Creatine has one of the strongest evidence bases in the entire supplement world. And yet, it’s surrounded by myths and widespread misinformation online and especially on social media…
‘It's just for gym bros and athletes!’
‘It’ll make you bloated’
‘It’s dangerous for your kidneys’
‘It’s only for men’
… Actually, these are all wrong (for reasons I’ll explain shortly).
My Creatine of Choice
Just like any other supplement, I scrutinise creatine products to make sure they provide genuine benefits for my health (and not the opposite). This process involves me considering the following:
- Is the use of supported by high quality research?
- Is it safe for healthy adults at recommended doses?
- Does it support functional performance across our lifespans?
- Is the formulation clean and transparent?
Extracted’s Creatine Monohydrate answers ‘yes’ to all of the above, which is why I’ve made it part of my daily routine.
Table of Contents
My Creatine of Choice 5 Creatine Myths… Busted! Myth #1: It's Only For Athletes Myth #2: It Makes You Bloated Myth #3: It Isn’t For Women Myth #4: It Damages Your Kidneys Myth #5: It's Just For Muscles Why I Recommend Extracted's Creatine Monohydrate Creatine: The Bottom Line Frequently Asked Questions
5 Creatine Myths… Busted!
It’s time to put the rumours to bed! Let’s unpack some of the most common myths about creatine and look at what the science actually says (alongside my real-world clinical experience):
Myth #1: It's Only For Athletes
...NOPE!
Yes, creatine does improve high-intensity exercise performance. That’s not marketing, that’s an approved health claim by the European Food Safety Authority, in addition to the International Society of Sports Nutrition.
But here’s what matters in real life: it supports us in ATP production. Think of this as our body’s energy currency. This affects:
Strength training
Functional capacity
Muscle preservation with age
Recovery
Cognitive energy
In clinic, I work with adults who want to maintain their independence, improve strength and feel less fatigued. This is not elite sport; this is life.
Myth #2: It Makes You Bloated
Here's what creatine actually does:
Increases water inside muscle cells
Supports performance
Enhances training adaptations
This is intracellular hydration and not the soft bloat that some people claim. When I started taking Creatine Monohydrate I did notice small increases on the scale, but this wasn’t your ‘classic’ weight gain. And it especially wasn’t an increase in body fat. Rather, I noticed my muscles looking fuller and more defined. What I also observed:
Better output in the gym - I can train more intensely
Improved recovery - I can train more frequently
No digestive discomfort - nothing to report!
Quality matters. Extracted’s Creatine Monohydrate is highly micronised (no grit, dissolves easily), flavour free and contains no fillers, binders, sugars or artificial ingredients.
In my experience, poor solubility is often what leads people to think creatine 'doesn't sit well'.
Myth #3: It Isn’t For Women
Women, particularly during peri- and post-menopause, can experience accelerated muscle loss due to hormonal shifts within the body. You’re probably thinking: where does creatine fit within this? Well, it can help as it supports lean muscle retention and can prevent bone density loss.
The other benefit is that it can also aid potential cognitive resilience. Because creatine is also stored in the brain (and supplementing can increase levels within the brain), this correlates with possible benefits in memory and other cognitive domains which we know can be impacted during the menopause (more about this in myth 5).
In my experience of supporting women to navigate hormone-related changes, the conversation is always about strength, longevity and functional ability. This is exactly what creatine supports.
Myth #4: It Damages Your Kidneys
This is probably my favourite one!
This myth stems solely from the confusion relating to creatinine (notice the difference in spelling) levels in the blood and therefore, blood tests.
In healthy individuals, recommended doses of creatine monohydrate have consistently shown to be safe. The current understanding is this: when you stop taking creatine, your creatinine level (waste product of creatine) returns to baseline. Taking creatine supplements can increase creatinine levels in the blood and therefore blood tests, but this usually reflects increased creatine turnover, not kidney damage!
The International Society of Sports Nutrition concludes that the long-term supplementation is not associated with any harmful effects in healthy adult populations. As with everything, if you have any concerns over your health or wish to extend these queries further, you should discuss with a medical professional.
My advice is simple:
Stick to the recommended daily amount
Stay hydrated
Seek individualised medical advice if you have any concerns or queries and/or new/existing health conditions
For ‘healthy’ adults, the safety data is considered very robust.
Myth #5: It's Just For Muscles
As I mentioned, creatine is also stored in the brain. Research indicates creatine monohydrate may support the following aspects of cognitive function:
Working memory
Mental fatigue resistance
Cognitive processing under stress
In my personal experience, I feel that during high cognitive load periods - whether that be report writing or complex case management - I notice improved mental endurance when I’m supplementing creatine consistently, in addition to focus and attention.
I also feel less ‘foggy’ when I’m tired and being challenged with similar tasks when supplementing creatine. It’s not dramatic, it’s subtle - but subtle improvements compound over time.
Why I Recommend Extracted's Creatine Monohydrate
As a registered professional I care very much about what I attach my name to.
Extracted’s Creatine Monohydrate reports being:
100% pure creatine monohydrate
High-micronised for superior solubility
Flavour-free for versatility (mixing easily into your morning juice or shake)
Free from fillers, binders, sugars or artificial ingredients
Creatine: The Bottom Line
Creatine is not:
A steroid
A shortcut
A miracle cure
Creatine is:
Heavily evidence-backed
Widely studied
Safe for healthy individuals
Supportive of physical and potentially cognitive performance
As a Health Coach and Occupational Therapist, my focus is all about functional longevity and Extracted's Creatine Monohydrate aligns perfectly with that.
The Author: Jordan Cantwell BSc Occupational Therapist
Jordan combines occupational therapy principles, health coaching and holistic support to help individuals improve their physical, cognitive and emotional wellbeing.
Jordan has experience working in multiple hospital settings and currently specialises in support and rehabilitation for individuals suffering from long-term effects of Covid-19.
Frequently Asked Questions
How long does creatine take to work?
Generally speaking, you’ll start noticing improvements in performance within a week to a few weeks of consistent use.
More significant improvements to performance, strength and muscle mass are often seen within a few weeks to a couple of months - provided you stick to your training routine and take creatine consistently.
Are the ingredients safe?
We partner with expert nutritionists and formulation teams to develop our high-potency supplements, prioritising quality and safety at all times.
Our formulas are much more powerful than ‘off-the-shelf’ supplements, providing long-term effectiveness.
Can I take creatine with other medication?
It’s generally safe to take creatine whilst on other medication. However if you’re taking meds because of kidney issues, then please consult with your doctor as creatine can sometimes interfere with nephrotoxic drugs.
How do your subscriptions work?
Subscriptions are a convenient way to get your supplements delivered every month. After purchasing you will receive an email to manage your subscription.
You can cancel or pause at any time. We also send out handy reminders 3 days before you are billed so you know when your next pouch is on its way!
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
