Creatine myths

Creatine is the most-studied sports supplement (500+ studies).

• Is it harmful? 3–5 g a day for years is safe in healthy people. With kidney disease, see a doctor.
• Water retention? The water goes into the muscle (+1–2 kg) — muscles look fuller; it's not puffiness under the skin.
• Hair loss? A hypothesis from one small study, not proven.
• Do I need to cycle it? No, you can take it continuously; stopping is harmless too.
• Is loading necessary? No — at 3–5 g a day muscles saturate in 3–4 weeks.
• Monohydrate or HCl? Monohydrate is the best-proven and cheapest.

Women and people over 40 can take it too — it helps strength and keeping muscle.