Does Creatine Cause Hair Loss?

Creatine is one of the most widely researched and commonly used supplements in the fitness world. Athletes, bodybuilders, and fitness enthusiasts rely on it to enhance strength, improve exercise performance, and support muscle recovery. However, concerns have been raised about a possible link between creatine and hair loss, ranging from mild thinning to baldness. The speculation stems from claims that creatine may increase levels of dihydrotestosterone (DHT), an androgenic hormone associated with hair loss.

But does creatine actually cause hair loss, or is this just another exaggerated myth? Let’s break it down.

The Link Between Creatine and Hair Loss: Where Did It Start?

The primary reason people associate creatine with hair loss is a 2009 study published in the Clinical Journal of Sports Medicine (NIH). This study observed a 56% increase in DHT levels after one week and a 40% increase after three weeks.

DHT and Hair Loss

Dihydrotestosterone (DHT) is a byproduct of testosterone and plays a key role in male development. However, it is also a major factor in androgenetic alopecia (male and female pattern baldness).

DHT binds to hair follicles and, in genetically predisposed individuals, causes them to shrink over time. This leads to progressively weaker, thinner hair until the follicles stop producing hair altogether. However, not everyone is equally sensitive to DHT—some individuals with high levels never experience hair loss, while others with lower levels may still go bald.

Does Creatine Directly Cause Hair Loss?

The 2009 study is the only one to report an increase in DHT levels due to creatine supplementation. However, it had a small sample size of just 20 participants, raising concerns about its reliability. Moreover, none of the participants experienced actual hair loss during or after the study.

There is no concrete scientific evidence proving that creatine causes hair loss. Additionally, the study did not investigate whether DHT levels remained elevated after stopping creatine use.

Larger studies examining the long-term safety of creatine supplementation have found no link between creatine and increased DHT levels or hair loss. Research indicates that taking creatine at the recommended dosage (3-5g per day) does not trigger hormonal changes that contribute to hair thinning or baldness. (NIH)

Other Possible Causes of Hair Loss in Gym-Goers

If you’ve noticed hair shedding while working out, other factors may be at play, such as:

• Intense Training Stress: High-intensity workouts can lead to temporary hair shedding due to telogen effluvium, a stress-related condition.

• Nutritional Deficiencies: A lack of essential nutrients like iron, biotin, and vitamin D can contribute to hair thinning.

• Steroid Use: Some performance-enhancing drugs—not creatine—can significantly increase DHT levels and accelerate hair loss.

Creatine and Hair Health

While creatine is often associated with DHT, many other factors influence hair health, including genetics, nutrition, hormones, and lifestyle. Hair loss is not solely dependent on DHT levels—it also depends on how sensitive your hair follicles are to the hormone and whether there is inflammation in the scalp.

Interestingly, creatine may indirectly support hair health. Since it helps improve muscle hydration and cellular energy production, it enhances nutrient absorption and circulation—both essential for hair growth. Additionally, creatine aids post-workout recovery, reducing excessive physical stress that could otherwise contribute to hair shedding.

If you’re still concerned about hair loss, focus on a nutrient-rich diet with adequate protein, iron, and omega-3 fatty acids to maintain hair strength and vitality while using creatine.

Conclusion

To sum up, creatine does NOT promote hair loss since there is no strong scientific evidence connecting it with hair loss. One small study suggested that there might be a temporary increase in DHT levels, but this increase does not cause the hair to thin or fall out. 

For those predisposed to baldness due to their genetic structure but want to reduce worries about it, they can lead a healthy life, use shampoos with DHT blockers, and seek advice from a specialist. 

In addition, they can add nutrient-rich supplements such as Biotin, Omega 3 fatty acids, and Collagen in order to ensure that their hair is strong and their scalp is healthy. As always, before starting any new supplement, it's best to consult with a healthcare professional to ensure it aligns with your personal health goals.