DHT is a metabolite of testosterone, formed when the enzyme 5-alpha-reductase converts free testosterone to DHT [ 63]. In males, DHT can bind to androgen receptors in susceptible hair follicles and cause them to shrink, ultimately leading to hair loss [ 64]. However, in the van der Merwe et al. [ 61] study, no increase in total testosterone was found in the 16 males who completed the study. Free testosterone was not measured. Moreover, the increase in DHT and the DHT: testosterone ratio remained well within normal clinical limits. Furthermore, baseline (prior to supplementation), DHT was 23% lower in the creatine group (0.98 nmol/L) compared to the placebo group (1.26 nmol/L). Thus the small increase in DHT in the creatine group (+ 0.55 nmol/L after 7 days of supplementation and + 0.40 nmol/L after 21 days of supplementation), in combination with a small decrease in the placebo DHT response (-0.17 nmol/L after 7 days of supplementation and -0.20 nmol/L after 21 days of supplementation) explains the “statistically significant” increase in DHT noted by van der Merwe et al. [ 61]. While it is possible that creatine supplementation upregulated 5-alpha-reductase activity in these males (potentially leading to increased formation of DHT), no study has reported hair loss/baldness in humans. In mice with Huntington’s disease, creatine restored the brain’s phosphocreatine stores to 72% of pre-disease levels, compared with only 26% for control mice ( 34).

Creatine is one of the most widely researched supplements. In fact, a google scholar search for the terms “creatine supplementation” yielded 6,740 scholarly articles and a PubMed search yielded 562 articles, indicating there is a plethora of data for us to draw conclusions from. From decades of research and hundreds of studies, there are several well-substantiated benefits to creatine monohydrate including: Rare creatine-metabolizing syndromes. In children with the certain creatine deficiency syndromes, oral creatine supplements might improve some symptoms. Strumia E, Pelliccia F, D'Ambrosio G. Creatine phosphate: pharmacological and clinical perspectives. Adv Ther. 2012 Feb;29(2):99-123. As mentioned above timing of creatine is not a critically important aspect to supplementing with it. Consistent use over time is the most important aspect. The studies that have examined the timing of creatine seem to indicate that post-workout might be just a tad be bitter than pre-workout. Does it matter what you drink creatine monohydrate with?The theory that creatine supplementation increases fat mass is a concern amongst exercising individuals, possibly because some experience a gain in body mass from creatine supplementation. However, randomized controlled trials (one week to two years in duration) do not validate this claim. Acute creatine supplementation (7 days) had no effect on fat mass in young and older adults; however, fat-free mass was increased [ 86, 87]. Furthermore, three weeks of creatine supplementation had no effect on body composition in swimmers [ 88]. The addition of creatine to high-intensity interval training had no effect on body composition in recreationally active females [ 89]. In addition, the effects of creatine supplementation during resistance training overreaching had no effect on fat mass [ 70]. Moreover, in a group of healthy recreational male bodybuilders, 5 g/day of creatine consumed either pre- or post-training had no effect on fat mass [ 90]. In other short-terms studies lasting 6-8 weeks, there were no changes in fat mass from creatine supplementation. Becque et al. [ 91] found no changes in fat mass after six weeks of supplementation plus resistance training. In another 6-week investigation, no significant differences in fat mass or percentage body fat were observed after creatine supplementation [ 42]. Furthermore, creatine supplementation during an 8-week rugby union football season also had no effect on fat mass [ 92]. Creatine is not known to directly cause cramps. However, as creatine can increase intracellular water it may decrease the concentration of certain electrolytes so your need to consume things like sodium and magnesium may be a bit higher on creatine than when not on creatine. This is strictly conjecture though, more research needs to be done to determine the exact role of creatine on cramps. Is creatine useful for runners? Registered dietitian Kate Patton, RD, LD, breaks down how creatine works, if it’s safe to use and how to use it. What is creatine?

Candow DG, et al. Effectiveness of creatine supplementation on aging muscle and bone: Focus on falls prevention and inflammation. Journal of Clinical Medicine. 2019; doi:10.3390/jcm8040488. The vast majority of speculation regarding the relationship between creatine supplementation and hair loss/baldness stems from a single study by van der Merwe et al. [ 61] where college-aged male rugby players who supplemented with creatine (25 g/day for 7 days, followed by 5 g/day thereafter for an additional 14 days) experienced an increase in serum dihydrotestosterone (DHT) concentrations over time. Specifically, DHT increased by 56% after the seven-day loading period, and remained 40% above baseline values after the 14-day maintenance period. These results were statistically significant compared to when the subjects consumed a placebo (50 g of glucose per day for 7 days, followed by 30 g/day for 14 days thereafter). Given that changes in these hormones, particularly DHT, have been linked to some (but not all) occurrences of hair loss/baldness [ 62], the theory that creatine supplementation leads to hair loss / baldness gained some momentum and this potential link continues to be a common question / myth today. It is important to note that the results of van der Merwe et al. [ 61] have not been replicated, and that intense resistance exercise itself can cause increases in these androgenic hormones. In one study, people who supplemented with 8 grams of creatine per day for five days reduced mental fatigue during mathematical calculations, compared to those taking a placebo ( 13). Many creatine monohydrate products are described as “micronised”, which means it’s been ground into very fine particles so will mix better with water. “Creapure” creatine is often described as the purest form of creatine and costs a bit more, but other micronised creatine monohydrate supplements offer similar levels of purity. How much does creatine cost?In both the short-term and long-term, creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance. 5, 6 In addition, nearly all studies indicate that “proper” CM supplementation increases body mass by about 1 to 2 kg in the first week of loading. In fact, studies have shown that creatine supplements can increase markers of athletic performance, including muscle power and strength, by 5–15% ( 8). Healthy aging In summary, accumulating evidence indicates that you do not have to ‘load’ creatine. Lower, daily dosages of creatine supplementation (i.e. 3-5 g/day) are effective for increasing intramuscular creatine stores, muscle accretion and muscle performance/recovery. Is creatine beneficial for older adults?

Kreider RB, Leutholtz BC & Greenwood M. Creatine. Nutritional Ergogenic Aids. CRC Press LLC: Boca Raton, FL, 2004, p 81-104 Dans un premier temps, on remarque que la congestion musculaire est beaucoup plus rapide. Aussi, la force augmente de façon substantielle sur tous les exercices. Enfin, on sent que l'on récupère mieux pendant les séances et entre les séances.Creatine monohydrate is not only the cheapest and most common form of creatine, but it’s also the best choice. It’s been researched well, and no other formulation has been shown to be more beneficial in terms of improving performance. Pour les sports plus fonctionnels où le but est d'améliorer ses performances de force ou d'explosivité, une dose de créatine avant ou après l'entraînement sera suffisante pour saturer les fibres musculaires, du moment où les séances sont régulières dans la semaine. Si en revanche une compétition est en vue, le supplément de créatine sera également pris sur les jours de repos, notamment lors de la période d'affûtage. Quel dosage de créatine pour une efficacité optimale ? Yes, you will. You may notice some slight decrease in weight and muscle volume due to lower levels of water retention in your muscle tissue, but the actual muscle mass, in terms of muscle fiber, will remain after you stop taking creatine. Is creatine monohydrate loading required?

The human body produces some creatine naturally and it’s also present in some foods such as red meat, but only in small amounts, making supplements a good option for those who train regularly. What forms does creatine come in? Kreider RB, et al. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017; doi:10.1186/s12970-017-0173-z.

How Much Does It Cost?

The only downside is loading protocols are usually where people experience the limited side effects of creatine monohydrate, such as bloating and mild abdominal cramping. Most people can avoid these side effects by simply taking the maintenance dose, which is why Krissy Kendall, Ph.D., says she recommends it more often in the article, " Your Complete Guide to Creatine."