Creatine: The One Supplement With Real Evidence (and the Hair-Loss Question)

What it does and the dose

Creatine is stored in your muscles as phosphocreatine, a rapid-energy reserve your body burns during short, hard efforts — heavy sets, sprints. Supplementing raises those stores by roughly 20-40%, which translates to a few extra reps or a little more load over weeks, and through that, slightly faster strength and muscle gains. The form with all the evidence is creatine monohydrate — plain, white, boring. The dose is 3-5 g a day, any time of day, in water. Fancier forms (HCL, ethyl ester, buffered) cost more without better evidence.

Loading is optional

The "loading phase" — 20 g a day for 5-7 days — saturates muscles faster, but plain 3-5 g a day reaches the same saturation in about 3-4 weeks. Loading mainly causes more stomach discomfort and sells more powder. Skip it unless you have a specific deadline. Two practical notes: creatine pulls water into the muscle (not under the skin), so the scale may rise 1-2 kg in the first weeks — that is water inside muscle, not fat. And blood tests: creatine can raise creatinine readings slightly, which is a lab artefact — tell your doctor you take it so a normal kidney is not misread.

What it does not do

Creatine is not a steroid and does not act on testosterone in any meaningful way in healthy men — multiple studies show no significant change in testosterone levels. It does not directly burn fat, build muscle without training, or work if your protein and calories are missing. In studies, trained men gain on the order of an extra kilo or two of lean mass over a few months versus placebo, plus clearer strength gains. That is a real but modest edge — exactly why it is worth ₹300-500 a month and not ₹3,000.

The hair-loss question, answered honestly

The concern comes from one small 2009 study on rugby players where creatine raised DHT by a notable percentage over three weeks. DHT is linked to genetic hair loss, so the worry is logical. But: the study was small, the finding has not been replicated despite creatine being one of the most studied supplements on Earth, later reviews have not found increased hair loss in users, and testosterone itself did not change. Honest summary: a theoretical concern from a single unreplicated study, not an established effect. If aggressive family hair loss worries you, skipping creatine or asking a dermatologist is reasonable — a supplement edge is never worth anxiety.

Buying and using it in India

The Indian market has a serious fake-supplement problem. Buy monohydrate from the brand’s official store or a verified seller, scan the authenticity code, and avoid deals far below market price. It should be tasteless-ish, fine white powder that mostly dissolves. Mix with any liquid, take it daily including rest days, and give it 4 weeks before judging. Stop and reconsider if you get persistent stomach issues (splitting the dose helps some men). Kidney patients and minors should not use it without medical advice.

Common questions

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