Creatine Myths Busted (2025): How I Destroyed Every Single One Once and For All

Intro

Anyone who has been reading ACG Fitness for a while knows that I did a Creatine 101 article back when this blog first started. In that post, I went over what creatine is, what it isn’t, cleared up some creatine myths, and even broke down the different types of creatine.

Creatine is actually pretty simple to understand — but despite that, I still see way too much wrong information floating around. And honestly? I’m sick of it. Every time I scroll TikTok, I see people spreading baseless rumors about creatine just so they can sell you some overpriced “miracle” product.

So now, it’s time to bust these creatine myths again, once and for all. No gimmicks, no BS, just the truth about creatine. Let’s get into it.

Myth 1: You Have to Take Creatine at the “Perfect Time”

This is probably one of the creatine myths I hear the most — that creatine only works if you slam it right after your workout with a protein shake, or that you have to take it first thing in the morning on an empty stomach. And if you scroll TikTok, you’ll see a hundred different “gurus” all swearing they’ve found the magic timing trick.

Here’s the truth: timing doesn’t matter nearly as much as people think. Creatine works by saturating your muscles with stored energy (phosphocreatine). That saturation happens over days and weeks — not in the 30 minutes after you hit the gym. As long as you take it consistently, your muscles will stay loaded and ready to perform.

Personally, I’ve taken creatine in the morning with smoothie, at night before bed, pre-workout, post-workout, you name it. Guess what? Zero difference. My lifts still went up, I still recovered faster, and my muscles still looked fuller. The only “best” time is the time you’ll actually remember to take it.

💡 The bottom line: Stop overthinking it. Don’t stress about being late by an hour or missing the “anabolic window.” Just pick a time that fits your routine and stick with it. Consistency > timing. Always.

Myth 2: Creatine Causes Bloating and Water Retention

This is the second biggest creatine myths people love to throw around. “Don’t take creatine, it’ll just bloat you up and make you look puffy.” I’ve heard this way too many times — usually from people who’ve never actually taken creatine, or who dosed it wrong once and blamed the supplement.

Here’s the truth: creatine does cause water retention — but not the bad kind. The water is pulled into your muscle cells, not under your skin. That’s why your muscles look and feel fuller on creatine. It’s literally intramuscular water, which is exactly where you want it. Compare that to the “bloated” look from eating too much salt or junk food — totally different story.

The only time people really run into issues is when they overdo the “loading phase” (20g a day right out of the gate). That can cause some stomach cramps or digestive discomfort. But if you stick with 3–5g per day, or ease into it, you won’t have any problems.

💡 The bottom line: Creatine doesn’t make you look soft or bloated. If anything, it helps your muscles look bigger and rounder. If you feel bloated on it, odds are you’re taking too much too fast.

Myth 3: Creatine Causes Hair Loss

For full transparency here — I’m bald as hell. But guess what? It’s not because of creatine. I started losing my hair way before I even knew what creatine was. If creatine had anything to do with it, I’d be warning you guys myself. The reality is simple: hair loss comes down to genetics, not a scoop of powder in your water bottle.

So where did this rumor come from? It all started with one small study on rugby players back in 2009. The researchers thought they saw a possible increase in DHT (a hormone linked to hair loss) after creatine use. Sounds scary, right? Except no other study since has been able to prove the same thing — and there have been a lot of studies on creatine. In fact, long-term research shows no connection between creatine and hair loss at all.

Here’s the truth: if male pattern baldness runs in your family, you’re going to lose your hair eventually — creatine or not. If you’re not genetically prone to baldness, creatine isn’t going to magically trigger it.

💡 The bottom line: Creatine doesn’t make you bald. And for my male readers — when I find something that actually causes baldness, you’ll hear it from me first. Until then, blame your genetics, not creatine.

Myth 4: Women Shouldn’t Take Creatine

This one drives me crazy, because it’s flat-out wrong. Somewhere along the way, creatine got labeled as a “guy supplement,” like only dudes trying to get huge should take it. I’ve even seen people say women will get “too bulky” or “bloated” if they use creatine. Let’s clear this up right now: women can absolutely benefit from creatine.

Creatine doesn’t magically pack on muscle mass overnight. What it does is help you perform better in the gym — more reps, more strength, better recovery. For women, that means building lean muscle, not “getting bulky.” Lean muscle is what gives you that toned, strong look most people are actually chasing.

There’s also growing research showing creatine’s benefits for women go beyond the gym. Studies suggest it may support brain health, improve mood, and even help during certain phases of the menstrual cycle when energy levels dip. That’s huge.

💡 The bottom line: Creatine isn’t just safe for women, it’s one of the smartest supplements they can take. Forget the “bulky” myth — creatine helps women get stronger, recover faster, and look leaner.

👉 I actually went deeper into this in my Muscle Mommy article, where I talk about how women can use creatine to support their fitness goals without worrying about myths or bad advice.

Myth 5: You Need to “Cycle” Creatine

This one is pure old-school bodybuilding lore. Back in the 90s, guys used to say you had to “cycle” creatine — a few weeks on, a few weeks off — or else your body would “stop responding” to it. That sounds hardcore, but it’s total nonsense.

Study after study has shown creatine is safe to take daily for months and even years at a time. Your body doesn’t build up a “tolerance” like caffeine. As long as you’re consistent, creatine keeps your muscles saturated and ready to perform.

💡 The bottom line: There’s no reason to cycle creatine unless you just want to waste time not getting stronger.

Myth 6: Creatine Damages Your Kidneys or Liver

This one pisses me off the most. Every idiot on TikTok suddenly thinks they’re a scientist or a doctor, warning people that creatine will “destroy your kidneys” or “ruin your liver.” Give me a break. These clowns aren’t researchers — they’re money-hungry leeches who want views, clicks, and maybe to sell you some crack-pot supplement instead of creatine because that’s how they make money.

Here’s the truth: there’s ZERO EVIDENCE that creatine damages your kidneys or liver in healthy people. None. Long-term studies — some going on for years — have shown creatine to be one of the safest, most effective supplements you can take. The only thing that happens is creatinine levels in your blood go up. And guess what? That’s not kidney damage — that’s just your body breaking down creatine like it’s supposed to.

And here’s the part you won’t hear from these fitness frauds: creatine is already in meat. If eating steak, chicken, or fish doesn’t destroy your kidneys, then taking a scoop of creatine powder sure isn’t going to either.

The only people who need to be careful are those who already have serious kidney or liver problems. For the rest of us? Creatine is about as dangerous as your next burger.

💡 The bottom line: Stop listening to TikTok “doctors.” Creatine isn’t hurting your kidneys or liver. If anyone tells you otherwise, they’re either misinformed or trying to sell you something. This is honestly one of the biggest creatine myths I can’t stand because of how ridiculous it is.

Myth 7: Creatine Only Works for Bulking

This one is way too common, and it’s just flat-out wrong. A lot of people think creatine is only useful if you’re trying to bulk up and put on size. Sure, creatine is great during a bulk — it helps you push heavier weight, recover faster, and keep strength climbing. But it’s not limited to that.

Creatine has a ton of benefits beyond bodybuilding. Research shows it can support brain health, improve recovery as we age, and even boost athletic performance in sports that require quick bursts of energy. Some studies have even linked creatine to potential benefits for sexual health and overall vitality.

And here’s something people forget — creatine is just as valuable during a cut. It helps keep your muscles looking fuller when you’re in a calorie deficit, and it helps you hold onto strength when energy is low. That’s huge if you’re dieting down but don’t want to feel weak and flat.

💡 The bottom line: Creatine isn’t just for bulking. It’s a supplement with wide-reaching benefits for your body and your brain — and it’s just as effective when cutting as it is when adding size.

Myth 8: All Creatine Types Are Equal

The supplement industry loves to sell you on “new and improved” creatine — creatine HCL, buffered creatine, Kre-Alkalyn, you name it. They all come with flashy promises: better absorption, no bloating, faster results.

Here’s the reality: Creatine monohydrate is still the king. It’s the most studied, the most effective, and the most affordable form of creatine you can buy. If you want results, stick to mono.

Now, to be fair — creatine HCL isn’t complete garbage. I’ve taken it myself from time to time. It mixes a little easier, and some people find it easier on their stomach. But in terms of actual results? It’s no better than monohydrate. And all the other types out there? Total BS marketing gimmicks designed to charge you more money for the same (or worse) effect.

💡 The bottom line: Don’t waste your money. Monohydrate is the gold standard. If you want to learn more about the different types and how they stack up, check out my full Creatine 101 breakdown here.

Myth 9: Creatine is a Steroid

This one makes me laugh and pisses me off at the same time. I can’t tell you how many times I’ve heard people — usually beginners — say, “I don’t want to take creatine, isn’t that basically a steroid?” No. Just no.

Creatine is not a steroid. Not even close. Steroids are synthetic hormones that directly alter your body’s natural testosterone and muscle-building processes. Creatine, on the other hand, is literally just a compound your body already makes and that you already get from food like steak and fish. It helps your muscles produce energy so you can push harder in the gym. That’s it.

Here’s the thing: the only reason people lump creatine in with steroids is because it actually works. It helps you recover faster, get stronger, and build more muscle over time — so of course the uneducated crowd slaps the “steroid” label on it. Meanwhile, the supplement industry and TikTok scammers love when you’re confused, because then they can swoop in and sell you their “all natural creatine alternative” for $60 a tub.

💡 The bottom line: Creatine is about as much of a steroid as eating a steak. Don’t fall for the fear-mongering — creatine is safe, natural, and one of the most effective supplements you can take.

Myth 10: Creatine Works Instantly

This one comes from people expecting creatine to act like a pre-workout. They take their first scoop and think they’ll magically be stronger or look bigger the next day. Sorry, but that’s not how creatine works.

Creatine isn’t a stimulant — it doesn’t give you a quick “kick” like caffeine. What it does is build up in your muscles over time until they’re fully saturated. That’s when you notice the benefits: more strength, more endurance, faster recovery, fuller-looking muscles.

If you do a “loading phase” (around 20g per day for a week), you’ll usually feel the effects within 5–7 days. If you just take the regular 3–5g per day, it’ll take closer to 2–3 weeks before you’re topped off. Either way, creatine is about consistency, not instant gratification.

💡 The bottom line: Creatine isn’t a magic powder that works overnight. Stick with it daily, and within a few weeks you’ll notice the difference in your strength and recovery.

FAQ: Creatine Myths Busted (2025)

Final Thoughts: Don’t Fall for Creatine Myths

Honestly, I don’t even want to have to write an article like this. Creatine is one of the most researched, most effective, and safest supplements out there, yet people keep spreading nonsense about it. The benefits are real: stronger lifts, faster recovery, fuller muscles — none of the scary side effects TikTok wants you to believe.

Maybe this is a little mean, but don’t take anything seriously you see on TikTok about creatine if it’s trying to scare you from taking it. Remember — if idiots could fly, TikTok would be an airport.

If you want a full breakdown of what creatine actually is and the different types, check out my Creatine 101 article here.

And if you’re ready to get started, creatine doesn’t have to be expensive. I recommend MyProtein’s creatine monohydrate — affordable, high quality, and proven to work. 👉 Grab it here.

💡 Bottom line: Don’t let myths hold you back. Take creatine consistently, train hard, and you’ll see the results for yourself.

Action Creates Greatness.

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