Creatine Explained: Muscle, Weight Gain, Kidneys, Hair Loss & Dosing

Thinking about taking creatine—or already using it? Here I examine the research behind five common questions, with clear explanations and realistic expectations. In this video: • Does creatine help build muscle and strength? • Does it cause weight gain—and is that muscle, fat, or water? • Can it damage your kidneys? • Does it cause hair loss? • How much do people take, and is a loading phase necessary? I also explain what creatine is and how it helps your muscles supply energy during short, intense efforts. Welcome to Simply Health: understandable science to help you make informed health decisions. This video provides general education, not personal medical advice. Speak with a qualified healthcare professional about your individual circumstances, particularly if you have kidney disease or reduced kidney function. References: 1A. Wang Z et al. 2024. Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults 50 Years of Age: A Systematic Review and Meta-Analysis. Nutrients. https://doi.org/10.3390/nu16213665 1B. Burke R et al. 2023. The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis. Nutrients. https://doi.org/10.3390/nu15092116 Quotation: Conclusions. 2A. Pashayee-Khamene F et al. 2024. Creatine supplementation protocols with or without training interventions on body composition: a GRADE-assessed systematic review and dose-response meta-analysis. JISSN. https://doi.org/10.1080/15502783.2024... Quotation: Abstract, Conclusion. 2B. Desai I et al. 2025. The Effect of Creatine Supplementation on Lean Body Mass with and Without Resistance Training. Nutrients. https://doi.org/10.3390/nu17061081 3A. Naeini EK et al. 2025. Effect of creatine supplementation on kidney function: a systematic review and meta-analysis. BMC Nephrology. https://doi.org/10.1186/s12882-025-04... Quotation: Abstract, Conclusion. 3B. Lugaresi R et al. 2013. Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet? JISSN. https://doi.org/10.1186/1550-2783-10-26 4A. Lak M et al. 2025. Does creatine cause hair loss? A 12-week randomized controlled trial. JISSN. https://doi.org/10.1080/15502783.2025... 4B. Antonio J et al. 2021. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? JISSN. https://doi.org/10.1186/s12970-021-00... 5A. Kreider RB et al. 2017. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN. https://doi.org/10.1186/s12970-017-01... Quotation: Supplementation protocols. 5B. Maughan RJ et al. 2018. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine. https://bjsm.bmj.com/content/52/7/439 Which health question should I examine next? Please leave a comment and subscribe to Simply Health.