Introduction
Creatine is likely the most used and well-researched supplement within the fitness industry. It is known to improve muscle strength, improve power and speed up recovery. But despite its numerous benefits, creatine has also been associated with an enduring myth — that it leads to hair loss or speeds up male baldness. So, can creatine cause hair loss?
The concern is primarily based on a 2009 study of male rugby players, which showed that creatine supplementation increased dihydrotestosterone (DHT) levels (van der Merwe et al.). Since DHT is associated with androgenetic alopecia (male pattern baldness), some speculated that creatine could accelerate hair loss.
Is this claim supported by science, or is it yet another fitness myth?
The short answer to: Can creatine cause hair loss? No, creatine won’t cause you to go bald or lose a significant amount of hair.
In this article, we’ll go a lot deeper than that. We’ll review the studies, examine the link between DHT and hair loss, and see if creatine can be considered a risk factor when it comes to balding.
What Is Creatine and How Does It Work?
If you are even thinking about taking creatine supplements, it is important to know; what is creatine, how is creatine made and how does creatine work?
Creatine’s Role in Energy Production
Creatine is a naturally occurring compound made from the amino acids arginine, glycine and methionine.
It is stored in the muscles as phosphocreatine and assists in the regeneration of adenosine triphosphate (ATP)—the body’s main energy source that is used for short bursts of activity performed at high intensity (Kreider et al., 2017).
Sources of Creatine
- Food Sources – Creatine comes from foods like red meat, poultry, and fish, but in fairly small quantities.
- Supplements – Creatine monohydrate is the most common and studied variety of creatine.
Why Athletes Use Creatine
- Increases power and strength during resistance training (Antonio et al.).
- Enhances muscle recovery by reducing inflammation and muscle damage (Kreider et al., 2003).
- Supports brain function, helping with short term memory, focus, and it is particularly helpful for sleep-deprived individuals and those with traumatic brain injuries (Forbes et al.).
Given creatine’s benefits, why is it linked to hair loss?
Where Did the Creatine-Hair Loss Myth Come From?
The primary source of the creatine-hair loss concern comes from a 2009 study on rugby players.
The 2009 Study: Creatine and DHT
- What it found: The study reported that after three weeks of creatine supplementation, participants had a 56% increase in DHT levels (van der Merwe et al.).
- Why this matters: DHT is a hormone derived from testosterone that plays a key role in male pattern baldness (Androgenetic Alopecia, 2020).
However, the study had major limitations:
- It had a small sample size (only 20 participants).
- The findings have not been replicated in other studies.
- It did not measure actual hair loss—only changes in hormone levels.
Since then, no other research has shown a direct link between creatine and hair loss.
What Does Science Say? Can Creatine Cause Hair Loss?
DHT, Hair Loss, and Genetics
- DHT is the main hormone responsible for androgenetic alopecia (male pattern baldness) (Urysiak-Czubatka et al.).
- Hair loss occurs when DHT binds to hair follicles, causing them to shrink over time.
- Genetics play the biggest role in determining whether someone loses hair—not just DHT levels (Cranwell et al.).
Creatine’s Effect on DHT Levels
- A 56% increase in DHT (as seen in the 2009 study) is significant, but it doesn’t necessarily mean faster hair loss.
- No other studies have confirmed a long-term rise in DHT from creatine supplementation.
- Even if creatine slightly increases DHT, hair loss only occurs in individuals genetically predisposed to balding.
Long-Term Studies on Creatine and Health
- Multiple long-term studies have examined creatine’s effects on various health markers. None have reported hair loss as a side effect (Antonio et al.; Kreider et al., 2017).
- A 2021 review of creatine research found no conclusive evidence that creatine increases DHT levels enough to cause hair loss (Antonio et al.).
Why Might Some People Experience Hair Loss While Taking Creatine? 
1. Natural Hair Loss Coinciding with Creatine Use
- Most men begin experiencing hair thinning in their 20s or 30s due to genetics (Cranwell et al.).
- If someone starts creatine at the same time they naturally begin losing hair, they may mistakenly blame the supplement.
2. Increased DHT and Hair Follicle Sensitivity
- If creatine does increase DHT slightly, only those with a genetic predisposition to hair loss would be affected.
- If you have a family history of baldness, you may notice slightly faster thinning.
3. Stress, Nutrition, and Hair Shedding
- Overtraining, stress, and poor nutrition can cause temporary hair shedding (Butts et al.).
- Low protein, iron, or biotin levels can contribute to weak or thinning hair.
4. Misattributing Normal Hair Shedding to Creatine
- It’s normal to lose 50-100 hairs per day.
- People often notice hair loss more when they’re looking for it, leading to a false link between creatine and balding.
How to Minimize Hair Loss While Taking Creatine
1. Monitor Your Hair Health
- If you notice thinning, check for a family history of hair loss.
- Hair loss from DHT is gradual—sudden shedding is likely due to other factors.
2. Prioritize Nutrition
- Ensure you’re getting adequate protein, iron, and vitamins for hair health.
- Consider collagen, omega-3, and biotin supplements.
3. Manage Stress and Recovery
- Overtraining and poor sleep can accelerate hair shedding.
- Prioritize sleep and stress management techniques.
4. Use Hair Loss Prevention Methods
- Minoxidil (Rogaine) and finasteride (Propecia) are proven to slow down hair loss.
- DHT-blocking shampoos may help in some cases.
Does Creatine Cause Hair Loss? The Final Verdict
Summing it all up for you; NO, there is no direct scientific evidence that creatine causes hair loss.
If this has been a worry of yours and is stopping you from taking creatine supplements, I would say you do not have to worry about that, and so would the scientific evidence.
DHT levels may increase slightly, but this does not mean guaranteed hair loss unless you’re genetically predisposed.
Creatine is safe; actually it is more than that. It is one of the safest most well-studied supplements — worries about hair loss are probably overblown.
If you’re concerned about hair loss, look into other factors first — genetics, diet, stress and general hair hygiene contribute much more than creatine would.
References
- Antonio, J., et al. “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021, p. 13, doi:10.1186/s12970-021-00412-w.
- Butts, J., et al. “Creatine use in sports.” Sports Health, vol. 10, no. 6, 2018, pp. 510-520, doi:10.1177/1941738117737248.
- Cranwell, W., et al. “Male androgenetic alopecia.” StatPearls Publishing, 2016, https://www.ncbi.nlm.nih.gov/books/NBK278957/.
- Kreider, R. B., et al. “International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition, vol. 14, 2017, doi:10.1186/s12970-017-0173-z.
- Van der Merwe, J., et al. “Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players.” Clinical Journal of Sport Medicine, vol. 19, no. 5, 2009, pp. 399-404, doi:10.1097/JSM.0b013e3181b8b52f.
