What the latest U.S.-led review reveals about one of the most misunderstood supplements.
A brand-new paper published in the Journal of the International Society of Sports Nutrition (2025) brings together leading creatine researchers from around the world—led by a U.S.-based team—to address lingering myths about creatine monohydrate (CrM). Despite its status as one of the most well-researched and widely used supplements in sport and health, misinformation still circulates online and even in clinical settings. This comprehensive review breaks down what the science really says.
Myth 1: “Creatine is only for male bodybuilders”
This is one of the most persistent misconceptions—and it’s completely false. Creatine isn’t just for heavy lifters or bodybuilders. Research shows it offers benefits for a wide range of people, including older adults, women, adolescents, and vegetarians. It supports muscle strength, power, and recovery—but also plays a role in preserving lean mass, improving function in aging populations, and enhancing rehabilitation after injury or immobilization.
Myth 2: “Creatine doesn’t do anything if you’re not working out”
This one is nuanced. While exercise definitely enhances creatine’s effectiveness, it’s not strictly required. Supplementation can still raise muscle creatine stores, which may help with strength, delay fatigue, and improve basic physical function—particularly in people with lower baseline levels like older adults, vegans, and vegetarians.
Myth 3: “You have to take it at the exact right time”
The idea that creatine must be taken at a specific moment—right before or after a workout—to be effective has been overstated. Although timing might influence uptake slightly due to changes in blood flow during training, long-term studies show that it doesn’t really matter when you take it. Daily consistency is far more important.
Myth 4: “Creatine and caffeine cancel each other out”
This myth came from early studies, but newer research shows moderate caffeine use doesn’t block creatine’s benefits. In some cases, caffeine may even enhance aerobic performance after a loading phase. High doses of caffeine or low tolerance may cause some digestive upset, but the combination is generally safe and effective.
Myth 5: “Creatine causes dehydration, bloating, or kidney problems”
Creatine draws water into muscle cells, which can lead to slight weight gain—not dangerous bloating. It does not cause dehydration or kidney damage when used as recommended. Numerous clinical studies have confirmed its safety, even with long-term use in healthy individuals.
How Creatine Works
Creatine is a naturally occurring compound made in the liver and found in foods like red meat and fish. Most of it is stored in muscle cells, where it plays a critical role in energy production. During high-intensity activity, muscles use ATP (adenosine triphosphate) as their primary energy source. Creatine helps regenerate ATP quickly by donating a phosphate group, allowing muscles to perform better for longer.
Supplementing with creatine increases your muscles’ stores of phosphocreatine, which boosts energy availability. It also draws water into the muscle cells, creating a more hydrated, anabolic environment that supports muscle repair and growth. Over time, this leads to better strength, increased lean mass, and improved performance.
Dr Hunt’s Opinion
Creatine monohydrate as one of the most extensively studied and evidence-based supplements available. A daily dose of 3–5 grams is generally considered safe and effective for supporting strength, performance, and overall health.