Creatine has been the most studied and safe supplement in the market, but over the years, its reputation has been marred by hair loss worries stemming from a single, typically misunderstood study. Here, we will review the scientific evidence on whether creatine can actually contribute to hair loss, delve into the specifics of how creatine is said to cause hair loss, explore the broader context of creatine side effects, and finally, make an informed decision on whether creatine cause hair loss is a legitimate concern.
Where the Hair Loss Concern Actually Came From
Just one 2009 study on college-aged rugby players is the sole source of concerns regarding the effects of creatine on hair loss. This study found that both a creatine loading phase and a maintenance dose increased Dihydrotestosterone (DHT) which has been shown to be involved in male pattern balding in genetically susceptible men. Read the 2009 study on PubMed.
Important, this study did not actually measure hair loss but instead took a look at hormone levels. No shedding, thinning or obvious change of the hair of any participant was evaluated. The difference is HUGE, and is often missed in the internet discussion and forum posts that declare a single hormonal change as proof that creatine directly cause hair loss.
Can Creatine Cause Hair Loss? Understanding the DHT Connection
It's important to put it into perspective to see how DHT relates to hair loss in the first place if you want to answer the question of whether or not can creatine cause hair loss. DHT is a by-product of testosterone and for those who are genetically inclined to pattern baldness, high DHT can cause gradual miniaturization of hair follicles over time causing the hair to fall out and become thinner.
On the surface, it seems like a big increase to have a study from 2009 showing a roughly 56% increase in DHT after a creatine loading phase. DHT levels, however, were still kept within normal physiological ranges during the study and no follow-up studies have directly correlated creatine supplementation to actual, observable hair loss in humans. This implies that as long as it is an idea in theory, it has yet to be proven in actuality by any comprehensive and thorough follow up research to confirm can creatine cause hair loss.
Creatine Side Effects Hair Loss: What the Broader Research Shows
But when viewed in the context of all the creatine hair loss research, with its 2009 study aside, the picture is a lot less concerning. Creatine is one of the most broadly studied sports supplements of all time, and many years of research have explored its safety in a wide range of populations, doses, and time of usage.
This long history of research has not been followed by any other study which confirms or builds on the results of the DHT study from the original 2009 paper and no clinical trials have followed to specifically compare the outcomes of hair loss in creatine users to those in non-users. This lack of research on creatine side effects prevents the worry from becoming a fact, whereas digestive upset or water retention are some side effects of creatine that many users do experience and are well established and documented. See NIH guidance on creatine safety and performance.
Note: A later 12-week randomized controlled trial directly assessed hair follicle health and found no significant differences in DHT levels or hair-related outcomes between creatine and placebo groups. Read the 12-week creatine and hair study on PubMed.
Is Creatine Cause Hair Loss for Everyone, or Only Certain People?
If it's possible for creatine to cause hair loss, then it's likely that only people who are genetically vulnerable to androgenetic alopecia will be affected — indicating that creatine hair loss may be more of a personal risk than a universal one.
Theoretical risks from creatine cause a concern about hair loss would be much lower, if there is any, for an individual who does not have a family history of pattern baldness or genetic sensitivity to DHT. Cautious might be a good advice for those who already experience the early symptoms of hair thinning and are genetically likely, but this is a personal risk-tolerance question, not an evidence-supported recommendation about using creatine to speed up hair loss.
What Actual Experts and Dietitians Generally Say
With the current and weak evidence and the fact that it is mostly theoretical, many sports dietitians and researchers do not believe that the concern regarding hair loss with creatine is a lot more severe than the evidence suggests. Combined with resistance training, creatine is one of the few supplements with solid science behind its main benefits, which include increased strength and power output, and increased muscle mass, and there's only one indirect hormonal marker that came from one small study that raises the question of does creatine cause hair loss.
It does not mean it isn't a problem at all, particularly for those already susceptible to hair loss and who wish to take precautionary measures. However, it does imply that if the mechanism of action of creatine is proven or common, then it is clearly overstating the data as it is today.
You can also read more about creatine monohydrate benefits and its broader role in fitness.
Other Well-Established Creatine Side Effects
The hair loss link doesn't exist, but there are a few creatine side effects that are actually well-documented and of which you should be aware, aside from the creatine side effects hair loss controversy:
- Water retention: Creatine makes the muscles retain water, leading to a temporary increase in muscle mass – primarily due to water, not fat – in the muscle cells.
- Mild digestive discomfort: Others may feel bloated or feel an upset stomach, especially during a loading phase or if not diluted sufficiently with water.
- Muscle cramping: Not robustly supported by controlled studies and only reported in a few cases as a direct effect of creatine
- Kidney concerns in those with pre-existing conditions: Generally safe for healthy kidneys, but consult a doctor before using if you have kidney disease.
These are the more well-documented side effects of creatine, compared to the much less convincing results seen in hair loss.
What to Do If You're Concerned About Hair Loss and Creatine
If you're really worried about the does creatine cause hair loss effect, and you have a family history of pattern baldness, there are a couple of strategies to try:
- Monitor your hair over time: Periodically taking photos can work as a great objective way to monitor changes and not just based on perception;
- Consider a lower maintenance dose: A few have opted to forgo the loading phase and adopt a more conservative dose per day, but this has not been thoroughly examined with regard to hair outcomes.
- Consult a doctor or dermatologist: If you have thin hair, having a professional evaluation will help you determine what is causing the hair loss; there are many factors to thin hair loss that are not just related to supplements.
- Weigh the evidence realistically: With the current lack of comprehensive and direct research, it may be wrong to outright ban creatine use due to this concern, and potentially one of the most supported supplements for strength and muscle development has been missed.
Conclusion
The simple answer to does creatine cause hair loss is that the evidence is weak, indirect and mostly unconvincing based on a single small study that measured hormone levels, not hair loss. However, whether or not creatine causes hair loss due to genetic predisposition, the mechanism by which it is thought to cause hair loss, or the general issue of creatine side effects hair loss research, the current science does not seem to support this theory, particularly when compared to the well documented benefits of creatine for strength and muscle growth.
FAQs
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Does creatine cause hair loss based on current scientific evidence?
There is little evidence that creatine causes hair loss as it only looked at DHT levels in one small study from 2009 and not at actual hair loss. -
Can creatine cause hair loss in people without a family history of baldness?
For those without a genetic predisposition to pattern baldness, it's improbable that can creatine cause hair loss to be a significant issue, as the effect of DHT on hair is a genetic trait. -
How exactly might creatine cause hair loss according to the theory?
The mechanism of creatine for hair loss suggests that it has a direct effect on increasing the level of DHT, a hormone that is responsible for hair follicle miniaturization in people who have a predisposition to it. -
What other creatine side effects hair loss aside should I know about?
Away from the hair loss controversy, known side effects of creatine hair loss aside, consist of water retention and a temporary mild digestive upset. -
Is creatine cause hair loss a reason to avoid the supplement entirely?
While the potential for hair loss is a concern for some people, for most, the benefits of creatine are more than likely to outweigh any worries.
