8 days ago
- Creatine is a natural nutrient found in meat and synthesized by the body, used to deliver energy inside cells.
- Creatine does not increase testosterone or cause baldness; these myths stem from a single discredited study.
- Creatine is safe for long-term use, even in high doses, with no adverse health risks.
- Creatine reliably increases strength (5–15% in short-term maximal power) by providing extra energy storage via phosphocreatine.
- Creatine is also important for brain function, but its cognitive benefits remain unproven; RCTs show small, non-significant effects.
- The European Food Safety Authority concluded that a cause-and-effect relationship between creatine and improved cognition has not been established.