Creatine and Hair Loss: The Science (and the Hype)
Keywords: creatine DHT, creatine hair loss DHT, does creatine cause hair loss, creatine androgenic alopecia, creatine DHT study 2009
In a small 2009 study of 20 college-aged rugby players, 25 grams of creatine monohydrate a day for 7 days, followed by 5 grams a day for 14 days, raised DHT levels by 56% after the loading week, and DHT stayed about 40% above baseline after 21 days. Total testosterone did not change. The study did not look at hair loss. The scientific evidence linking creatine to hair loss is limited to this single, small-scale trial, and no direct causal link has been established. For the vast majority of users, the risk is negligible, but if you have a strong genetic predisposition to androgenetic alopecia, the theoretical mechanism warrants a conversation with a dermatologist.
Why the Question About Creatine and Hair Loss Won’t Go Away
Creatine monohydrate is a widely used performance supplement. For millions of gym-goers, it is the first supplement they try after protein. When hair is at the centre of a personal and cosmetic concern — and when losing it is a common fear across ages and genders — it is natural to wonder whether a daily supplement could be causing it.
The internet is full of anecdotes, gym folklore, and unresolved conflicts about creatine’s effects on DHT. This article aims to separate a single flawed finding from the larger body of evidence and to give you practical, tailored advice instead of a blanket assurance.
Creatine and Hair Loss: A Detailed, Evidence-Based Analysis
Creatine is a natural compound that is produced in the liver and kidneys from glycine, arginine and methionine, and synthesised from food, mainly animal meat. The amino acid group in the body takes the compound, while the creatine monohydrate supplement increases the compound levels in the muscle tissue. Creatine monohydrate is a common supplement that is used to gain a certain amount of muscle mass. Athletes and bodybuilders have used creatine for decades as it quickly replenishes ATP, which powers our muscle contractions.
But, it is widely debated whether creatine causes hair loss. Some studies indicate that DHT could trigger hair follicle shrinkage, which worsens hair loss. The most commonly cited study on DHT increase is from 2009. It provides a background for this topic. Let’s examine the study’s findings in detail.
The 2009 Study: What Actually Happened
In 2009, researchers at Stellenbosch University (van der Merwe, Brooks & Myburgh, Clinical Journal of Sport Medicine) conducted a double-blind, placebo-controlled crossover study on 20 college-aged rugby players. The participants took creatine monohydrate at a loading dose of 25g per day for 7 days, followed by a maintenance dose of 5g per day for 14 days. After the 21-day period, researchers found no change in total testosterone, but the results were startling — participants saw their DHT levels increase by 56% after 7 days of loading, and DHT remained 40% above baseline after the 14-day maintenance phase (21 days in total). The ratio of DHT to testosterone also increased by 36% after 7 days of creatine supplementation and remained elevated by 22% after the maintenance dose.
The critical flaw is sample size. With only 20 participants and a 3-week duration, the findings are hypothesis-generating, not definitive. The study did not measure hair loss, hair follicle density, or hair shedding at any point. It measured a hormone. The researchers themselves concluded that “further investigation is warranted” and did not claim a direct causal link to hair loss.
The Mechanism: Why DHT Matters for Hair
Dihydrotestosterone (DHT) is an androgen hormone that is created when testosterone converts via the enzyme 5-alpha-reductase. DHT is a potent androgen which governs the development of male physical characteristics, including beard growth, deep voice, strength, body hair and sex drive. In the scalp, this same hormone has the opposite effect on genetically sensitive hair follicles. It shortens the hair growth cycle, and over time, hair follicles progressively miniaturise, leading to a shorter, less thick hair.
Scalp DHT is the main driver of androgenetic alopecia (male-pattern baldness). So, if creatine were to reliably increase DHT in the scalp, it would in theory accelerate hair loss in those who are already sensitive. The link is plausible, but an increase in blood DHT does not automatically mean the scalp is experiencing the same increase.
What the Fitness Industry Doesn’t Tell You About Creatine and DHT
Brands like Optimum Nutrition and Myprotein will correctly state “no direct link proven,” but they won’t actively discuss the 2009 DHT study in their FAQ sections.
The variable isn’t the creatine; it’s the human genome. Everyone has some natural androgen sensitivity, but their hair sensitivity varies based on the number of 5-alpha-reductase enzymes and androgen receptors they have in their scalp.
Confusion and denial around this topic often promote anxiety. Some worry that taking creatine will cause hair loss and, therefore, do not take creatine, while others worry that not taking creatine will lead to less muscle growth. Both options are fine — the decision depends on your individual risk and tolerance. If you notice your hair thinning, you can be a little more worried — perhaps they’re seeing a small shed that you’d have suffered from anyway, or perhaps it’s the result of ongoing stress or a vitamin deficiency.
Your genes determine whether creatine is a risk. Those with no male pattern baldness in their family can use creatine with little worry. Those with a strong family history should use a simple monitoring system: take photos of your hairline and crown every 3 months. If you notice shedding accelerating within 8-12 weeks of starting creatine, cycle off for 6 weeks and see if it reverses.
Creatine vs Hair Loss: How Hair Loss Really Works
| Cause | How It Works | Creatine’s Role |
|---|---|---|
| Genetics | Androgen sensitivity in scalp follicles | The most common cause of male hair loss. |
| DHT | 5-alpha-reductase converts testosterone to DHT, shrinking follicles | The only plausible link — via the 2009 study |
| Telogen Effluvium | Stress, illness, rapid weight loss, or nutrient deficiency forces follicles into resting phase | Unrelated |
| Poor Diet | Insufficient protein, iron, or vitamin D | Unrelated, but common in dieters |
| Finasteride (Comparator) | 5-alpha-reductase inhibitor that blocks conversion of testosterone to DHT | Reduces DHT and can slow hair loss in many men. |
Pros and Cons for the Gym-Lover’s Body and Brain
Pros
Strength & Power. Consistently shown to increase maximal strength and high-intensity power output in repeated bouts, per a 2021 Journal of the International Society of Sports Nutrition review.
Cost-effective & safe. It is one of the cheapest performance interventions with an extensive long-term safety profile for kidney and liver health in healthy individuals.
Brain & Recovery. It increases phosphocreatine in skeletal muscle, thus increasing the amount of energy available for explosive movements.
Cons
Subtle Weight Gain. During the loading phase, intramuscular and subcutaneous water retention can cause weight gain and a “puffy” feel.
Possible Digestive Issues. Some users experience stomach upset, bloating, cramping, or diarrhoea, especially when loading with high doses.
Not Ideal for Those with Kidney Issues. Creatine’s use should be decided only after consulting a doctor if you have kidney disease.
Quality Concerns. Supplements are not regulated like medicine. Off-brand products can be of lower purity. Look for third-party testing certificates such as NSF Certified for Sport or Informed-Sport before buying a product.
Final Verdict: Should You Take Creatine?
For most people, creatine is a reasonable choice. Creatine remains a safe and effective supplement, with an extensive safety profile. However, creatine may pose a minor risk if you have a predisposition to this type of hair loss as a result of both the notoriety of DHT and a genetic dependence on it, its only risk is a theoretical link to DHT in the 2009 experiment. If you have a strong family history, monitor your hair for the first few months and discuss with your doctor or dermatologist. Use finasteride or minoxidil in this case.
Frequently Asked Questions (FAQs)
If I take creatine, will my hair fall out?
There is no direct evidence that creatine causes hair loss. The theoretical risk depends on your individual sensitivity to DHT. Creatine monohydrate does not cause hair loss, per multiple reviews. High DHT levels do not automatically result in hair loss.
How long does it take for creatine-related hair loss to appear?
In the 2009 study, DHT was 56% higher after 7 days of loading and remained 40% above baseline after 21 days. These levels may fluctuate, but there is no evidence that hair loss follows quickly or that creatine directly accelerates hair loss.
Should I stop taking creatine if I notice hair shedding?
Monitor for 8-12 weeks. If shedding persists, cycle off for 6 weeks to see if it reverses. Consult a dermatologist if you are concerned.
Does creatine cause hair loss if you’re female?
In the 2009 experimental design, only male rugby players were tested; no female participants were included in the study. The effect of creatine on DHT in women has not been measured in a trial of this kind. Women generally have lower DHT levels, but individual sensitivity can still vary.
What should I do if I am concerned about creatine and DHT?
Talk to your doctor or dermatologist, especially if you are on other medicines. Creatine is generally regarded as safe, but consult your doctor before you start taking it.
Citations:
- van der Merwe J, Brooks NE, Myburgh KH. “Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players” (Clin J Sport Med. 2009).
- Antonio J, Candow DG, Forbes SC, et al. “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?” (J Int Soc Sports Nutr. 2021).
- Butts J, Jacobs B, Silvis M. “Creatine Use in Sports” (Sports Health. 2018).
- Kreider RB, Kalman DS, 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. 2017).
Disclaimer: This is general information only and is not medical advice for any one person. If you are concerned about hair loss, talk to your doctor or dermatologist before continuing or stopping any supplement.
Last Updated: 6 November 2026