Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?

Authors

Jose Antonio, Department of Health and Human Performance, Nova Southeastern University, Davie, Florida, USA. ja839@nova.edu.
Darren G. Candow, Faculty of Kinesiology and Health Studies, University of Regina, Regina, Canada.
Scott C. Forbes, Department of Physical Education, Faculty of Education, Brandon University, Brandon, MB, Canada.
Bruno Gualano, Applied Physiology & Nutrition Research Group; School of Medicine, FMUSP, University of Sao Paulo, Sao Paulo, SP, Brazil.
Andrew R. Jagim, Sports Medicine Department, Mayo Clinic Health System, La Crosse, WI, USA.
Richard B. Kreider, Exercise & Sport Nutrition Lab, Human Clinical Research Facility, Department of Health & Kinesiology, Texas A&M University, College Station, USA.
Eric S. Rawson, Department of Health, Nutrition, and Exercise Science, Messiah University, Mechanicsburg, PA, USA.
Abbie E. Smith-Ryan, Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC, USA.
Trisha A. VanDusseldorp, Kennesaw State University
Darryn S. Willoughby, School of Exercise and Sport Science, University of Mary Hardin-Baylor, Belton, TX, USA.
Tim N. Ziegenfuss, The Center for Applied Health Sciences, Canfield, Ohio, USA.

Department

Exercise Science and Sport Management

Document Type

Article

Publication Date

2-8-2021

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.

Journal Title

Journal of the International Society of Sports Nutrition

Volume

18

Issue

1

First Page

13

Digital Object Identifier (DOI)

10.1186/s12970-021-00412-w