Does Creatine Cause Hair Loss? An Evidence-Based Look
Does Creatine Cause Hair Loss? An Evidence-Based Look
If you hit the gym and use creatine, this is one question that's probably crossed your mind: "Will taking creatine make my hair fall out?"
Creatine is one of the most popular and effective supplements, helping you build strength and muscle. But with its rise in popularity, a persistent concern often follows—the fear of hair loss.
So, let's look at the scientific evidence and find a straight answer to this pressing question.
Where Did This Concern Begin? The DHT Connection
The idea that creatine causes hair loss mainly stems from a single, small study:
The 2009 Study: In 2009, a small study conducted on college-aged male rugby players found that short-term creatine supplementation was associated with a significant increase in their levels of the hormone dihydrotestosterone (DHT).
What is DHT?
DHT is a hormone closely linked to male pattern baldness (androgenetic alopecia). In people who are genetically predisposed to hair loss, DHT can bind to hair follicles, causing them to shrink, which leads to hair thinning and eventual loss.
Because creatine appeared to raise DHT levels in that one study, a theory was born: creatine supplementation could accelerate hair loss in vulnerable individuals.
Is That Evidence Conclusive? What Does the Science Say Now?
It’s crucial to remember that one study does not make a fact. Since the 2009 trial, numerous other studies have been conducted, and their findings offer a much clearer perspective.
1. The Study Was Small and Flawed
Tiny Sample Size: The 2009 study only included 20 participants. Results from such a small group may not be representative of the general population.
No Direct Evidence: The study only measured hormone levels; it did not directly assess actual hair loss, thinning, or follicle changes among the players.
2. Newer and Larger Trials Contradict It
More robust research has failed to replicate the significant DHT-boosting effects.
A recent (published in 2025), large, 12-week randomised controlled trial was the first to directly assess hair follicle health after creatine supplementation.
The Conclusion of the New Study:
The researchers found no statistically significant differences in DHT levels, the DHT-to-testosterone ratio, or hair density between the group taking creatine and the placebo group.
Bottom Line: This major, more recent study provides strong evidence against the claim that creatine contributes to hair loss.
Final Verdict: Does Creatine Cause Hair Loss?
The overwhelming majority of scientific evidence suggests that creatine does not directly cause or accelerate hair loss for most people.
Creatine is Safe: Creatine remains one of the safest and most well-researched sports supplements on the market.
Genetic Predisposition: If you have a genetic predisposition to pattern baldness (meaning it runs in your family), theoretically, any hormonal fluctuation—even minor ones—could potentially act as a trigger. However, this is largely speculation, and current data does not support creatine as a primary cause.
Common Questions
The fear of hair loss often causes people to stop taking this beneficial supplement. Remember, the primary drivers of hair loss are genetics and ageing, not a single supplement.
If you are worried, start with a standard maintenance dose of {3-5 g} per day, skipping the high "loading phase". If you notice unusual shedding, consult a dermatologist to rule out other causes like stress, poor diet, or thyroid issues.
It's also important to note that creatine is not a steroid and doesn't drastically affect hormones like those performance-enhancing drugs. For most athletes, the performance benefits of creatine—increased strength and muscle mass—far outweigh the unsubstantiated risk of hair loss. Stick to the science, not the gym rumours!
