Benefits and risks of creatin

Creatine can improve strength, power, muscle growth, and recovery, with possible cognitive benefits; the main concerns discussed are gastrointestinal upset and an uncertain possible connection to hair loss. 1 2

• 1. Other potential benefits: Creatine may support hydration, bone mineral density, memory and executive function, and mood. Cognitive effects have also been discussed in connection with traumatic brain injury, though that is a serious medical condition requiring physician guidance. 3 4
• 2. Testosterone, DHT, and hair: One physician notes slight increases in total testosterone and conversion to DHT. DHT is associated with male-pattern baldness, but the evidence that creatine itself causes hair loss is uncertain; the cited DHT finding came from one study and did not directly measure hair loss. 5 6
• 3. Stomach upset and dosing: Creatine can irritate the gut, especially with loading. Taking about 5 grams daily instead of loading reaches the same endpoint more gradually and may reduce GI issues; splitting doses may also help. 7
• 4. Lean mass and fat loss: Creatine can increase lean mass, partly by drawing water into muscle, and may help people train harder. It is not described as a fat burner; any fat-mass effect may be indirect. 8