Creatine

1996: compare loading and progressive taking

The study by Hultman and colleagues, published in 1996, examined creatine accumulation in muscle. It shows that a large load can quickly increase reserves, but that a lower daily dose also allows them to increase gradually. This distinction further explains the two ways to start: accelerate saturation or accept a few weeks of increase, without making the load a necessary step.

2017: a summary of sports uses

The position of the International Society of Sports Nutrition published in 2017 brings together work on performance, training adaptations and safety. The monohydrate remains the reference form, because it concentrates most of the data. Commercial arguments for alternative forms must therefore be compared to real results, and not just to a promise of better absorption.

2025: directly examine hair

The fear of hair loss was notably fueled by a small study on hormones, without direct measurement of hair loss. A randomized trial published in 2025 this time examines hair indicators for twelve weeks and does not find a significant difference between creatine and placebo. This result is reassuring in the conditions studied; it does not constitute an individual guarantee over all possible durations.