When it comes to supplements that may help you reach your goals faster, whey protein likely tops the list. A close second, though, is probably creatine. And for good reason. Creatine has a reputation for helping boost performance, increase muscle size and strength, and aid in recovery. More recently, it’s been found to help fight age-related muscle loss and even help support cognitive health. Yet despite its immense popularity and extensive research (over 1,000 clinical studies), creatine continues to be surrounded by a surprising amount of misinformation. There’s no shortage of creatine myths floating around.

Here’s the thing—many of these creatine myths are just that. Myths! And believing them could be holding you back from real results. Isn’t it time to separate fact from fiction? Yes? Let’s dive into eight common creatine myths, where they came from, and why it’s time to stop believing them ASAP.

Creatine Myth #1: Creatine Must Be Loaded

This myth was especially popular when creatine first came out. In fact, that was the recommendation in the beginning. It was suggested that you need to spend several days taking a larger dose of creatine to supersaturate the muscles with creatine. That is, take 20 grams of creatine daily for 5 to 7 days, followed by a maintenance dose of 2.5 to 5 grams daily. But is the loading phase really necessary?

Creatine Fact: Nope, Loading Isn’t Required

Loading can indeed help saturate your muscles with creatine faster. However, it’s not essential to reap the many rewards of this supplement. A steady dose of 2.5 to 5 grams per day from the start will get you to the same place. It might also be easier for your digestive system as higher doses may cause mild stomach discomfort and bloating.

Sticking with one to two 2.5-gram servings of creatine daily will ensure your muscles get fully saturated over a few weeks, without the hassles of interrupting your day or the potential tummy troubles. Just make sure you’re using creatine consistently.

Creatine Myth #2: Creatine Supplementation Isn’t Necessary Since It’s Found in Foods

There’s a group of people who recommend avoiding supplementation since nutrients are readily found in foods. For instance, creatine is naturally found in red meat and fish. Why supplement if you can get nutrients in your diet, right?

Creatine Fact: Diet Alone Isn’t Enough

Especially if we consume a whole-food, nutrient-rich diet, we can get a lot of the nutrients our bodies need. However, when it comes to nutrients like creatine, you’d have to eat enormous amounts of steak or fish to get the same amount of creatine as found in a single serving of creatine supplements. For instance, a pound of red meat contains around 1 to 2 grams of creatine. Yet the recommended daily use is between 2.5 and 5 grams per day. Unless you are able (and want) to eat mountains of meat every day—which can be costly to your wallet, digestive system, and waistline—then supplementing is the most efficient way to ensure you’re consuming the recommended amount.

Plus, for people following a plant-based diet, supplementation is essentially the only way to consume creatine. It’s simply not found even in high-protein plant foods. So, supplementation is the simplest solution for getting optimal levels for muscle growth, performance, recovery, and other benefits.

Creatine Myth #3: Creatine Must Be Taken with Sugar (such as Fruit Juice) for Absorption

Again, this myth has been common since creatine first hit the market. It stems from the idea that sugar, specifically glucose, spikes insulin. Insulin then helps shuttle nutrients (like creatine) into muscles faster. But does that mean it’s best to mix creatine with fruit juice, candy, or other sweets to get results?

Creatine Fact: No—Creatine Works Just Fine on Its Own

It is, indeed, true that insulin can enhance the uptake of creatine into muscles. So, we can see where the myth came from. That said, the need for sugar isn’t as vital as the myth suggests. Creatine can still be highly effective with or without that sugar rush, especially for folks who are using it consistently. Again, over time, your muscles will gradually become saturated, even if you’re mixing it with plain ol’ water, into a protein shake, stirred into oatmeal, or mixed into a fruit-filled smoothie.

While sugar might provide a little-bitty boost in absorption, it’s certainly not required. And for most of us, there’s no need to add any additional sugar to our diets. So, stick with a regular dose and allow your body to do the rest—no added sugar needed.

Creatine Myth #4: Creatine Shouldn’t Be Combined with Caffeine

We’re not exactly sure when this myth came about, but many people believe that creatine and caffeine don’t mix. Some even claim that caffeine cancels out the effects of creatine. Others suggest combining the two can increase the risk of dehydration or cause muscle cramps.

Creatine Fact: Creatine and Caffeine Can Happily Coexist

One of the early studies on creatine hinted that caffeine could interfere with creatine’s ability to boost muscle performance. However, more recent research dispels that possibility. In fact, there’s no solid evidence suggesting moderate caffeine consumption significantly reduces creatine’s effectiveness. And lots of fitness enthusiasts enjoy their creatine mixed into a pre-workout coffee or energy drink with no issues.

Do note, however, that high amounts of caffeine can lead to dehydration, especially if you’re training intensely in warm environments. This is a known effect of consuming caffeine—with or without added creatine. As long as you stay hydrated and don’t go wild with the caffeine, you can safely combine the two, and they’ll both provide their usual benefits.

Creatine Myth #5: The More Creatine, the Better

It’s easy to fall into a more is better mindset, especially when you want to reach your goals quickly. That can cause you to think that if some creatine is good, taking more may be even better.

Creatine Fact: The Excess Creatine Is Likely Just Going to Waste

Your muscles can only store so much creatine. Once they’re fully saturated, which usually takes just a few weeks of regular use, any extra creatine you take is just excreted by the body. So, it literally goes to waste. Rather than providing additional benefits, you’re only left with more expensive urine.

Taking more than the recommended 2.5 to 5 grams per day won’t make you stronger or more muscular overnight. But it could lead to some mild digestive discomfort, such as bloating or stomach upset. Stick to the recommended amount and let your consistency over time do the heavy lifting.

Creatine Myth #6: Creatine Isn’t for Women

Because men often supplement with creatine to bulk up and gain muscle size and strength, it’s led to the common misconception that creatine is a guy thing. And thus, it’s not for women, especially those who don’t want to gain excessive muscle mass.

Creatine Truth: Creatine Is Great for Men and Women!

Please excuse us while we roll our eyes at this myth. Creatine is NOT just for men. It can be highly beneficial for women as well. Creatine helps improve strength, endurance, and muscle recovery, regardless of gender. But it won’t bulk you up unless that’s specifically your goal and you’re training hard for it. If your goal is to get big, strong muscles, you’ll have to push your muscles with heavy loads, eat extra calories, and give your body plenty of time to recover. Even then, the vast majority of women will never get as big as hard-training men (due to our genetic and hormonal differences).

What creatine can do for women is help them build and maintain lean, calorie-burning muscle, enhance workouts, and promote overall athletic performance. In addition, more recent research suggests creatine may provide specific benefits for women, including improved bone density and improved cognitive function—both of which are essential for healthy aging.

So, ladies, there’s no reason to shy away from creatine or other supplements designed to help you reach your health and fitness goals.

Creatine Myth #8: Creatine Is Effective for Everyone

With all the hype surrounding creatine, you may assume everyone who uses it will enjoy the same amazing results.

Creatine Truth: We’re All Different

Creatine has been extensively studied and found to be one of the most effective supplements available. However, it doesn’t have the same impact on everyone. Some people are what’s known as “non-responders.” That means their bodies don’t benefit as much from creatine supplementation. This may be because they naturally have higher levels of creatine in their muscles. Or there are specific factors that affect how their bodies process creatine.

If you aren’t seeing the expected results from creatine, don’t worry. There are still plenty of other ways and supplements that may help improve your performance, strength, and recovery. Creatine is but one of many tools in the fitness toolbox.

That said, the majority of people find that creatine lives up to its reputation and then some, helping not only enhance workout performance, strength, and muscle growth but also supporting energy levels during workouts and even promoting cognitive functioning and decreasing the appearance of sun damage and wrinkles.

Creatine Myths: Busted!

Creatine is one of the most popular and well-researched supplements you can find. That might be why it’s surrounded by so much misinformation—some people think it’s just too good to be true. By debunking these myths, we hope it’s clear that creatine is safe, effective, and versatile for most people—including athletes, regular gym goers, or people who are simply interested in healthy aging and overall fitness. Just remember, consistency is key.

Now that the myths have been busted, discover everything you need to know about creatine, what it can really do (according to research), and why it may just be one of the best tools to add to your healthy aging arsenal.