Creatine: The 'Supplement of the Year' That Everyone's Taking

Wellness influencer Bobby Parish just called creatine the "supplement of the year" for 2025.

And he's not wrong.

Creatine is the most researched supplement in sports nutrition. It's been studied for decades, and the evidence is overwhelming: it works.

But despite all the research, creatine is also one of the most misunderstood supplements out there.

People think it causes hair loss. They think it's steroids. They think it damages your kidneys. They think it makes you bloated and puffy.

After 13+ years of training clients, here's my take: Creatine is one of the safest, most effective supplements you can take. And most of the myths are complete nonsense.

What Is Creatine?

Creatine is a naturally occurring compound made from three amino acids: arginine, glycine, and methionine.

Your body produces it in your liver, kidneys, and pancreas. You also get small amounts from eating red meat and fish.

How It Works

Creatine helps your muscles produce ATP (adenosine triphosphate)—the energy your cells use for quick, explosive movements.

Think: lifting heavy weights, sprinting, jumping.

When you supplement with creatine, you saturate your muscles with creatine phosphate, which allows you to produce ATP faster and for longer.

Translation: You can lift heavier, do more reps, and recover faster between sets.

What Does Creatine Actually Do?

Let's talk about what the research actually shows.

1. Increases Strength and Power

This is what creatine is best known for. Studies consistently show 5-15% improvements in strength and power output.

If you bench 200 lbs, creatine could help you add 10-30 lbs to your max.

2. Builds Muscle Mass

A 2023 meta-analysis found that creatine combined with resistance training leads to 2-3 lbs more lean muscle gain compared to training alone.

It's not steroids-level growth, but it's real, measurable muscle.

3. Improves High-Intensity Exercise Performance

Creatine helps with any activity that requires short bursts of intense effort: sprints, HIIT, Olympic lifts, CrossFit.

4. Speeds Up Recovery

Creatine helps you recover faster between sets and between workouts by replenishing ATP stores.

5. Increases Training Volume

Because you can do more reps and sets, your total training volume increases. More volume = more muscle growth over time.

The Hair Loss Myth: FINALLY Debunked

This is the big one. The myth that has kept millions of guys from taking creatine.

Here's the full story:

Where the Myth Came From

In 2009, a small study of 20 rugby players found that creatine supplementation increased DHT (dihydrotestosterone) levels by 56% during a loading phase.

DHT is linked to male pattern baldness in genetically predisposed individuals.

But here's the problem: The study didn't measure hair loss. It didn't measure hair follicle health. It only measured DHT.

And the increase happened during a high-dose loading phase (25g/day), not a normal maintenance dose.

The 2025 Study That Ended the Debate

A groundbreaking 2025 study finally looked at what actually matters: hair follicle health.

Researchers recruited 38 resistance-trained men and had them take 5g of creatine daily for 12 weeks.

They measured:

• DHT levels
• Testosterone levels
• Hair density
• Follicular unit count
• Hair thickness

The results?

• No change in DHT levels
• No change in testosterone levels
• No change in hair density, follicle count, or hair thickness

This was the first study to directly measure hair follicle health, and it found zero evidence that creatine causes hair loss.

Other Myths Debunked

Myth 1: Creatine Damages Your Kidneys

Truth: Multiple long-term studies show creatine is safe for healthy individuals with normal kidney function.

Creatine does increase creatinine levels (a waste product), but this doesn't mean kidney damage—it's a normal byproduct of creatine metabolism.

If you have pre-existing kidney issues, talk to your doctor before supplementing.

Myth 2: Creatine Is a Steroid

Truth: Creatine is not a steroid. It's a naturally occurring compound found in food.

It doesn't alter your hormones like steroids do. It simply helps your muscles produce energy faster.

Myth 3: You Have to "Load" Creatine

Truth: Loading (taking 20g/day for 5-7 days) saturates your muscles faster, but it's not necessary.

You can just take 5g/day and reach saturation in 3-4 weeks. Same result, no bloating.

Myth 4: Creatine Makes You Bloated and Puffy

Truth: Creatine pulls water into your muscle cells (intramuscular water), which can add 2-4 lbs of water weight.

But this isn't bloating—it's water inside your muscles, which makes them look fuller and more pumped.

You're not retaining water under your skin like salt does.

Myth 5: You Need to Cycle Creatine

Truth: There's no scientific reason to cycle on and off creatine. You can take it year-round safely.

Who Should Take Creatine?

Creatine is beneficial for:

• Anyone lifting weights: Helps you build more muscle and strength
• Athletes doing high-intensity sports: Improves sprints, jumps, explosive power
• CrossFitters, HIIT enthusiasts: Increases work capacity and recovery
• Older adults: Helps preserve muscle mass and strength
• Vegetarians/vegans: They get zero creatine from diet, so supplementation is especially beneficial

Who Shouldn't Take Creatine?

You should skip creatine if:

• You have kidney disease (talk to your doctor first)
• You're a pure endurance athlete (marathons, ultra-distance cycling) - it may add weight without performance benefit
• You don't train hard enough to benefit (if you're doing light yoga, you don't need it)

How to Take Creatine

1. What Type to Buy

Creatine monohydrate is the most researched and cheapest form. Don't waste money on fancy versions.

2. How Much to Take

Standard dose: 5g per day (about 1 teaspoon)

Loading phase (optional): 20g per day for 5-7 days, then 5g per day maintenance

Loading gets you to saturation faster, but it's not necessary if you're patient.

3. When to Take It

Timing doesn't matter much. Take it whenever is convenient.

Some people prefer post-workout because insulin (from carbs/protein) may help absorption slightly. But the difference is minimal.

Consistency matters more than timing.

4. Mix It With

Mix it with:

• Water
• Protein shake
• Juice (the sugar helps absorption slightly)

It dissolves better in warm liquid.

Side Effects

Most people tolerate creatine well, but some experience:

• Water retention: 2-4 lbs of intramuscular water (this is normal and desirable)
• Stomach upset: Usually from loading phase or not drinking enough water
• Cramping: Rare, usually due to dehydration

How to avoid side effects: Drink plenty of water (half your body weight in ounces daily). Skip the loading phase if it bothers your stomach.

Claims With Weak Evidence

Creatine has been studied for other benefits, but the evidence is weaker:

• Brain function: Some studies show cognitive benefits, but more research is needed
• Blood sugar regulation: Mixed results, not strong enough to recommend for this purpose
• Anti-aging: Possible benefits for older adults, but limited research

Stick to creatine for what it's proven to do: build muscle and strength.

How Much Does It Cost?

Creatine is ridiculously cheap. A 500g tub (100 servings) costs $15-25.

That's about $0.15-0.25 per serving. Less than a cup of coffee.

For the results you get, it's one of the best values in fitness.

The Bottom Line

Creatine is the most researched, most effective, and safest muscle-building supplement on the market.

If you lift weights and want to maximize strength and muscle growth, you should be taking it.

The hair loss myth has been thoroughly debunked by a 2025 study that directly measured hair follicle health and found zero impact.

Don't let bro-science keep you from one of the few supplements that actually works.

CJ Critney is a personal trainer and owner of FYTS Fitness in Westlake Village, California, with 13+ years of experience transforming clients through science-backed training and faith-driven discipline.