Creatine has become a popular wellness supplement, praised for benefits to muscle, brain, and bone health. Yet myths persist. A recent analysis reviews five common beliefs about creatine with input from a leading researcher. For Thai readers, these insights help inform safer, smarter decisions about supplementation.
Myth 1: Creatine causes hair loss The hair-loss claim traces back to a study in rugby players who took high-dose creatine. The study found changes in a hormone linked to hair loss, but it did not establish causation. Subsequent research has not confirmed that creatine raises testosterone or DHT to levels that trigger hair loss. Overall, the hair issue remains largely unproven.
Myth 2: Creatine causes cancer Early concerns arose from observing higher cancer risk in some people who used creatine. Current research shows no causal link between creatine and cancer. In fact, some evidence suggests that a creatine-rich diet could be associated with lower cancer risk for adults over 20, and it may help cancer patients maintain muscle during treatment.
Myth 3: Creatine raises blood pressure Some small studies hinted at blood-pressure changes in people with hypertension, but results were inconclusive due to small samples. In healthy individuals, creatine does not worsen blood pressure and may improve vascular function. Thai readers with hypertension should still seek medical advice before starting any supplement.
Myth 4: Creatine harms kidneys A 1998 case report led to long-standing worries about kidney health. Decades of clinical trials have since shown that creatine does not damage kidney function in healthy people. Those with kidney disease or concerns should consult a healthcare professional before use.
Myth 5: Creatine causes bloating and weight gain in women Creatine can cause temporary water retention during the initial loading phase, but it does not cause permanent fat gain. Using moderate daily doses—typically five to ten grams—helps minimize side effects and makes creatine more tolerable for many Thai users.
Cultural and local relevance for Thailand Thailand’s wellness culture values evidence-based guidance and balanced lifestyles. Local readers benefit from connections between global science and Thai healthcare practices. Data from reputable Thai health institutions and regional researchers support informed decisions, especially for individuals with pre-existing conditions.
Practical takeaways
- Start with a conservative dose and consult a healthcare provider, especially if you have kidney or blood-pressure concerns.
- Monitor how your body responds during the first weeks of use.
- Prioritize products from reputable sources and avoid high-dose regimens unless advised by a clinician.
The broader message is clear: modern science supports many benefits of creatine when used responsibly, while debunking common myths. Staying informed through credible sources helps Thai readers align wellness choices with health goals.