Let’s talk about one of the biggest myths in the supplement world:
“Creatine causes hair loss.”
You’ve probably heard this one floating around the gym or on Reddit threads. The claim usually goes something like, “Creatine increases DHT levels, and DHT causes baldness — therefore, creatine = hair loss.”
Sounds scientific… until you actually look at the science. Spoiler: there’s almost no evidence that creatine causes hair loss in healthy men or women. Let’s dig into where this rumor came from and what the data really says.
Where the Hair Loss Myth Started
This myth traces back to a single study from 2009.
Researchers at Stellenbosch University gave 20 college rugby players 25g of creatine monohydrate daily for 7 days, followed by 5g daily for 14 days. They found that while testosterone stayed normal, DHT levels rose by about 56% during the loading phase (van der Merwe et al., 2009).
Sounds concerning, right? Not quite. The study had a tiny sample size, no placebo control, and the results were never replicated in any larger, peer-reviewed trials since.
More importantly, an increase in serum DHT does not mean you’ll lose hair. Hair loss is driven by genetic sensitivity to DHT at the follicle level — not DHT itself. Most people produce DHT daily without going bald.
What the Research Says (and Doesn’t Say)
In the 15+ years since that one small study, dozens of reviews and trials on creatine have been published. None have reported increased rates of hair loss.
A 2021 systematic review in the Journal of the International Society of Sports Nutrition found no significant hormonal changes in men supplementing with creatine over periods up to 12 weeks (Antonio et al., 2021).
Another review in Nutrients concluded that creatine is among the most well-studied and safest ergogenic aids available, with no link to androgenic side effects (Branch, 2003).
So unless your genetics have already destined you for a thinning hairline, creatine isn’t the culprit.
What Creatine Does Help With
Now for the good stuff — because while creatine doesn’t mess with your hair, it does do a lot for your body.
Creatine boosts your body’s phosphocreatine stores, improving ATP production — that’s your energy currency for lifting, sprinting, and thinking clearly.
It also supports brain health and cognitive performance (yep, your brain uses creatine too).
If you want to learn more about how creatine helps your brain, check out our post: “5 Ways Creatine Boosts Brain Health (Not Just Muscle Gains)”.
And if you’re wondering whether creatine causes “bloating,” check out our myth-buster article: “Does Creatine Cause Bloating? The Truth According to Science” — spoiler, it doesn’t.
The Bottom Line
There’s no solid evidence that creatine causes hair loss — just one small, outdated study that’s never been replicated. Meanwhile, there’s over two decades of data proving creatine’s benefits for strength, recovery, and cognitive function.
If you’re genetically prone to hair thinning, creatine won’t make it worse — and if you’re not, it won’t suddenly make your hair fall out.
So stop worrying about your hair and start focusing on your performance.
References
- van der Merwe J et al. (2009). Clin J Sport Med., 19(5):399–404.
- Antonio J et al. (2021). J Int Soc Sports Nutr., 18(1):13.
- Branch JD. (2003). Nutrients, 20(9):767–778.
- Kreider RB et al. (2017). J Int Soc Sports Nutr., 14:18.
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