Written by Barry Lees, Founder of The Health Improvers. Last reviewed 3 August 2026.
Short answer: creatine is not a steroid, loading and cycling are not compulsory, and a small creatinine rise does not automatically mean kidney damage. But “well studied” is not the same as risk-free for every person, and creatine cannot currently be sold in Great Britain with a cognitive-function claim.
Commercial disclosure: We sell creatine monohydrate. This article distinguishes authorised commercial claims from wider research discussion.
Myth: creatine is a steroid
Fact: creatine is a naturally occurring compound involved in cellular energy transfer. It is not an anabolic steroid and does not act as a steroid hormone.
Myth: every 5g scoop provides 5g creatine
Fact: creatine monohydrate includes the mass of creatine and water. Creatine is about 88% of monohydrate by weight. Our product declares 5g creatine monohydrate, of which 4.4g is actual creatine. Compare the actual-creatine figure when it is provided.
Myth: creatine is only for bodybuilders
Fact: the authorised GB claim concerns successive bursts of short-term, high-intensity exercise. That can be relevant to resistance training, sprinting and some repeated high-intensity sports. The claim requires a daily intake of 3g creatine and targets adults performing high-intensity exercise.
Myth: creatine is a general energy or recovery supplement
Fact: the authorised commercial wording is narrower. It does not permit general promises about everyday energy, recovery, fat loss or guaranteed muscle gain. Product advertising must stay within the authorised claim and its conditions.
Myth: creatine is proven to improve cognition
Fact: research continues, but the proposed GB claim that daily creatine contributes to improved cognitive function was not authorised. The UK committee concluded that a cause-and-effect relationship had not been established at the proposed intake. That means cognitive support should not be used as a sales claim for a creatine supplement in Great Britain.
Myth: a creatinine rise proves kidney damage
Fact: creatine can modestly raise serum creatinine because creatinine is related to creatine metabolism. A recent systematic review found no significant change in glomerular filtration rate overall, while noting the rise in serum creatinine. That does not make creatine appropriate for everyone or allow a seller to diagnose a blood-test result.
People with kidney disease, abnormal kidney tests, a prescribed diet or relevant medication use should obtain individual medical advice. Tell the clinician interpreting kidney tests that you use creatine.
Myth: creatine always causes dehydration and cramping
Fact: controlled research has not established that routine creatine use inevitably causes dehydration or muscle cramps. Fluid needs still depend on activity, climate and the individual. Drink appropriately rather than following an arbitrary rule.
Myth: any early weight gain is new muscle
Fact: creatine can increase water held within muscle, especially when stores rise quickly. That can change scale weight before any training-related tissue change. Longer-term outcomes depend on training, diet, dose and the individual.
Myth: women should not take creatine
Fact: the authorised adult performance claim is not male-only. However, pregnancy and breastfeeding require a separate caution because evidence is limited; individual advice is appropriate.
Myth: everyone must load and cycle
Fact: loading raises stores faster but is optional. Routine cycling has not been shown to be necessary. Follow the product directions; our powder is directed at one 5g serving daily, providing 4.4g actual creatine.
Myth: expensive alternative forms are automatically better
Fact: systematic reviews have not shown alternative forms to outperform creatine monohydrate consistently. Solubility, flavour and packaging may differ, but premium language is not evidence of superior results.
What is firmly established?
Creatine monohydrate has a substantial evidence base, and qualifying products may use the authorised high-intensity performance claim. The honest version also includes limits: the claim is conditional, effects vary, health circumstances matter, and research findings outside the register do not automatically become lawful product claims.
Sources
- Great Britain Nutrition and Health Claims Register
- UKNHCC opinion on the proposed cognitive-function claim
- Creatine and kidney function: systematic review and meta-analysis
- Creatine forms, evidence and safety
- Alternative creatine forms: systematic review
Read how to take creatine or our UK creatine buying guide.
If creatine monohydrate fits your training and circumstances, view the full label for our Creatine Monohydrate Powder.
Always read the label. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Ask an appropriate healthcare professional for individual advice if you have a medical condition, take medication, are pregnant or breastfeeding, or are considering a supplement for a child.
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