Does creatine cause hair loss?!

Creatine is a substance naturally occurring in the body. It can also be consumed, primarily in meat and fish.

Creatine, especially creatine monohydrate powder, is widely purchased as a dietary supplement in the Netherlands.

Athletes typically use it due to the popular belief that it can help increase strength or improve athletic performance.

In this article, we discuss whether creatine can cause hair loss, what the causes of hair loss are, and what precautions you should take when purchasing creatine.

Does creatine cause baldness?

The myth that creatine can cause baldness stems from a rather questionable 2009 study. However, that study involved a very small sample size of 20 participants. Since then, there have been 12 more recent follow-up studies with opposite results: creatine does not cause hair loss.

But it all started with that one American study in 2009. Among middle-aged male rugby players using creatine supplements, it was found that the players developed increased blood levels of dihydrotestosterone (DHT) over time.

DHT is a testosterone metabolite and can bind to androgen receptors in sensitive hair follicles in men. This can cause the follicles to shrink, leading to hair loss. Due to the link between DHT and hair loss, this study led to the theory that creatine supplements could cause hair loss.

This study had, to say the least, a few shortcomings:

• The sample size was very small (20 participants)
• The study did not measure free testosterone (which the body uses to produce DHT), and the 16 participants who completed the study showed no increase in total testosterone
• The observed increase in DHT and the ratio between DHT and testosterone remained within normal clinical limits
• Intense resistance exercise itself can also cause an increase in androgenic hormones.

As of 2023, 12 other studies investigating the effects of creatine supplements on testosterone have not replicated the results of the 2009 study. Two studies found small increases in total testosterone after six and seven days of creatine supplementation, but the increases were not physiologically significant.

The other 10 studies reported no change in testosterone concentrations. In five of the studies, no increase in free testosterone was reported.

Read also: Is creatine vegan?

What is creatine?

Amino acids are compounds needed for essential functions, including building your muscles. Creatine is a substance your body naturally produces from the amino acids arginine, glycine, and methionine.

On average, your liver, kidneys, and pancreas produce 1 to 2 grams per day, which is mostly stored in skeletal muscles. Creatine can also come from animal foods (mainly meat and fish) and thus from dietary supplements.

Creatine is best known for improving exercise performance by energizing your muscles, but it has also been studied for its role in other health benefits, such as promoting healthy aging and brain function.

However, to experience the potential benefits, you would need to consume large amounts of meat and fish to get enough creatine, making supplements a more efficient and cost-effective way to increase levels.

Creatine can improve exercise performance.

What does creatine do?

Creatine works by replenishing adenosine triphosphate (ATP), a molecule that provides energy to your body's cells. During high-intensity, short-duration activities like weightlifting or sprinting, your body uses what is called the creatine phosphate system.

This system rapidly replenishes your body's ATP stores by using creatine to power your muscles. But because your natural stores are limited, they are quickly depleted during high-intensity activities.

Creatine supplements increase its concentration in your muscles – giving you more energy to fuel ATP. This can lead to improvements in overall training quality.

For example, research shows that supplementing with 20 grams of creatine daily for 5 to 7 days can lead to a 5 to 15% increase in strength and athletic performance.

That's why creatine is a popular supplement among athletes and workout enthusiasts.

Learn more about: Creatine function & side effects

What does creatine do to your hair?

It's important to note that the researchers did not detect hair loss in the participants of the creatine study. The mentioned peak in DHT causes hair loss in (some) men, but those in this group study did not specifically report this.

No scientific study has ever conclusively proven that creatine causes hair loss, and researchers are quite clear that creatine is a safe product to take.

What does cause hair loss?

Hair loss (alopecia) can have several other causes, ranging from genetic factors to health conditions and lifestyle influences.

Hereditary hair loss, known as androgenetic alopecia, is a common form affecting both men and women, with men often developing a receding hairline and women experiencing thinning hair across the scalp.

Age-related hair loss is a natural process where hair follicles stop growing, often leading to thinning hair. Alopecia areata, an autoimmune disease, results in patchy hair loss and requires treatments such as Minoxidil, corticosteroids, and immunotherapy.

Chemotherapy and radiation can also cause hair loss by damaging hair follicles, with hair loss ranging from mild to severe. Hair loss due to stress, known as telogen effluvium, can occur after stressful events and is usually temporary.

Nutrient deficiencies, such as a lack of biotin, iron, protein, and zinc, are also linked to hair loss. Certain medications and poisoning can also cause hair loss.

Hair loss can therefore have very different causes, and for persistent hair loss, it is advisable to consult a doctor or dermatologist for a proper diagnosis and treatment.

Read also: How is creatine made?

Hair loss can have several other causes.

How can you prevent hair loss?

Your lifestyle can have a significant impact on preventing and treating hair loss. There are a few steps you can take at home to keep your hair as full and healthy as possible:

• Wash your hair regularly with mild shampoo. Washing your hair regularly prevents hair loss by keeping your hair and scalp clean. Regular washing reduces the chance of infections and dandruff that can lead to hair breakage or hair loss.
• Vitamins. Vitamin A stimulates healthy sebum production in the scalp. Vitamin E improves blood circulation in the scalp so hair follicles remain productive, and vitamin B helps hair maintain its healthy color.
• Enrich your diet with protein. Eating lean meat, fish, soy, or other proteins promotes hair health and thus helps prevent hair loss.
• Scalp massage with essential oils. If you suffer from hair loss, it is best to massage the scalp with essential oils for a few minutes. It helps keep your hair follicles active.
• Stay hydrated. The hair shaft consists of one-quarter water, so drink at least four to eight cups of water a day to stay hydrated and promote healthy hair growth.
• Reduce alcoholic beverages. If you suffer from hair loss, reduce your alcohol intake as alcohol reduces hair growth.
• De-stress. Past studies have found medical evidence of a link between stress and hair loss. De-stress yourself; one way to do that is by practicing meditation. Alternative therapies like meditation and yoga not only reduce stress but also restore hormonal balance.
• Avoid constant heating and drying. Do not expose your hair to frequent, constant heating and drying procedures. Heat weakens hair proteins, and constant heating and drying can lead to weakness and brittleness that cause hair loss.
• Keep your head sweat-free. Men with oily hair experience dandruff in the summer due to sweating, and the risk of hair loss increases. Using shampoos with aloe vera can keep the head cool and prevent dandruff.

The best creatine supplement

With the many forms of creatine available, you might wonder which is the best. The most effective form is creatine monohydrate, which is why monohydrate is considered the best creatine supplement.

Manufacturers of other forms such as buffered creatine (Kre-Alkalyn), creatine hydrochloride (HCL), or creatine nitrate claim they are absorbed even better, but research shows that the absorption of creatine monohydrate is almost 100%.

Because other forms are marketed as superior to creatine monohydrate, they are also much more expensive. In short, creatine monohydrate is probably the most economical and effective form on the market.

You can find creatine monohydrate as a powder, alone or in pre-workouts, which are products you take before your workout that contain other energizing ingredients such as caffeine.

Although creatine monohydrate is often an ingredient in pre-workout products, it is best to buy creatine as a separate product so you can dose it correctly – especially if you plan to load.

Mix the powder with water or juice by stirring it with a spoon. To facilitate mixing, you can use micronized creatine monohydrate. Micronized creatine is smaller than normal creatine and mixes better with liquids so you don't have clumps at the bottom of your drink.

So, does creatine make you go bald?

No, creatine is safe for your hair and an effective supplement for improving athletic performance. Claims that creatine causes baldness are also not confirmed by (repeated) scientific research.

If you are considering taking a creatine supplement, you certainly don't have to worry about hair loss.

Read more about: How long to use creatine?