Creatine Myths: Hair Loss, Bloating, Dosing, and More

Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few listener calls about creatine and answer questions about creatine's impact on individual genetic potential for muscularity, different forms of creatine, and the interaction between caffeine and creatine.Want to get your question answered on the show? Send a voice memo to podcast@strongerbyscience.com<br /> MORE FROM THE SBS TEAMWork with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.Join the Research Spotlight newsletter: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.Join the SBS Facebook group and Subreddit.<br />RECOMMENDED PRODUCTSBulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.<br />TIME STAMPS, SOURCES, AND LINKS Intro (0:00)What’s on your mind/bright spots: Love Island (3:23)Recommendations and plugs (8:30)Creatine Introduction (10:49)Recent research spotlight on creatine and muscle growthHistory of Creatine (17:56)1912 study establishing that dietary creatine increases muscle concentrations1926 frog study discovering phosphocreatine (origin of “phosphagen”)1927 study specifically identifying phosphocreatine for what it wasCreatine and hair loss introduction (38:39)Background information on DHT (40:48)DHT basicsDiscussion of the study everyone cites to support the idea that creatine causes hair loss (44:35)The creatine/DHT studyDHT reference rangeIntraindividual variability in D