Dr. Nandita Iyer, a renowned nutritionist and wellbeing coach, recently took to Instagram to demystify creatine, one of the most researched yet misunderstood supplements in fitness and health circles. In a concise video captioned "Your most common questions on creatine answered," she addresses key concerns with evidence-based clarity, emphasizing its benefits beyond gym gains—like combating brain fog and stabilizing mood swings. Creatine, naturally produced in the body from amino acids like glycine, arginine, and methionine, plays a crucial role in ATP regeneration, fueling high-intensity activities and cognitive demands.

Myth 1: Creatine Turns You Into a "Water Balloon"

A top worry is water retention and sudden weight gain. Dr. Iyer reassures that any scale increase of 1-2 kg is not fat or dangerous bloating but beneficial intracellular hydration. Creatine draws water into muscle cells, enhancing their volume and appearance for a fuller, more defined look—often called "cell volumization." Studies, including a 2019 review in the Journal of the International Society of Sports Nutrition, confirm this effect is temporary, localized to muscles, and supports protein synthesis without extracellular puffiness. For women concerned about a "puffy" aesthetic, this distinction is key: it's not the same as subcutaneous water retention from high-sodium diets.

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Optimal Timing: Flexibility Rules

Timing debates often confuse users, but Dr. Iyer stresses consistency over precision. Take it whenever you remember—science shows daily saturation matters more than exact hours.

• Pair it with morning coffee for a pre-workout boost.

• Mix into an afternoon post-workout shake.

• Hot beverages or cold drinks work equally well; solubility isn't compromised.

Research from the International Society of Sports Nutrition (2017 position stand) backs this: creatine monohydrate remains effective regardless of timing, as long as you hit 3-5 grams daily after an optional 20g/day loading phase for 5-7 days.

Kidney Safety: Get the Real Test

Fears of kidney damage persist despite creatine's stellar safety profile—over 500 studies affirm it's safe for healthy adults, even at higher doses up to 30g/day short-term. Dr. Iyer recommends a baseline renal function test, specifically cystatin C, over standard creatinine checks. Why? Creatine metabolizes into creatinine, a harmless byproduct that can falsely elevate blood levels, alarming unaware doctors. Cystatin C, produced by all nucleated cells, bypasses muscle mass or supplement interference, providing accurate glomerular filtration rate (GFR) insights. Always disclose supplement use to your physician, and aim for 3 liters of water daily to maintain pale straw-colored urine, optimizing kidney function and creatine uptake.

No Need to Chug: Stability Debunked

Another myth: Creatine degrades quickly in liquid, turning "wasteful." Dr. Iyer clarifies it's stable in water for hours, even up to 24 in some formulations, per stability studies in Medicine & Science in Sports & Exercise. Sip leisurely without worry.

Creatine extends beyond muscles, enhancing cognitive performance in sleep-deprived states or vegetarians with low natural levels, as shown in meta-analyses from Nutrients (2021). Consult a doctor for pre-existing conditions, but for most, it's a safe powerhouse.

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