a steroid
False
Creatine has nothing to do with anabolic steroids.
It is a naturally occurring naturally present in the body, produced from amino acids and also supplied by the diet (meat, fish).
Scientific fact Creatine is natural and legalrecognized as safe by numerous health authorities (EFSA, ISSN).
Myth 2: Creatine damages the kidneys and liver
False (in healthy people)
Many fear kidney toxicity. But studies show that a supplement of 3 to 5 g/day is safe for the kidneys and liver over the long term.
Scientific fact No serious side effects have been reported in healthy people. Caution only in people with pre-existing kidney disease → medical advice recommended.
Myth 3: Creatine makes you swell with water
Partially true
Creatine increases water retention intramuscular (in the muscle, not under the skin).
The result: larger muscles, but no "swollen" or "flabby" appearance.
Scientific fact It's even an advantage because intracellular hydration supports performance and muscle growth.
Myth 4: Creatine is only useful for bodybuilders
Fake
Creatine benefits :
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Strength and strength and power (weight training, sprinting)
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Enduranceendurance (better recovery between efforts)
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Seniors (sarcopenia prevention, muscle maintenance)
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People seeking cognitive cognitive support (memory, mental fatigue)
Scientific fact Creatine has applications applications far beyond bodybuilding.
Myth 5: Creatine must be taken during the loading phase
False
The loading phase (20 g/day for 5-7 days) enables reserves to be saturated more quickly.
But a daily intake of 3 to 5 g/day without a loading phase achieves the same result after a few weeks.
The scientific fact The consistency is more important than the charging phase.
Myth 6: All forms of creatine are the same
False
There are several forms (HCl, ethyl ester, buffered...). But creatine creatine monohydrate is the most studied, the most effective and the most affordable.
Scientific fact Nothing beats creatine monohydrate in terms of effectiveness/price.
Conclusion
Creatine is one of the safest and most effective supplements on the market.
To summarize:
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It's not a steroid
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It does not damage the kidneys in healthy people
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Promotes performance, muscle mass and cognitive health
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It's a useful supplement for athletes, seniors and students
To put it plainly: creatine deserves its reputation as a star supplement, but not the false beliefs that surround it.
