Creatine: Myths vs Facts

Nutrition comic · April 9, 2026 · 6 slides

Creatine is a safe, effective, and affordable supplement that does not cause bloating under the skin or kidney damage in healthy individuals. There is no need for an initial loading phase, as a daily dose of three to five grams is sufficient. Additionally, claims linking creatine to hair loss are based on a single, unreplicated study and are considered bro science.

The GainFrame mascot, a black-bodied character with a camera-frame head, flexes his right bicep while holding a tub of creatine monohydrate in his left hand, introducing the guide on creatine myths versus facts.
GainFrame Guy. Creatine: Myths vs Facts. Creatine monohydrate.
The GainFrame mascot is shown in two scenarios: on the left, looking bloated and sweaty under a red cross, and on the right, looking muscular and fit under a green checkmark, illustrating that creatine draws water into muscles rather than causing bloating under the skin.
1. It makes you bloated. Myth. Water goes inside your muscle cells, not under your skin. What people think. What actually happens.
The GainFrame mascot stands next to a large stack of papers with a green shield and checkmark, demonstrating that numerous scientific studies prove creatine is safe for healthy kidneys.
2. It damages your kidneys. Myth. 500+ studies prove it's safe for healthy kidneys.
The GainFrame mascot is shown on the left struggling with multiple overflowing scoops of powder under a red cross, and on the right calmly holding a single small scoop next to a glass of water under a green checkmark, showing that a daily dose of 3 to 5 grams is sufficient without a loading phase.
3. You need to load it. Myth. 3-5g per day works perfectly. Loading is not required. 20g loading? Unnecessary. 3-5g/day that's it.
The GainFrame mascot tosses a paper labeled "1 study (2009)" into a trash can marked "bro science," highlighting that the myth connecting creatine to hair loss is based on a single, unreplicated study.
4. It causes hair loss. Myth. Based on one study from 2009. Never replicated. Bro science. Never replicated.
A muscular GainFrame mascot holds a scoop of creatine in one hand and a smartphone displaying the GainFrame app with an upward-trending chart in the other, emphasizing that creatine is a safe, affordable, and effective supplement.
5. Just take your 5g. It works. It's safe. It's cheap. Track your gains with GainFrame. GainFrame. Gains tracked.

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