Uploaded September 2026 | Updated September 2026, 1 hour ago
Creatine side effects: which ones are real and which are myths?
Everyone asks the same three questions about creatine. Does it cause hair loss? Is it bad for your kidneys? Won't it make you look puffy and bloated?
So I went through the actual research on creatine side effects to see what holds up — and one of them surprised me, because it turned out to be partly true. Just not the one most people worry about.
Here's what I cover:
The creatine hair loss myth — the whole panic traces back to one 2009 study on rugby players that measured DHT levels and never once checked anyone's hair. No hair counts, no scalp photos, nothing. Fifteen years of follow-up research since has found no direct link.
Creatine and kidney damage — why your creatinine levels rising on a blood test doesn't mean your kidneys are struggling (eating a steak before a blood test does the same thing). Studies have tracked healthy people taking creatine daily for up to five years with no adverse effects.
Water retention and bloating — partially true, but it's water pulled into your muscle cells, not sitting under your skin. Most of the bloating reputation comes from old-school 20g loading protocols.
Cramping and dehydration — the research went in completely the opposite direction to what everyone assumed.
Stomach issues — the one genuinely annoying side effect, and the three fixes that sort it for most people.
I also get into what creatine does beyond muscle — the brain research on memory, mental fatigue and sleep deprivation, and why it's being looked at for ageing, bone health and recovery from head injuries.
Timestamps:
0:00 Intro — Is Creatine Safe? 4 Myths That Won't Die
0:28 Does Creatine Cause Hair Loss?
1:40 Does Creatine Cause Kidney Damage?
2:50 Does Creatine Cause Water Retention & Bloating?
3:46 Does Creatine Cause Cramping & Stomach Issues?
4:23 Creatine Brain Benefits — What New Research Says
5:21 The ONE Real Creatine Side Effect
WHAT I COVER:
This is an honest, hype-free review of creatine monohydrate side effects based on published research and systematic reviews for healthy adults. No sponsorship on this video — just what the studies actually show and where people get confused.
LINKS:
Creatine I used for reference (ON Micronized Creatine Monohydrate): [your affiliate link]
My full creatine guide + studies mentioned: [add link if you have one]
Let me know in the comments if you've tried creatine yourself and what you noticed — I'd really love to know.
—
Disclaimer: I'm not a doctor. This content is for information only and isn't medical advice. Please don't take my advice over a doctor's advice — talk to your healthcare professional before starting any supplement.
#creatine #creatinesideeffects #iscreatinesafe
Honest, no-BS supplement & fitness testing. I try everything myself before telling you if it's worth your money.
I'm Stuart Patrick, founder of ListedFit. My promise is simple: honest reviews you can trust. I buy, test, and break down supplements, protein, creatine, running shoes, earbuds & fitness gear with real-world testing, not marketing hype.
If a video is sponsored, I'll tell you upfront and my opinion stays my own. No paid hype, no hidden deals.
Subscribe if you want the truth before you buy.
Product to test or business inquiry: stuart@listedfit.com
Instagram: instagram.com/listedfit | TikTok: tiktok.com/@listedfit
Disclaimer: I'm Stuart Patrick. I test everything I review, but these videos reflect my personal experience and opinion, not medical advice — results vary. Some links may be affiliate links. Talk to a healthcare professional before changing your diet or supplements.
Creatine side effects: which ones are real and which are myths?
Everyone asks the same three questions about creatine. Does it cause hair loss? Is it bad for your kidneys? Won't it make you look puffy and bloated?
So I went through the actual research on creatine side effects to see what holds up — and one of them surprised me, because it turned out to be partly true. Just not the one most people worry about.
Here's what I cover:
The creatine hair loss myth — the whole panic traces back to one 2009 study on rugby players that measured DHT levels and never once checked anyone's hair. No hair counts, no scalp photos, nothing. Fifteen years of follow-up research since has found no direct link.
Creatine and kidney damage — why your creatinine levels rising on a blood test doesn't mean your kidneys are struggling (eating a steak before a blood test does the same thing). Studies have tracked healthy people taking creatine daily for up to five years with no adverse effects.
Water retention and bloating — partially true, but it's water pulled into your muscle cells, not sitting under your skin. Most of the bloating reputation comes from old-school 20g loading protocols.
Cramping and dehydration — the research went in completely the opposite direction to what everyone assumed.
Stomach issues — the one genuinely annoying side effect, and the three fixes that sort it for most people.
I also get into what creatine does beyond muscle — the brain research on memory, mental fatigue and sleep deprivation, and why it's being looked at for ageing, bone health and recovery from head injuries.
Timestamps:
0:00 Intro — Is Creatine Safe? 4 Myths That Won't Die
0:28 Does Creatine Cause Hair Loss?
1:40 Does Creatine Cause Kidney Damage?
2:50 Does Creatine Cause Water Retention & Bloating?
3:46 Does Creatine Cause Cramping & Stomach Issues?
4:23 Creatine Brain Benefits — What New Research Says
5:21 The ONE Real Creatine Side Effect
WHAT I COVER:
This is an honest, hype-free review of creatine monohydrate side effects based on published research and systematic reviews for healthy adults. No sponsorship on this video — just what the studies actually show and where people get confused.
LINKS:
Creatine I used for reference (ON Micronized Creatine Monohydrate): [your affiliate link]
My full creatine guide + studies mentioned: [add link if you have one]
Let me know in the comments if you've tried creatine yourself and what you noticed — I'd really love to know.
—
Disclaimer: I'm not a doctor. This content is for information only and isn't medical advice. Please don't take my advice over a doctor's advice — talk to your healthcare professional before starting any supplement.
#creatine #creatinesideeffects #iscreatinesafe
Honest, no-BS supplement & fitness testing. I try everything myself before telling you if it's worth your money.
I'm Stuart Patrick, founder of ListedFit. My promise is simple: honest reviews you can trust. I buy, test, and break down supplements, protein, creatine, running shoes, earbuds & fitness gear with real-world testing, not marketing hype.
If a video is sponsored, I'll tell you upfront and my opinion stays my own. No paid hype, no hidden deals.
Subscribe if you want the truth before you buy.
Product to test or business inquiry: stuart@listedfit.com
Instagram: instagram.com/listedfit | TikTok: tiktok.com/@listedfit
Disclaimer: I'm Stuart Patrick. I test everything I review, but these videos reflect my personal experience and opinion, not medical advice — results vary. Some links may be affiliate links. Talk to a healthcare professional before changing your diet or supplements.
