Creatine, along with protein, is the most studied sports supplement in the world, with hundreds of scientific studies published over more than three decades. However, it is still surrounded by myths that scare many people before trying it: that it is a steroid, that it damages the kidneys, that it is only for bodybuilders, or that it causes unsightly water retention. In this article, we separate what scientific evidence says from what is merely a rumor, so you can decide with real information if creatine makes sense for you and your training routine.

What is creatine and how does it work?

Creatine is a molecule that the body naturally produces in the liver, pancreas, and kidneys, and which we also obtain in small amounts from foods like red meat and fish. It is primarily stored in skeletal muscle, where it acts as a quick energy reserve for short, intense efforts, such as lifting weights, sprinting, or performing explosive repetitions. Supplementing with creatine increases these muscle reserves, leading to more strength, more power, and slightly faster recovery between sets. It is not a doping substance or experimental: it has been one of the most scientifically supported supplements for over three decades.

Myth 1: "Creatine is an anabolic steroid"

This is probably the most widespread myth and the furthest from reality. Anabolic steroids are synthetic derivatives of testosterone that alter the hormonal system. Creatine, on the other hand, is a non-hormonal compound that the body already produces; supplementing it simply increases a natural energy reservoir. It is not prohibited by any anti-doping agency and can be purchased over-the-counter as part of a performance-oriented diet, alongside other products from our sports nutrition collection.

Myth 2: "Creatine damages kidneys and liver"

This fear stems from the fact that creatine slightly raises blood creatinine levels, a marker used in tests to assess kidney function. But this increase is an expected effect of muscle metabolism, not a sign of actual damage. Numerous long-term studies in healthy individuals, including athletes who have been taking it for years, have found no kidney or liver function alterations associated with responsible use. However, if you have pre-existing kidney disease or concerns about your health, it's wise to consult your doctor before starting, as with any supplement. Maintaining good hydration throughout the day also helps the body process creatine without any discomfort.

Myth 3: "It's only for bodybuilders and causes water weight gain"

Creatine can indeed cause slight intramuscular water retention in the first few weeks, but this occurs within the muscle cell, not unsightly under the skin, and usually stabilizes after a while. Moreover, its benefits extend far beyond bodybuilding: it improves performance in strength and power sports, helps maintain muscle mass with age, and there is increasing research on its role in cognitive function, memory, and recovery after demanding mental efforts. That's why it's also interesting for active people who train endurance, walk daily, or simply seek to care for their muscle mass as they age, not just for those who lift heavy weights in the gym.

How much to take and when: the science-backed dose

The simplest and best-evidenced guideline is to take 3 to 5 grams of creatine monohydrate daily, every day, without the need for breaks or cycles. The time of day doesn't matter much: it can be taken with a meal, dissolved in water or a shake, and it makes no difference whether it's before or after training; consistency is key. Some people opt for a loading phase of about 20 grams spread over several doses for 5 to 7 days to saturate muscle stores faster, but it's not essential: the maintenance dose achieves the same point in about three to four weeks. The monohydrate form remains the most studied, most effective, and most economical compared to other more expensive variants on the market. It is common to combine it with a protein shake or with meal carbohydrates, as this can slightly favor its absorption, although taking it alone also works perfectly well.

Creatine in women and in adulthood

Another common myth is to think that creatine is "a man's thing" or only for bodybuilding gyms. Evidence shows similar benefits in women, including improvements in strength, body composition, and, in some studies, in managing hormonal changes associated with different life stages. It is also useful in adults to help slow down the natural loss of muscle mass associated with aging, always accompanied by strength exercise. If you are interested in taking care of your performance and energy in your daily life, you can combine it with other products designed for you in our women's health collection, or with basics like magnesium, which also contributes to normal muscle function.

Creatine is, in short, one of the most scientifically supported supplements with the fewest real reasons to distrust it. If you are looking for a quality product to incorporate into your routine, at AndaVida you will find creatine and other sports supplements from trusted brands in our sports nutrition collection. Visit us at andavida.es and resolve your doubts about which supplement best suits your training and your goals.