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Episode #251: Creatine Mechanisms, Safety, Hair Loss, and More!
Barbell Medicine Podcast
Creatine: Myths, Benefits, and Safety
Short-term creatine studies using a loading period may show an initial increase in total body water, but long-term studies indicate that creatine does not increase total body water or fat mass. In fact, creatine may reduce the risk of dehydration and has been linked to decreased cramping, muscle tightness, strains, and injuries. It can also increase muscle satellite cell activation, supporting muscle repair and growth, especially when combined with resistance training. Overall, creatine has shown effectiveness and safety in various studies.
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