Does Taking Creatine Cause Hair Loss? Here's the Truth
Does creatine cause hair loss
Creatine is one of the most popular and well-researched supplements in the fitness world. Whether you're a seasoned gym-goer or just starting your fitness journey, chances are you've heard of creatine and its benefits—boosting strength, enhancing muscle recovery, and improving overall performance.
But along with the praise comes a persistent rumor: does creatine cause hair loss?
If you've ever Googled this or heard whispers at the gym, you're not alone. Let’s dive deep into the facts, science, and myths to get to the truth behind this concern.
What Is Creatine, Exactly?
Creatine is a naturally occurring compound found in your muscles and brain. It's made from amino acids—specifically arginine, glycine, and methionine—and is stored mostly in muscle cells, where it's used to generate quick bursts of energy, especially during high-intensity activities like weightlifting or sprinting.
While your body produces creatine naturally, you can also increase levels by eating red meat and seafood or by taking it in supplement form—most commonly as creatine monohydrate.
Why Do People Think Creatine Causes Hair Loss?
The rumor that creatine causes hair loss seems to stem largely from one small study conducted in 2009 involving rugby players. In this study, participants who supplemented with creatine experienced an increase in dihydrotestosterone (DHT) levels.
So, what’s DHT?
DHT is a powerful androgen (a male sex hormone) derived from testosterone. It plays a key role in the development of male characteristics like body hair and a deeper voice—but it’s also strongly linked to hair loss, especially in those who are genetically predisposed to male pattern baldness (androgenetic alopecia).
The theory is: if creatine increases DHT, and DHT causes hair loss, then creatine might lead to hair thinning or baldness.
But here’s the thing…
The Science: Does Creatine Really Cause Hair Loss?
Let’s break it down step-by-step.
1. The 2009 Study
The study often cited was small—only 20 male rugby players participated. They were given 25g of creatine per day for one week (a typical “loading phase”), followed by 5g daily for two weeks (a maintenance phase). The study found:
- Testosterone levels didn’t increase
- DHT levels increased by ~56% after the loading phase, then remained 40% above baseline during maintenance
However, no participants reported any hair loss during or after the study.
That’s it. Just one small study showing a short-term rise in DHT—not hair loss—and it hasn't been replicated or expanded significantly since.
2. Lack of Follow-Up Research
Since 2009, no major human studies have confirmed that creatine consistently increases DHT or causes hair loss. In fact, many other studies evaluating creatine's effects on health, hormones, and performance make no mention of hair loss as a side effect.
If creatine truly had a strong connection to balding, we’d likely see more widespread evidence by now—especially considering how many people use the supplement globally.
3. Anecdotal Reports
Some users online claim that their hair began thinning after starting creatine. While anecdotal experiences shouldn’t be dismissed, they also don’t provide reliable proof. Hair loss can be triggered by many factors: stress, genetics, nutritional deficiencies, hormonal imbalances, and more.
What Experts Say
Here’s what some health and fitness professionals have to say:
- Dr. Jose Antonio, a leading creatine researcher and co-founder of the International Society of Sports Nutrition, has stated there’s no direct evidence that creatine causes hair loss.
- The International Society of Sports Nutrition (ISSN) considers creatine to be one of the safest and most effective sports supplements available—and doesn’t list hair loss as a side effect in its official position stand.
- Dermatologists often point to genetics as the primary cause of male pattern baldness. DHT can accelerate hair loss in those already predisposed, but creatine itself is not recognized as a hair-loss trigger in clinical practice.
Could Creatine Affect You If You're Genetically Predisposed?
If you're someone with a family history of male or female pattern baldness, the concern over elevated DHT might be more relevant.
Since DHT is known to shrink hair follicles in those genetically sensitive to it, anything that potentially increases DHT levels—even slightly—could theoretically contribute to faster hair loss in those individuals.
But again, the evidence is limited, and even in this scenario, creatine is not the root cause—it may only act as an accelerant if DHT is increased significantly and if you’re genetically vulnerable.
Can You Take Creatine Without Worrying?
Here are a few key takeaways:
- If you have no family history of baldness, creatine is extremely unlikely to cause hair loss.
- If you do have a genetic predisposition, you might want to monitor your hair health while using creatine or consult a dermatologist beforehand.
- There’s no confirmed link between creatine and actual hair loss—only a potential hormonal association (DHT), and only based on limited evidence.
How to Minimize Hair Loss (If You’re Concerned)
If you're using creatine and want to take extra precautions for your hair, here are a few tips:
- Monitor your scalp: Keep an eye out for excessive shedding or changes in hair density.
- Support hair health: Ensure you're getting enough biotin, zinc, iron, and omega-3s in your diet.
- Manage stress: High stress levels can cause telogen effluvium, a temporary form of hair shedding.
- Talk to a specialist: A dermatologist or trichologist can help assess if you're at risk and suggest appropriate treatments (like DHT blockers or topical minoxidil).
- Consider cycling: Some users choose to cycle creatine (e.g., 8 weeks on, 4 weeks off) though this is not required for effectiveness.
Should You Stop Taking Creatine If You're Losing Hair?
Not necessarily.
If you notice hair loss after starting creatine, pause and assess:
- Are you under stress?
- Has your diet changed?
- Are there other new supplements or medications?
- Do you have a family history of hair loss?
If creatine is the only new factor, it might be worth taking a break and observing if hair shedding improves. But keep in mind: correlation doesn’t always mean causation.
Final Verdict: Is Creatine Guilty of Causing Hair Loss?
The short answer: Probably not.
While one study showed a potential increase in DHT levels, no direct link between creatine and actual hair loss has ever been established. Most of the concern is based on limited evidence and speculation rather than strong scientific proof.
For the vast majority of users, creatine remains a safe, effective supplement for improving strength, endurance, and muscle growth—with no proven side effects related to hair health.
Still on the fence about creatine? The best decision is an informed one. If you're considering adding creatine to your routine, talk to a healthcare provider or a fitness professional, especially if you have a personal or family history of hair loss.
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Source Links:
- International Society of Sports Nutrition – Creatine Position Stand
- 2009 Study on Creatine and DHT – PubMed
- Harvard Health – Causes of Hair Loss
- American Academy of Dermatology – Hair Loss Info
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