Does Creatine Cause Hair Loss? The Full Scientific Truth Explained

2025, Creatine is one of the most widely used sports supplements in the world. It is naturally found in muscle cells and helps the body produce energy during high-intensity activities like weightlifting or sprinting. For athletes, bodybuilders, and fitness enthusiasts, creatine has become a go-to supplement for muscle growth, strength enhancement, and workout performance.

However, there’s a lingering concern that often circulates in fitness forums and discussions: Does creatine cause hair loss? To answer this, we must look at the science, real user experiences, and separate myths from facts.

What Is Creatine and How Does It Work in the Body?

Creatine is synthesized in the liver, kidneys, and pancreas from three amino acids: arginine, glycine, and methionine. It is stored primarily in muscles as phosphocreatine, where it plays a critical role in regenerating ATP (adenosine triphosphate), the energy currency of cells.

When you take creatine supplements, the concentration of creatine in muscles increases, allowing for better performance, increased power output, and more productive resistance training sessions. This often leads to muscle hypertrophy and enhanced training volume.

Link Between Creatine and Hair Loss: The Origin of the Debate

The concern about hair loss originated primarily from a 2009 study conducted in South Africa, where 20 rugby players were supplemented with creatine over three weeks. The researchers noted a significant increase in dihydrotestosterone (DHT) levels in those taking creatine.

DHT is a potent androgen derived from testosterone and is known to bind to receptors in hair follicles, potentially leading to miniaturization of hair follicles in genetically predisposed individuals. This condition is called androgenetic alopecia, or male pattern baldness.

But here’s the critical point: the study never showed actual hair loss. It only recorded elevated DHT levels  and it was a small-scale study with no long-term follow-up. Since then, no other major clinical studies have confirmed a direct link between creatine and hair loss.

Does Creatine Raise DHT Levels in Everyone?

DHT levels vary widely depending on genetics, hormones, age, and individual physiology. Even if creatine increases DHT marginally, this doesn’t mean it will cause hair loss in everyone.

Here’s what we know:

• Creatine does not convert into DHT. It may influence testosterone metabolism slightly, but not to a degree that conclusively causes hair loss.
• Only people with a genetic predisposition to androgenetic alopecia are at risk of hair follicle sensitivity to DHT.
• There is no peer-reviewed evidence that shows creatine users experiencing accelerated hair loss at a statistically significant level.

What the Scientific Community Says About Creatine and Hair Loss

Multiple experts and studies have reviewed the data available since the 2009 study. Here’s what they found:

• No study has directly linked creatine to hair loss.
• The 2009 study is often misinterpreted, as it didn’t assess hair loss, just hormone levels.
• A 2021 review in the Journal of the International Society of Sports Nutrition stated: "There is insufficient evidence to support the claim that creatine supplementation causes hair loss or baldness."
• No clinical trials to date have replicated the findings regarding DHT or shown consistent hormonal changes in creatine users.

Other Possible Reasons for Hair Loss in Athletes

If someone starts losing hair while using creatine, there may be other underlying factors at play:

• Genetics: The most dominant cause of hair loss.
• Stress and Overtraining: Elevated cortisol can disrupt the hair growth cycle.
• Rapid Muscle Gain or Weight Fluctuations: These can sometimes trigger temporary shedding.
• Poor Diet: Lack of essential nutrients like iron, zinc, or biotin.
• Use of Other Supplements or Steroids: These can impact hormonal balance more than creatine.

Is It Safe to Use Creatine Without Worrying About Hair Loss?

For most people, creatine is safe and does not contribute to hair thinning. It is one of the most studied sports supplements, with robust data supporting its efficacy and safety.

If you’re still concerned:

• Consult a healthcare provider or dermatologist if you’re noticing hair shedding.
• Monitor your hair health while using creatine.
• Use topical DHT blockers or shampoos if you’re genetically predisposed to hair thinning.

Debunking Common Myths About Creatine

Let’s bust a few common misconceptions:

• Myth 1: Creatine is a steroid – Completely false. It is a naturally occurring compound in the body.
• Myth 2: Creatine damages kidneys or liver – No credible study has shown this in healthy individuals using standard doses.
• Myth 3: You need to cycle off creatine – There’s no scientific need unless advised by a physician.

Best Practices for Taking Creatine Safely

To use creatine effectively and minimize any theoretical risk:

1. Use the correct dose – Typically 3–5 grams per day.
2. Stay hydrated – Creatine draws water into muscle cells.
3. Choose high-quality monohydrate – It’s the most researched and safest form.
4. Maintain a balanced diet – Ensure adequate intake of hair-healthy nutrients like B vitamins, zinc, and protein.

Conclusion: Should You Be Worried About Hair Loss from Creatine?

Based on available scientific evidence, creatine does not directly cause hair loss. The fears stem from a single small study and have not been replicated or validated by long-term research. For most users, creatine remains a safe, effective, and powerful supplement to enhance physical performance and muscle gains without impacting hair health.