You’ve likely encountered this question at the gym or seen it discussed on social media—so today, we’re going to address this concern: Does creatine contribute to hair thinning? If you’re someone who uses creatine but worried it might affect your hairline, you’re not alone!
First, let’s clarify what creatine is. Creatine is a naturally occurring compound found in your muscles and brain. It plays a vital role in energy production, particularly during high-intensity activities. Creatine supplements come in various forms—powders, pills, even gummies—and are popular among athletes and bodybuilders. Why? Because creatine helps improve performance, allowing you to train harder, build more muscle, and recover faster.
Now, onto the big question: Does taking creatine lead to hair loss? To answer that, it’s important to first understand what kind of hair loss we’re talking about. There are different types of hair loss, but in this case, we’re referring specifically to androgenic alopecia (male or female pattern baldness). This type of hair loss is linked to the conversion of testosterone into a compound called dihydrotestosterone (DHT), which can shrink hair follicles and shorten the hair growth phase, weakening hair growth.
Does creatine impact the production of DHT?
A 2009 study is often cited when this concern comes up. The study measured testosterone and DHT levels in rugby players who took creatine supplements for three weeks. The results showed that after just 7 days of creatine loading, DHT levels increased by 56%. However, during the maintenance phase (when participants took 5 grams daily), DHT levels decreased to 40% above baseline after two weeks, and eventually stabilized at about 22% above baseline after three weeks.
However, it’s important to note that the study measured DHT in the blood, not on the scalp where it would directly affect hair growth. So, while the study found an increase in DHT levels, it didn’t directly measure the impact on hair loss.
Now, let’s summarise. First, the study was small—only 20 participants. Second, the findings have not been replicated in over a decade. Third, while DHT levels did spike during the loading phase, they stabilised during the maintenance phase.
If you’re constantly cycling creatine, you might experience temporary DHT increases, but this is still speculative. Keep in mind, the study’s primary endpoint was not directly focusing on hair loss, just blood DHT levels.
If you’re really concerned about hair loss, focus on factors that have a more established impact on hair health. Eating a balanced diet, managing stress, and avoiding smoking are all much more influential on your hair’s condition.
