552: Creatine benefits & why it’s a must-have for women and men | Darren Candow, Ph.D.

Bloating

Dispelling the myth that creatine causes significant bloating and weight gain, Darren Candow explains that water retention typically occurs only during the loading phase. He suggests starting with a lower dose to minimize this effect. Creatine, when taken correctly, can actually aid in muscle growth and fat loss, making it a valuable supplement for body recomposition 1.

If you do notice the number on the scale go up in the first week, it's probably just water retention.

--- Darren Candow

For those concerned about bloating, Darren recommends splitting the dose into smaller amounts throughout the day 2.

   

Kidneys

Addressing concerns about kidney health, Darren Candow clarifies that elevated creatinine levels in blood tests are often misinterpreted. He advises informing healthcare providers about creatine supplementation to avoid false positives for kidney issues. Creatine is metabolized into creatinine, which can show up in blood work but does not indicate kidney damage 3.

Elevated creatinine levels are usually a false positive for kidney failure when you're on creatine.

--- Darren Candow

Darren emphasizes that creatine is safe and effective, debunking myths about its adverse effects on kidney health 4.

   

Hair Loss

Clarifying the misconception that creatine causes hair loss, Darren Candow points out that no studies have directly linked creatine to hair thinning or follicle loss. The myth originated from a single study on rugby players, but extensive research has shown no evidence supporting this claim 3.

There's never been a single study to show that creatine was directly linked to hair thinning or hair follicle loss.

--- Darren Candow

Darren also highlights the broader benefits of creatine, including its positive effects on muscle, bone, and brain health, especially when combined with exercise 5.