But then, suddenly, there’s another conversation at the squat rack: “Does creatine cause hair loss?” Just like a rumor about your favorite celebrity, it’s intriguing, a little tabloid-like, and you kind of need to know the answer.
Where the Hair Loss Rumor Began
The entire saga began with a 2009 study of a group of university rugby players. They supplemented with creatine for three weeks, and scientists observed that their levels of DHT (dihydrotestosterone) increased. Why is this significant? DHT is a hormone that can cause hair follicle shrinkage in individuals genetically susceptible to male pattern baldness. But—and here is an important but—the study did not measure actual hair loss. It merely measured hormone levels. If you want to check it out yourself, here’s the study: Van der Merwe et al., 2009 – Creatine Supplementation and DHT
And another interesting fact that not many people know about: this was a small study (only 20-or-so subjects), and it never got followed up. No second visit, no follow-up, no big data set.
What the Science Really Says
Let’s get this straight! Creatine is arguably the most-studied supplement in sports science—and not even a single big, high-quality study has determined that it directly causes hair loss. That 2009 study is the only one to ever suggest that creatine links with increased DHT levels.
Genetics, hormones, and age account for most hair loss. If balding runs in your family, DHT is more likely to play a part—whether or not you’re supplementing with creatine. So at the moment, the connection between creatine and baldness is theory, not actual fact.
Do You Need to Worry?
If you have a tendency to hair loss according to your genes and are already a little hairline-sensitive yourself, you might want to play safe. That could mean:
- Asking your physician before starting creatine
- Monitoring your hair and scalp health
- Making sure you’re getting enough nutrients that are healthy for hair growth (protein, iron, vitamins)
- If you’re not predisposed to hair loss, there’s no solid evidence suggesting creatine alone will suddenly make your hair start shedding.
The Lifestyle Takeaway
Creatine is safe for most healthy adults when taken at recommended doses. It’s also one of the few supplements with decades of research proving it can improve strength and performance. But as with all things in fitness, it’s relative. Your genetics, medical history, and personal tolerance are involved. If the hair-loss myth is keeping you up at night, there’s no harm done in not taking creatine and focusing on diet and training instead.
Therefore, “Does creatine cause hair loss” urban legend? More locker-room rumor than established fact. The only fact established is that creatine enhances performance—and if it devastates your hairline, that’s yet to be determined. Until something better comes along, keep pumping iron, remain consistent, and don’t let gossips dictate your health decisions.
