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Creatine used to be seen as something only bodybuilders took, but research shows it has a broader appeal. Although it is known as one of the most researched supplements, people often get it wrong. Here’s how creatine gained fame and if it lives up to its promises.

Even if your social media feed doesn’t highlight this, we looked into the reasons why creatine's fame is based on solid science. Creatine has been a favorite among gym enthusiasts for a long time. Its popularity is huge – the creatine supplement market in India raked in 60.8 million USD in 2023, as reported by Grand View Research, a firm that studies markets. However, creatine has also faced negative attention with false claims suggesting it is a steroid, can enhance the body excessively, leads to kidney issues, and causes hair loss. First, it is important to clarify that creatine is not a steroid and will not necessarily bulk you up; it is a naturally occurring substance made in the body. Experts point out that many fitness lovers and athletes use creatine to boost their strength, power, and lean muscle growth. But can only serious athletes or dedicated gym-goers reap these benefits? Is it safe for everyone, and should women consider using it?

Creatine is a natural substance found in muscle cells, where it is crucial for generating energy during intense activities like weightlifting and sprinting. It is known to be one of the most well-researched and effective aids for enhancing strength, power, and muscle size. However, it’s essential to understand that creatine itself does not make muscles grow. Instead, creatine assists in the quick production of energy for muscles. In simple terms, it provides your muscles with an immediate energy boost for your next workout or run. But how does it work? When you engage in physical activities, your body requires energy from your muscles. This energy source is known as ATP (Adenosine Triphosphate), which is the main energy carrier in all living cells, and creatine acts as additional energy support, mainly increasing ATP levels in your body. During intense workouts, muscles deplete their ATP supply within 5 to 10 seconds. Creatine, which is stored as phosphocreatine in your muscles, acts as an energy enhancer and helps quickly restore ATP.

Your body also produces about 1 gram of creatine each day through the liver, pancreas, and kidneys, and it naturally exists in muscles and the brain. According to Dr. Anshuman Kaushal, a robotic GI surgeon and educator known as the 'Angry Doc', while fish and meat are the main sources of creatine, your body creates the necessary amount daily. Nevertheless, as we age, creatine levels and the rate at which phosphocreatine is replaced tend to go down. Also, women typically have lower creatine reserves than men, indicating they might benefit even more from taking supplements.

While it may not be suitable for everyone, studies indicate that creatine can assist older individuals in maintaining their strength over an extended period, provided it is paired with regular exercise and training. A comprehensive analysis of several clinical studies suggests that taking creatine alongside resistance training leads to a notable increase in strength for both the upper and lower body.

Research has shown that when creatine is taken in combination with resistance training, it boosts lean muscle mass and strength in older adults. In simple terms, creatine supplementation might be helpful for elderly individuals dealing with sarcopenia, which is the decline of muscle and bone mass linked to aging, especially when it is combined with proper strength training and adequate hydration. Muscle loss can also happen when muscles do not get enough use, like after an injury or surgery. Dr. Anshuman mentioned, "It’s essential to know that there is no proof that creatine starts to decline or muscle mass decreases after reaching a certain age; this relies on various factors. " He also stated, "However, it is effective when used with resistance training. Creatine can slightly enhance lean muscle and upper/lower body mass in older people. ” A review article published in Springer Nature pointed out that there is proof that creatine supplementation can positively affect the quality of life for older adults. “The advantages that older adults get from taking creatine are significant and may improve their quality of life while also decreasing the health issues linked to sarcopenia and cognitive problems. ”

Although creatine is often linked to those who go to the gym, particularly men, studies suggest that it is extremely beneficial for women as well. Experts and studies highlight that creatine plays an important role in aiding energy metabolism, helping muscles recover, maintaining lean muscle, and even supporting brain function—areas that can be greatly influenced by hormonal changes throughout a woman’s life. New research offers a hopeful approach to improving various aspects of women’s health throughout their lives. It is particularly useful for women on plant-based diets, who might have lower levels of dietary creatine because they lack animal proteins. Dr. Anshuman stated, “There is evidence suggesting that active women, those who eat little meat, and post-menopausal women should think about their creatine intake. " However, this does not mean that “all women after a certain age should automatically start taking it; it is always important to consult with a doctor before starting any supplements. ” Aditi Prasad Apte, Senior Clinical Nutritionist at Aster RV Hospital Bangalore, said, “For women, creatine helps with maintaining lean muscle, strength, and recovery. ”

While many healthy people find creatine to be safe, it's important to be cautious when taking it. "It is very important to talk to a qualified dietitian or healthcare provider to find out the right amount to take and check for any existing health issues," Dr. Anshuman mentioned.

The International Society of Sports Nutrition has stated that creatine monohydrate is "the most effective nutritional supplement for improving high-intensity workout performance and increasing lean body mass. " Among different creatine variations, creatine monohydrate is the easiest to obtain and is widely used. “Creatine monohydrate is generally safe for long-term use in healthy people if used as directed (3 to 5 grams daily). However, those with health problems should talk to a doctor,” Aditi Prasad Apte explained. She emphasized that creatine should not replace a healthy diet or medical care.

Common misconceptions about creatine include the beliefs that it is a steroid, can harm the kidneys, and causes hair loss. None of these beliefs are true. A study released in 2021 specifically examined these myths and brought together a famous team of research professionals to conduct an evidence-based scientific assessment of these statements. The findings of the study revealed that:

Creatine is not a type of anabolic steroid. The research indicated, “Although the physiological effects and performance outcomes of anabolic steroids and creatine may resemble each other, their methods of action and legal status are distinct. ” Most evidence does not support a connection between creatine use and hair loss or baldness. This idea started from a 2009 study that proposed there was an increase in dihydrotestosterone (DHT), a hormone associated with male pattern baldness. However, a more recent controlled trial found no major changes in hair growth indicators, DHT levels, or DHT-to-testosterone ratios across different groups. Taking creatine at suggested dosages does not lead to kidney damage or issues in healthy individuals. There is ample scientific evidence showing that creatine use does not negatively affect kidney or liver function. Research confirms that creatine use, when taken at the suggested amounts, does not cause kidney problems in healthy people. Nonetheless, those with kidney issues should be careful when using it.