Does Creatine Cause Hair Loss? What the One Study Actually Found

No study has shown that creatine causes hair loss. The fear traces back to a single 2009 study of 20 college rugby players in which creatine raised blood levels of DHT, a hormone involved in male-pattern baldness. That study never measured hair, and it has not been replicated. Later reviews of the evidence conclude there is no demonstrated link.

Still, the question is reasonable, especially if baldness runs in your family. Let's look at what was measured, what wasn't, and how to decide for yourself.

Where the worry comes from

In 2009, van der Merwe and colleagues gave creatine or a placebo to 20 college-aged rugby players in South Africa. The creatine group did a loading phase of 25 g a day for 7 days, then 5 g a day for 14 days. The researchers measured hormones in the blood:

• DHT (dihydrotestosterone) rose by about 56 percent after the loading week and stayed around 40 percent above baseline during maintenance.
• The DHT-to-testosterone ratio rose too.
• Testosterone itself did not change significantly.

Why that sounds alarming: DHT is the hormone that shrinks hair follicles in people genetically prone to male-pattern baldness.

Why that study doesn't prove hair loss

Blood DHT values also vary a lot within the normal range, and what drives hair loss is the sensitivity of follicles in your scalp, which is largely genetic. A short rise in blood DHT, even if real, is not the same thing as hair falling out.

In their 2021 review of creatine myths, Antonio and colleagues looked at this question specifically. Their conclusion: current evidence does not indicate that creatine causes hair loss or baldness, and more research would help settle it fully.

So what should you do?

If you have no family history of early baldness: there is no evidence-based reason to avoid creatine for your hair.

If male-pattern baldness runs in your family, or you're already treating hair loss:

1. Skip loading. The only DHT signal came with a 25 g/day loading phase. A steady 3 g a day is the most conservative approach.
2. Track it. Take photos of your hairline and crown in the same light every month. Hair changes are slow; compare over 6 to 12 months.
3. Talk to a dermatologist if you're on a hair-loss treatment or notice changes. They can tell you whether creatine matters in your case.
4. Remember the base rate. Male-pattern hair loss is very common with age regardless of supplements, which makes coincidences likely.

Other creatine myths, quickly

Creatine doesn't damage healthy kidneys at normal doses, doesn't cause dehydration or cramps, and isn't a steroid. The real side effects are minor: some water weight in muscle and stomach upset with big single doses. See creatine side effects for the full list, and how much creatine per day for dosing without loading.

Is it worth it at all?

For people who lift or play sprint-based sports, creatine increases physical performance in short, high-intensity, repeated efforts, which supports strength and muscle gains with training. That's covered in creatine benefits. If you'd rather skip it, you'll still make excellent progress with a solid plan and enough protein; our 12-week programme works with or without supplements.

Frequently asked questions

Does creatine increase DHT?

One study (van der Merwe and colleagues, 2009) found a rise in blood DHT after a 25 g/day loading week in 20 rugby players. That's the only significant signal, and it hasn't been independently replicated. It also didn't measure hair, so it can't tell us whether hair was affected.

Will my hair grow back if I stop creatine?

There's no evidence that creatine causes hair loss in the first place. If you're losing hair, the most common cause in men is genetic male-pattern hair loss, which progresses regardless of supplements. A dermatologist can confirm the cause and discuss treatments, which work best when started early.

Can I take creatine with finasteride or minoxidil?

No interaction between creatine and these hair-loss treatments has been reported. If you're under treatment, tell your dermatologist about all your supplements; they may advise the low, steady dose (3 g a day) without loading as the most conservative option.

Does creatine cause hair loss in women?

There's no evidence of it. The single DHT study was in young men. Female hair thinning has other common causes (iron deficiency, thyroid issues, hormonal changes, postpartum shedding, stress). If you notice shedding, see a doctor for blood tests rather than assuming a supplement is responsible.

Why do so many people online say creatine made them bald?

Hair loss is very common in men from their 20s onward, and many men start lifting and taking creatine at the same age. When two things start at the same time, it's natural to link them. That's exactly why controlled studies are needed, and none has shown hair loss from creatine.

What's the safest way to take creatine if I'm worried?

Take 3 g a day with a meal, no loading phase, buy a third-party tested monohydrate, and photograph your hairline monthly. If you see changes, stop and see a dermatologist.

Studies cited

• van der Merwe J, Brooks NE, Myburgh KH (2009). Three Weeks of Creatine Monohydrate Supplementation Affects Dihydrotestosterone to Testosterone Ratio in College-Aged Rugby Players. Clinical Journal of Sport Medicine. doi:10.1097/jsm.0b013e3181b8b52f
• Antonio J et al. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition. doi:10.1186/s12970-021-00412-w