Does Creatine Cause Hair Loss: Myth or Reality?

Creatine is one of the most popular wellness supplements on the market. So where did the idea that it causes hair loss come from? It likely stems from a 2009 study involving college-aged rugby players who took a creatine supplement or placebo for 21 days. The results of the study showed the DHT level for those who took creatine was up 56 percent by the seven-day mark and remained 40 percent higher than baseline levels after the full 21 days. DHT is a male sex hormone that plays a role in male pattern baldness; so researchers concluded that creatine increases DHT, therefore increasing the likelihood of hair loss. But despite it being a singular study, with a small sample size (just 21 participants), over a short period of time with no direct link, the rumor that creatine causes hair loss was born.

So does creatine cause hair loss? While there’s no proof that it directly leads to hair loss, creatine does seem to affect the levels of a hormone that does. DHT is a hormone derived from testosterone that can bind to hair follicles and cause them to shrink, eventually causing pattern hair loss. So creatine may increase the rate at which the body converts testosterone into DHT, potentially impacting your hair. But this is far from concrete, and the evidence hasn’t gotten much stronger since then. A 2021 review looked at all the evidence -including the 2009 study mentioned above and 12 other studies- and concluded that there’s nothing linking creatine supplements to increased testosterone or DHT, or hair loss and baldness. So while it’s possible that creatine increases DHT, there's no real evidence supporting hair loss as a side effect of taking it.

Creatine supplements are generally considered safe and thought to have several health benefits in addition to boosting athletic performance and building muscle. In fact, there’s really only strong evidence to support this in men. There are much fewer studies that look at creatine and muscle strength in women, and the studies that do include women show inconsistent results. Research does suggest however, that creatine supplements help improve women’s moods and maintain better bone health. And another study suggests that taking creatine helps brain function in both men and women by improving memory, attention, and mental processing speed. All of this is to say that taking creatine supplements has proven benefits for everyone.

We’ve answered the ‘can creatine cause hair loss?’ debate and concluded that there’s no proof that it does. And most research shows significant side effects are uncommon at the doses used for up to six months. But there are some concerns associated with long-term creatine use, including weight gain from water retention; muscle strains, pulls and cramps; gastrointestinal problems like nausea or diarrhea; dizziness; dehydration; high blood pressure; kidney damage; liver dysfunction; and seizures. Reduce your risk of these side effects by speaking with a healthcare professional before starting creatine supplements, taking the recommended dosage and choosing high-quality, FDA-approved products.

Does taking creatine cause hair loss? We’ve concluded that it does not. So if you’re experiencing hair loss while taking creatine, it's safe to assume there are other factors at play. Consider things like your genetic predisposition to baldness, hormonal imbalances, nutritional deficiencies or stress. It’s important to consult with your doctor any time you plan to start a new supplement, and to follow up immediately if you're experiencing side effects or new symptoms, including hair loss 

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