US cardiovascular surgeon debunks common myths around creatine

Creatine is one of those supplements that just won’t quit—it’s been around for decades, and yet it’s still one of the most popular picks in gyms. Walk into any fitness store or scroll through online health shops, and you’ll find tubs of creatine powders sitting proudly next to protein shakes and pre-workouts. Why? Because it actually works. From pro athletes to weekend lifters, people love creatine for boosting strength, improving performance, and even helping with recovery. But with popularity comes a whole lot of confusion. Is it a steroid? Does it make you go bald? Do you really need to load and cycle it like some secret formula? To clear the air, Dr Jeremy London, a Board Certified Cardiovascular Surgeon has shared a video debunking myths around creatine.

Let’s clear this up: creatine is NOT a steroid. Steroids are synthetic hormones that mess with your testosterone levels, while creatine is a natural compound your body already makes from amino acids. You also get it from foods like red meat and fish. Supplementing with creatine just helps your muscles produce more energy during workouts. It’s like giving your body an extra fuel tank, not altering your hormones. A US cardiovascular surgeon emphasizes that creatine has been studied for decades and is considered safe—not some shady “muscle drug” people sometimes assume. Big difference.

This one keeps floating around gyms, but science doesn’t back it up. The myth started from a small 2009 study on college athletes that suggested creatine might slightly raise DHT levels (a hormone linked to hair loss). But no larger studies have confirmed this. A cardiovascular surgeon explains that there’s no solid evidence creatine directly causes baldness. Hair loss is usually genetic—it runs in families. If you were going to lose your hair, creatine isn’t the culprit. Bottom line? Don’t blame your supplements; blame your DNA (or thank it, if you’re lucky).

Remember when everyone used to “load” creatine with 20 grams a day for a week, then “cycle off” after a month? Yeah, turns out that’s old-school thinking. Research shows you don’t need to load or cycle to get benefits. A steady 3–5 grams daily works just as well. Cycling off isn’t necessary either—creatine isn’t addictive and doesn’t harm your organs when taken properly. Consistency matters more than gimmicky “phases.” Think of it like brushing your teeth: a little every day works better than a big binge once in a while.

Not true! Creatine monohydrate is the gold standard, it’s the most researched, safe, and effective form. Fancy versions like creatine HCL or buffered creatine often cost more but don’t show better results in studies. A US cardiovascular surgeon highlights that what really matters is purity and quality. Go for reputable brands tested for safety, not random cheap powders online. And don’t be fooled by marketing hype—more expensive doesn’t always mean better. If you stick with plain old creatine monohydrate, you’re getting exactly what your body needs without wasting money on flashy labels.