Creatine is a widely used supplement in the fitness world, but despite its popularity, a persistent question remains—does creatine cause hair loss? This concern has left many wondering whether using creatine could lead to thinning hair or baldness over time.
The fear surrounding this potential side effect often stems from claims that creatine may raise levels of dihydrotestosterone (DHT), a hormone linked to hair loss. Since hair thinning can be a sensitive issue, understanding whether there’s any truth behind this connection is crucial.
But does creatine really deserve this bad reputation? Let’s take a closer look at the facts to see if there’s any truth behind the claim.
What is creatine?
Creatine is a naturally occurring compound found in foods like meat and fish, and it’s also produced by the body in the liver, kidneys, and pancreas. Around 95% of the body’s creatine is stored in muscles, where it plays an important role in producing energy during high-intensity activities.
As a supplement, creatine—most commonly in the form of creatine monohydrate—is taken orally, usually as a powder mixed with water. A typical daily dose is around 3 grams, although some people use higher doses during a “loading phase.”
How does creatine work?
Creatine helps boost the production of ATP (adenosine triphosphate), the primary energy source for cells, especially during short bursts of activity like lifting weights or sprinting. By increasing ATP levels, creatine allows muscles to work harder and recover faster, supporting better overall performance.
Benefits of creatine
The main benefits of creatine supplementation include:
- Increased muscle mass
- Improved strength and power
- Enhanced endurance during high-intensity, short-duration exercises
- Faster recovery between workouts
- Better performance in activities requiring quick, explosive movements
Despite its many benefits, concerns about creatine’s potential link to hair loss have raised questions, especially among those worried about hair thinning.
The creatine and hair loss claim
The idea that creatine causes hair loss largely stems from a single study conducted in 2009 on a group of male rugby players. In this study, participants who took creatine supplements over a three-week period showed a significant increase in DHT levels. DHT is a hormone known to play a role in androgenetic alopecia (male pattern baldness), which understandably led to concerns that creatine could contribute to hair loss.
In the study, creatine supplementation appeared to increase DHT levels by as much as 56%. Since DHT is linked to shrinking hair follicles and reducing hair growth, this spike raised alarm bells for many users.
So, does creatine actually cause hair loss?
It’s important to note that the study had a very small sample size and only tracked the participants’ DHT levels for a short period. There was no direct evidence that any of the participants experienced hair loss during or after the study.
Despite this, the results have fuelled ongoing speculation about whether creatine supplementation could accelerate hair thinning in people who are genetically predisposed to hair loss.
Understanding DHT and hair loss
DHT is a hormone derived from testosterone. While it’s important for the development of male characteristics during puberty, it’s also the primary factor behind male pattern baldness. DHT binds to receptors in hair follicles, particularly on the scalp, causing the follicles to shrink over time. This leads to shorter, thinner hairs, eventually resulting in hair loss.
How DHT affects hair growth
Not everyone is equally affected by DHT.
Genetics play a major role in determining whether or not a person’s hair follicles are sensitive to the hormone. In those who are genetically predisposed, higher levels of DHT can accelerate the thinning and shedding process. However, people with less sensitivity to DHT may not experience the same degree of hair loss, even if their DHT levels are elevated.
Is DHT always a problem?
DHT isn’t inherently harmful—it’s naturally present in both men and women. It only becomes an issue for those with a predisposition to hair loss. For these individuals, managing DHT levels or using treatments to block DHT can help slow down or prevent further hair loss. That’s why the potential for creatine to raise DHT levels is a point of concern for some, even though not everyone will experience hair thinning as a result.
Tips for minimising hair loss risks for creatine users
While the evidence linking creatine to hair loss is inconclusive, it’s understandable that some people might still be concerned. If you’re using creatine and want to take extra precautions to minimise any potential risk of hair thinning, here are a few practical tips:
- Monitor your hair health: Pay attention to any signs of unusual hair shedding or thinning. If you notice changes, consult with a healthcare professional or dermatologist to rule out other causes of hair loss.
- Consider DHT-blocking products: There are shampoos and treatments on the market designed to block DHT. Ingredients like saw palmetto, ketoconazole, and caffeine are known for their DHT-inhibiting properties and may help reduce the impact of DHT on your scalp.
- Maintain a healthy lifestyle: Proper nutrition, stress management, and regular exercise all contribute to overall hair health. Nutritional deficiencies and high stress levels can exacerbate hair loss, so staying healthy can help counterbalance any potential risks.
- Consult with a healthcare professional: If you have a family history of male pattern baldness or are concerned about hair loss, it may be helpful to discuss creatine use with a doctor. They can help monitor your DHT levels or suggest alternatives if necessary.
- Use creatine responsibly: Stick to recommended doses of creatine (around 3-5 grams per day) to avoid excessive use, which might lead to imbalances in the body, including hormonal fluctuations.
The creatine-hair loss debate and how SMP offers a solution
While the claim that creatine directly causes hair loss is still up for debate, the current scientific evidence suggests that it’s unlikely to be a major factor for most users.
However, if hair loss is already a concern—whether from genetic factors or other causes—there are solutions available to restore confidence. One of the most effective non-invasive options is Scalp Micropigmentation (SMP), a treatment designed to replicate the appearance of fuller hair by creating the illusion of density on the scalp.
At Foli Sim, we specialise in SMP, helping individuals achieve natural-looking results that can redefine the look of a shaved head or fill in thinning areas.
If you’re experiencing hair loss and looking for a solution, book a free, no-obligation consultation with our lovely team to see if SMP is the right choice for you.