Does Creatine Cause Hair Loss? The Truth Behind the Myth
Creatine is one of the most popular and well-researched supplements for muscle growth, strength, and athletic performance. But a persistent concern lingers: does creatine cause hair loss? If you’ve heard claims that creatine supplementation leads to baldness, you’re not alone. This article explores the science behind creatine, its effects on hormones, and whether it actually contributes to hair loss.
As a sports acupuncturist and strength training expert with over 20 years of experience in research and practical application, I’ve helped countless athletes optimize their performance and recovery. Throughout my career, creatine has been one of the most widely used and misunderstood supplements. Let’s break down the facts and dispel the myths surrounding creatine and hair loss.
What Is Creatine?
Creatine is a naturally occurring compound synthesized from three amino acids—arginine, glycine, and methionine. It plays a critical role in energy production, particularly for high-intensity activities like weightlifting and sprinting. About 95% of creatine is stored in skeletal muscles, while the remaining 5% is found in the brain, liver, and kidneys.
While creatine is found in foods like red meat and fish, many individuals turn to supplementation to maximize muscle saturation, improve performance, and accelerate recovery.
The Origin of the Creatine-Hair Loss Myth
The notion that creatine causes hair loss largely stems from a 2009 study on rugby players. The study found that after three weeks of creatine supplementation, participants had a 50% increase in dihydrotestosterone (DHT) levels [1].
DHT is a hormone derived from testosterone and is known to contribute to male pattern baldness in individuals genetically predisposed to hair loss. This led to speculation that creatine could increase DHT levels and, in turn, speed up hair loss.
But does this actually mean creatine causes hair loss? Let’s dig deeper.
Does Creatine Increase DHT?
Understanding DHT and Hair Loss
DHT is a potent androgen that binds to receptors in hair follicles, shortening the hair growth cycle and leading to thinner, weaker strands. Individuals with a genetic predisposition to androgenic alopecia (male pattern baldness) are more sensitive to DHT.
What the Research Says
While the 2009 rugby study found elevated DHT levels, it did not measure actual hair loss. Additionally:
- No direct evidence links creatine to hair follicle damage or increased shedding.
- Other studies on creatine have not replicated the DHT increase observed in the 2009 study [2].
- Hair loss is primarily genetic—not caused by small fluctuations in DHT.
Does Creatine Actually Cause Hair Loss?
The short answer: No, there is no conclusive evidence that creatine causes hair loss.
What Could Be Causing Hair Loss Instead?
If you’re experiencing hair loss while taking creatine, other common causes may be at play:
- Genetics – Male pattern baldness is hereditary and driven by DHT sensitivity.
- Nutritional Deficiencies – A lack of iron, zinc, vitamin D, and protein can contribute to hair thinning.
- Stress and Overtraining – High cortisol levels can accelerate hair shedding.
- Poor Scalp Health – Dandruff, inflammation, and clogged hair follicles can weaken hair.
- Hormonal Imbalances – Changes in testosterone, thyroid function, or other androgens can impact hair growth.
Benefits of Creatine (Without the Hair Loss)
While creatine doesn’t cause hair loss, it does provide well-documented benefits:
- Increases strength and power for resistance training [3].
- Enhances muscle recovery and reduces fatigue [4].
- Improves brain function and mental clarity [5].
- Supports muscle preservation during aging [6].
- May aid in injury prevention and rehabilitation [7].
How to Take Creatine for Maximum Benefits
If you’re considering creatine supplementation, follow these guidelines for optimal results:
- Dosage: Take 3-5g per day for maintenance.
- Loading Phase (Optional): Start with 20g per day (split into 4 doses) for 5-7 days, then switch to 3-5g daily.
- Best Time to Take It: Post-workout, when muscle uptake is highest.
- Hydration: Creatine pulls water into muscle cells—drink plenty of fluids.
- ONLY ONE INGREDIENT: 100% Pure Micronized Creatine Monohydrate. Certified Vegan, Non-GMO, Soy Free…
- HIGHEST QUALITY: Naked Creatine is the highest grade creatine monohydrate supplement available.
- FAST DISSOLVING: Unlike other brands, Naked Creatine dissolves quickly in water or your juice of…
Should You Worry About Hair Loss on Creatine?
Unless you are genetically predisposed to male pattern baldness, creatine is unlikely to have any noticeable effect on your hair. Even if creatine does slightly elevate DHT, there is no solid evidence that it leads to hair shedding.
If you’re still concerned, consider monitoring your hair over time or consulting with a dermatologist.
Final Verdict: Stick with the Science
Creatine is one of the most researched and effective supplements for strength, performance, and overall health. The myth that creatine causes hair loss is based on weak evidence and misinterpretation of a single study.
If you’re looking to build muscle, boost athletic performance, and enhance recovery, creatine remains one of the safest and most effective supplements available.
- ONLY ONE INGREDIENT: 100% Pure Micronized Creatine Monohydrate. Certified Vegan, Non-GMO, Soy Free…
- HIGHEST QUALITY: Naked Creatine is the highest grade creatine monohydrate supplement available.
- FAST DISSOLVING: Unlike other brands, Naked Creatine dissolves quickly in water or your juice of…
References
[1] Kreider, R. B., et al. (2009). Creatine Supplementation and DHT Levels in Rugby Players. J Int Soc Sports Nutr. PubMed
[2] Antonio, J., et al. (2025). Common Questions and Misconceptions About Creatine. J Int Soc Sports Nutr. PubMed
[3] Hall, M., et al. (2021). Creatine Supplementation: An Update. Curr Sports Med Rep. PubMed
[4] Wax, B., et al. (2021). Creatine for Recovery and Muscle Growth. Nutrients. PubMed
[5] Healthline. (2025). Does Creatine Cause Hair Loss? Article
[6] Medical News Today. (2025). Creatine and Aging Muscle Preservation. Article
[7] Oxford Online Pharmacy. (2025). Does Creatine Cause Hair Loss? Article
