Does Creatine Cause Hair Loss? Here’s What the Science Says

The best creatine supplements remain some of the most popular powders, gummies, and capsules for athletes thanks to an impressive amount of scientific evidence supporting its efficacy and safety across a broad range of sports and populations. Studies report that creatine can improve performance, support muscle growth, and even benefit the brain. (2) Despite a ton of evidence showing that creatine is safe for nearly everyone, though, there are some potential side effects … some more preposterous than others.

One of the most persistent “side effects” present across online threads and gym hallways is that supplementing with creatine can lead to thinning hair. So, does creatine cause hair loss? Thankfully, the research doesn’t support this lore — creatine and balding aren’t as braided together as you may perceive. Here’s what the science actually shows regarding the misconception surrounding creatine and hair thinning.

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

Does Creatine Cause Hair Loss?

In short, no. While you shouldn’t discount the findings of scientific studies just because the results aren’t what you want to hear, you have to consider the weight of scientific evidence in totality.

[Related: Do You Really Need a Creatine Loading Phase?]

A small amount of data from over a decade ago displayed some correlation between creatine use and a hormone that may contribute to significant hair loss. However, these negative effects have not been widely replicated in subsequent studies. The case for creatine being bad for your hairline is thin, all things considered.

Creatine and Hair Loss: How It Started

The misconception (or myth, really) about creatine and thinning hair is based on a 2009 study of 20 college rugby players. After a one-week loading protocol using 25 grams of creatine per day, the rugby players took 5 grams per day for two more weeks. At the end of the study, levels of dihydrotestosterone (DHT) in their blood had gone up. DHT is an androgen (a hormone that promotes tissue growth). (1) 

If creatine boosted a hormone that causes tissue growth, why did researchers suspect that there could be a link between creatine and hair loss? 

DHT has been linked to certain types of hair loss in some data, but here’s the kicker: The concentrations found in this study were still within normal physiological ranges. No studies have actually reported direct hair loss or baldness as potential effects of creatine supplementation. (1)(2)

Also, the significant differences were due to changes from different baseline levels of DHT. In other words, the differences can’t be attributed to creatine supplementation based on these study results. (1)(2) The subjects’ DHT levels could have gone up due to any number of factors at play while they were being evaluated.

What Actually Causes Hair Loss?

Hair loss can occur for many reasons, but the type of hair loss linked to DHT is androgenic alopecia (AGA), also known as male pattern baldness. AGA is a genetically-predisposed type of hair loss that can actually affect people of any gender. (3) 

People with this condition convert testosterone to DHT at abnormally high rates, and the regions of the scalp affected by AGA are highest in androgen receptors, which is why the effects of DHT are more pronounced there. High levels of DHT disrupt the normal hair growth cycle, resulting in thinner hair follicles. Some topical treatments for AGA, such as minoxidil, work by suppressing an enzyme that controls the conversion of testosterone to DHT. (3)(4)

What Is Creatine?

Creatine can be formed in the body (mostly in the kidneys and liver) with reactions involving the amino acids arginine, glycine, and methionine. Most of the body’s creatine is stored in skeletal muscle as creatine phosphate. (2)(5)

[Related: Best Creatine Gummies]

Creatine plays important roles in rapid energy production and protection against oxidative stress. It’s essential for healthy brain function and other wellness aspects. (2)(5) Creatine supplements are typically used to support athletic performance targeting skeletal muscle. “Many people include their creatine as part of their workout routine,” notes Chelsea Rae Bourgeois, our expert reviewer. 

How Does Creatine Work?

Okay, so you’ve heard about creatine, but you’re still asking, “What does creatine do?” Well, inside each muscle cell, there are proteins that work together to make the muscle contract. This process requires a molecule called adenosine triphosphate (ATP), which is often called the “energy currency of the cell.” (2)(5)

The phosphocreatine (PCr) system is the quickest way to replenish ATP. PCr is made up of creatine and a phosphate molecule, which it donates to convert adenosine diphosphate (ADP) to ATP. It is stored in the muscles and other tissues so that it can be used right away. (2)(5)

In simple terms, creatine increases the efficiency of the biological delivery systems that power muscular contraction.

How Can I Get Creatine From My Diet?

Fish, red meat, poultry, pork, and dietary supplements (such as creatine monohydrate) are all sources of creatine in the diet, but it can also be produced in several organs, including the brain. It can then be stored as creatine or bound to a phosphate group to form creatine phosphate. (2)(5)

However, the recommended daily dose of creatine for most folks falls between 5 and 10 grams — far more than you can realistically ingest through food alone. If you want to use creatine to build strength, add muscle, or improve your cognition, you need to take it as a supplement.

Though there are different types of creatine available for athletes, creatine monohydrate tends to be the superior (and usually more cost-effective) choice for supplementation due to its bioavailability and long-term stability at room temperature. (2) “Because it’s [oftentimes] unflavored and easy to digest, it can mix into your favorite drink without concerns over tolerance, too,” adds Chelsea Rae Bourgeois, our expert reviewer.

Benefits of Creatine

Creatine is a versatile supplement that offers numerous benefits for both sports performance and overall health. While it’s commonly marketed to strength athletes interested in high-intensity exercise, its ability to replenish ATP (adenosine triphosphate) makes it valuable for various activities, too.

Boosts Performance

One key creatine benefit is its ability to enhance exercise performance. Studies have shown that it can improve power, increase the number of repetitions until failure, and boost sprinting performance. These improvements can lead to greater gains in muscle mass and overall athleticism. (2)(5)

Supports Muscle Growth and Recovery

In addition to its effects on exercise, creatine has been shown to support muscle growth and aid in recovery. It enhances protein synthesis, reduces inflammation, and minimizes oxidative stress, all of which contribute to muscle development and prevent muscle breakdown. It can also enhance glucose uptake, providing extra energy during workouts and facilitating glycogen storage post-exercise. (2)(5)(6)

Supports Mental Health & the Brain

Emerging research suggests that creatine has potential benefits for brain health, too. It’s crucial for brain cell function, particularly during high-energy demand situations and recovery from injuries. 

Creatine supplementation may help regulate oxidative stress, preserve neuronal function, and improve cognitive abilities in specific populations, such as individuals experiencing sleep deprivation or recovering from traumatic brain injuries. (7)(8)

Some studies suggest that creatine could enhance the effects of prescription medications for major depressive disorder and bipolar disorder. More research is needed to determine the most effective dosage protocol for these conditions. (9)(10)

Adverse Effects of Creatine

Creatine is one of the safest supplements on the market and there are very few drawbacks if it’s used in proper doses of roughly 5 grams per day. In high doses (well above 10 grams), creatine can cause gastrointestinal distress, but high-dose loading phases aren’t necessary. (2)

Other side effects of creatine can include some weight gain of a few pounds initially as a result of water retention in muscle cells, which could be significant for weight class athletes and might require some planning ahead. (11)

[Related: Does Creatine Make You Gain Weight?]

So, Is Your Scalp Safe?

Rest assured that the link between creatine and hair loss has been totally overblown in the media. Even though one study saw higher levels of DHT in their participants after a few weeks of supplementation, the changes couldn’t be attributed to creatine, and the levels were still within normal ranges.

Hair loss doesn’t appear to be one of creatine’s side effects, and with so many benefits, it’s more than worth the investment.

FAQs: Does Creatine Cause Hair Loss?

References

1. van der Merwe, J., Brooks, N. E., & Myburgh, K. H. (2009). Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 19(5), 399–404. 
2. Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1), 1–17. 
3. Piraccini, B. M., Blume-Peytavi, U., Scarci, F., Jansat, J. M., Falqués, M., Otero, R., Tamarit, M. L., Galván, J., Tebbs, V., Massana, E., & Topical Finasteride Study Group (2022). Efficacy and safety of topical finasteride spray solution for male androgenetic alopecia: a phase III, randomized, controlled clinical trial. Journal of the European Academy of Dermatology and Venereology : JEADV, 36(2), 286–294. 
4. Kaiser, M., Abdin, R., Gaumond, S. I., Issa, N. T., & Jimenez, J. J. (2023). Treatment of Androgenetic Alopecia: Current Guidance and Unmet Needs. Clinical, cosmetic and investigational dermatology, 16, 1387–1406. https://doi.org/10.2147/CCID.S385861
5. Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). 
6. Doma, K., Ramachandran, A. K., Boullosa, D., & Connor, J. (2022). The Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A Systematic Review and Meta-Analysis. Sports Medicine, 52(7), 1623–1645. 
7. McMorris, T., Harris, R. C., Howard, A. N., Langridge, G., Hall, B., Corbett, J., Dicks, M., & Hodgson, C. (2007). Creatine supplementation, sleep deprivation, cortisol, melatonin and behavior. Physiology & behavior, 90(1), 21–28. 
8. Sakellaris, G., Kotsiou, M., Tamiolaki, M., Kalostos, G., Tsapaki, E., Spanaki, M., Spilioti, M., Charissis, G., & Evangeliou, A. (2006). Prevention of complications related to traumatic brain injury in children and adolescents with creatine administration: An open label randomized pilot study. Journal of Trauma – Injury, Infection and Critical Care, 61(2), 322–329. 
9. Toniolo, R. A., Silva, M., Fernandes, F. de B. F., Amaral, J. A. de M. S., Dias, R. da S., & Lafer, B. (2018). A randomized, double-blind, placebo-controlled, proof-of-concept trial of creatine monohydrate as adjunctive treatment for bipolar depression. Journal of Neural Transmission, 125(2), 247–257. 
10. Yoon, S., Kim, J. E., Hwang, J., Kim, T. S., Kang, H. J., Namgung, E., Ban, S., Oh, S., Yang, J., Renshaw, P. F., & Lyoo, I. K. (2016). Effects of Creatine Monohydrate Augmentation on Brain Metabolic and Network Outcome Measures in Women With Major Depressive Disorder. Biological Psychiatry, 80(6), 439–447. 
11. Deminice, R., Rosa, F. T., Pfrimer, K., Ferrioli, E., Jordao, A. A., & Freitas, E. (2016). Creatine Supplementation Increases Total Body Water in Soccer Players: a Deuterium Oxide Dilution Study. International journal of sports medicine, 37(2), 149–153.