Does Creatine Cause Hair Loss? The Research and a Trichologist’s View.
Hair. For some, it's the crowning glory of their appearance. For others, a source of real anxiety and shame. That’s why it’s important to address the rumours and reels claiming that creatine causes hair loss. Especially when there’s no evidence that it does.
Creatine is fast becoming one of the most popular supplements in the health and wellbeing world. In the 90s, it was best known among athletes and gym-goers chasing their performance edge and muscle gains. Now, it’s increasingly being used by women looking for extra support during perimenopause for fatigue and brain health. So rather than brushing this aside, we’re going to look into where this myth began, what the science actually says, and whether men and women are affected differently. There will be no (more) hair-related puns included in this blog.
WHERE DID THE CREATINE HAIR LOSS STORY START?
The story that creatine causes hair loss begins with a 2009 study in which no hair loss was reported. Interesting. So what’s the fuss about then?
The study involved 20 male rugby players who followed a three-week creatine protocol that included a loading phase. The researchers found that participants taking creatine had higher levels of dihydrotestosterone (DHT), a hormone that, in genetically susceptible men, is linked to male pattern hair loss.
Understandably, when this was published, creatine was mainly marketed to male gym goers. So it makes sense that people wondered whether a shift in DHT might increase the likelihood of hair loss. Fair enough.
However, it’s worth repeating: despite the increase in DHT, there was no reported hair loss in the study itself. And, hair loss had not been reported in any of the literature investigating creatine.
Since then, many studies have examined the effects of creatine on hormones. The vast majority show no meaningful changes in testosterone, and the 2009 DHT study finding hasn’t been replicated. In fact, there’s still no evidence that creatine changes hair follicles or increases hair loss with supplementation. In a comprehensive review of the literature, it was concluded that: “In summary, the current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss/baldness.”
So how come this myth blows back and forth over the decades? Social media. It’s brilliant at sharing individual experiences. But a single experience may not present the whole picture. Hair loss is complex and can be caused by hormone fluctuations, stress and illness, calorie-deficient diets, medicine, hereditary patterns, and, of course, ageing, many of which are difficult to diagnose.
That’s why we always come back to the same advice: use your own noggin. Talk to your GP or a healthcare professional. Look at the evidence. Then decide what feels right for you.
DOES CREATINE CAUSE HAIR LOSS IN WOMEN?
Let’s not muck about, hair loss is no joke. There are no studies showing that creatine causes hair loss in women. None. The 2009 study that sparked all this concern involved men, did not measure hair loss, and reported a rise in DHT, a hormone associated with androgen-related hair loss. That finding hasn’t been replicated, and hair loss has not been reported in the many studies investigating creatine before or since.
Both women and men produce DHT, and some women are genetically sensitive to it, just as men are. However, women typically have much lower levels of androgens (the group of hormones involved in androgenetic alopecia). Female hair thinning is often a bit more complex, however, and linked to fluctuations in oestrogen, which is why shedding can occur during postpartum, perimenopause and menopause (no, you’re right, it’s not fair).
If you’re living with androgenetic alopecia, or another hair condition that causes hair loss or thinning, we’d defer to the specialist treating you. Hair shedding can coincide with stress, hormonal shifts, illness or life stage. In other words, it might not be the creatine. We totally get it, it’s hard not to get caught up in the social media spin-rinse cycle. But taking a broader view of your health might be more worthwhile for your whole body, hair and all.
We always say: speak to a health professional, then make a decision that feels right for you.
That’s exactly what we did. We spoke to Trichologist Hannah Gaboardi to get practical advice for anyone concerned about hair loss or thinning:
Have you seen cases where creatine appears to upset hormone balance or contribute to hair thinning in women?
When researching the connection between creatine and hair loss, there is currently no evidence linking the two or showing that creatine directly affects hair loss. Hair loss in women is more likely to be due to hormonal imbalances, vitamin and iron deficiencies and genetic components.
I also see hair loss happen to my patients who work out a lot, run marathons and play high-intensity sports. This is because of a hormone called cortisol, a stress hormone that elevates when your body is put under intense stress. Cortisol can shorten your hair growth cycle (anagen phase) and put your hair in a temporary shedding stage called telogen effluvium.
Is there anything we can do to reduce the potential risk?
Maintaining healthy vitamin and iron levels helps maintain your hair's natural cycle. Nutrients such as protein, iron, zinc, biotin, vitamins A and E, and omega-3 fatty acids are essential for maintaining healthy hair growth, strength, and texture.
Protein, in particular, is a building block for hair, and its deficiency can lead to hair thinning and loss. Hair is made primarily of keratin, a structural protein produced within the follicle. Without adequate dietary protein, the body prioritises vital organs over hair production, which can push more hairs into the shedding phase, resulting in thinning, slower growth, and weaker strands. Iron supports the delivery of oxygen to hair follicles, while zinc aids in hair tissue repair. Biotin is crucial for keratin production, a protein that forms the structure of hair.
If someone has a history of androgenetic alopecia, do you think it’s safer to avoid creatine?
There is not enough research linking androgenetic alopecia and creatine. As long as the patient with androgenetic alopecia is under the care of a trichologist, dermatologist, or doctor who manages their hair loss with either DHT blocking medication, blood tests, or in-clinic treatments, it would be recommended to avoid anything that could speed up their hair loss until they seek professional guidance.
WHAT ARE THE REAL SIDE EFFECTS OF CREATINE?
Creatine is widely considered one of the safest supplements available. How is that possible? We owe a small thank you to the athletes of the world who’ve spent decades guinea-pigging it for its muscle-building performance benefits. Now there are hundreds (possibly thousands) of studies examining its safety and effectiveness.
That said, creatine can cause mild side effects in some people, especially when first getting started. The most common are bloating and, in some cases, nausea. This usually happens when larger doses are taken too quickly. It’s not dangerous. Just your body adjusting. You can read more about how to take creatine to reduce the likelihood of this happening in our guide.
Weight gain is another topic that pops up. A review of 19 studies confirms that any increase in “weight” is typically temporary and due to increased water stored in muscle cells, not fat gain.
Thanks to decades of sports science research, we (the royal we: scientists, clinicians, and curious supplementers) know more about creatine than we do about many vitamins, minerals, and other popular compounds.
