Creatine and Hair Loss: What the Latest Research Really Says

Creatine is one of the most popular supplements for athletes and fitness enthusiasts, prized for boosting strength, muscle mass, and performance. Yet alongside its benefits, a persistent question circulates online and in the gym: “Does creatine cause hair loss?” This article cuts through the noise by examining the latest scientific evidence. We’ll explain why this myth arose, what key studies show, and why most experts now believe creatine does not directly trigger baldness.

Understanding the Concern: DHT and Hair Loss

Hair loss (particularly male pattern baldness) is largely driven by the hormone dihydrotestosterone (DHT). DHT is converted from testosterone in hair follicles, and it can bind to receptors that shorten the hair growth cycle, causing hairs to thin and fall outmedicalnewstoday.com. People genetically predisposed to androgenic alopecia have hair follicles that are especially sensitive to DHT. Since creatine is known to influence muscle strength and hormones during intense training, some have speculated it might raise DHT levels and in turn, promote hair thinning.

This hypothesis traces back to a 2009 study in collegiate rugby players where creatine loading (25 g/day for 7 days, then 5 g/day) was associated with a big jump in DHT – a 56% increase after the loading week, and 40% above baseline by week threepmc.ncbi.nlm.nih.gov. This fueled the fear: if creatine spikes a hormone linked to hair loss, could it be causing baldness? However, it’s crucial to note the context: the study was small (16 men), short-term (3 weeks), and did not measure any hair loss. It only measured blood hormone levels.

What the Research Really Shows

Today, multiple reviews and new clinical trials have put that concern to the test. Recent evidence does not support a causal link between creatine and hair loss. In fact, a large 12-week randomized trial (2025) – the first to directly assess hair health – found no significant differences in androgen hormones or hair growth measures between men taking creatine (5 g/day) and a placebopmc.ncbi.nlm.nih.gov. The study reports:

“There were no group-by-time interactions observed for any hormones or hair-related outcomes… There were no significant differences in DHT levels, DHT-to-testosterone ratio, or hair growth parameters between the creatine and placebo groups.

Other comprehensive reviews echo this. For example, a 2020 position stand by sports nutrition experts concluded that “the current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss/baldness”pmc.ncbi.nlm.nih.gov. In plain language: creatine has not been shown to drive the hormonal changes that shrink hair follicles.

To summarize the key research points.

One Small DHT Study (2009): A short-term trial in rugby players reported a large DHT increase during creatine loading. However, this result was never replicated, and the changes remained within normal clinical rangepmc.ncbi.nlm.nih.gov. Crucially, that study did not track hair loss at allhealthline.com. It simply raised a hypothesis.
Other Hormone Studies: Over a dozen studies have measured creatine’s impact on testosterone and related hormones. The vast majority found no significant changes in total or free testosterone levels. Since free testosterone is what converts to DHT, these null findings suggest creatine doesn’t meaningfully boost DHT in most peoplepmc.ncbi.nlm.nih.govstrongerbyscience.com.
Latest Clinical Trial: The 2025 randomized controlled trial (5 g/day for 12 weeks) directly tested creatine vs. placebo on hair. No differences were found in DHT, testosterone, DHT/testosterone ratio, or any measures of hair thickness or densitypmc.ncbi.nlm.nih.gov. This is strong evidence against the creatine-hair loss link.
Expert Reviews: Science writers and health organizations consistently report that evidence for creatine causing hair loss is weak or anecdotalhealthline.commedicalnewstoday.com. For instance, Medical News Today states: “However, the scientific evidence supporting this [hair loss] claim is limited and inconclusive.”medicalnewstoday.com

In short, the weight of current science says no, creatine alone does not cause hair loss. Both Healthline and Medical News Today emphasize that beyond that single 2009 trial, evidence is lackinghealthline.commedicalnewstoday.com. As one expert summary puts it, there have been no large-scale trials showing creatine leads to baldnessmedicalnewstoday.com. Creatine supplementation simply isn’t associated with any clear hair thinning in credible research.

Beyond Creatine: What Actually Causes Hair Loss

Hair health is complex. Genetics, aging, hormones (beyond creatine’s modest effects), nutrition, stress, and overall health all play major roles. Men and women can experience hair thinning due to family history, thyroid issues, nutrient deficiencies, and even medications. It’s well-established that male pattern baldness is largely driven by genetics and the body’s natural hormone levels (not by exercise supplements)medicalnewstoday.commedicalnewstoday.com.

For example, even without supplements, intense resistance training or stress can transiently raise DHT and testosterone levels. A review explicitly notes that exercise itself can increase these androgenspmc.ncbi.nlm.nih.gov. Therefore, attributing hair loss to creatine specifically ignores other factors. In practice, many athletes use creatine without any hair issues, suggesting individual susceptibility is key.

If you’re concerned about hair loss, consider other lifestyle factors first:

Genetic predisposition: Family history of hair loss is the strongest predictor.
Diet and Nutrition: Adequate protein, iron, vitamins (like biotin, D, B12) and minerals support hair strengthauraactivewell.comauraactivewell.com. (See our post Top 7 Foods for Glowing Skin and Hair for nutrient-rich diet tips.)
Stress and Health: Chronic stress, illness, or hormonal imbalances (e.g. thyroid issues) can trigger shedding.
Hair Care Habits: Over-styling, harsh chemicals, or neglecting scalp health can weaken hair.

In sum, hair loss is usually multi-factorial. The creatine connection remains speculative. Medical sources stress that if creatine has any effect, it would be minor and reversible, not a permanent damagemedicalnewstoday.com. As Medical News Today notes, any creatine-related hair thinning would likely reverse once DHT levels normalize after stopping supplementationmedicalnewstoday.com.

Key Takeaways from the Latest Research

Current Evidence: Creatine by itself has not been shown to cause baldness in healthy adults. Large, modern studies find no change in DHT or hair measurements with normal creatine use.
The 2009 Study: That one small rugby study did report a sharp, short-lived rise in DHT during a creatine loading phase. But the result was an outlier, never replicated, and far from proof of hair loss. The trial had no measure of hair health.
Scientific Consensus: Fitness nutrition experts and doctors emphasize creatine is safe. Reviews conclude that if creatine raises DHT, it’s within normal limits and unlikely to trigger baldnesspmc.ncbi.nlm.nih.govstrongerbyscience.com. No peer-reviewed study has linked creatine directly to actual hair loss.
Hair Loss Factors: Remember that male-pattern baldness is mainly genetic. DHT levels vary person to person. Lifestyle factors (diet, stress, overall health) have a much bigger documented impact on hair health than creatine supplementsmedicalnewstoday.commedicalnewstoday.com.

Tips for Creatine Users Concerned About Hair

If you love your workout gains and still want to play it safe:

Follow the Recommended Dosage: Stick to 3–5 grams per day after any brief loading phase. The loading dose in the 2009 study was very high (25 g/day) and is not needed for everyone.
Monitor Holistic Health: Keep a balanced diet and manage stress. Ensure you’re getting enough hair-friendly nutrients. See our guide on Foods for Glowing Skin and Hair for ideas.
Consult a Professional: If you notice unusual hair thinning, talk to a dermatologist or doctor to rule out medical causes. Don’t assume supplements are the culprit. Hair loss treatments (like minoxidil or finasteride) can help, but should be overseen by a specialist.
Scalp Care: Gentle hair care, avoiding harsh treatments, can keep your hair in the best possible condition. Check out How to Grow Your Hair Faster and Stronger for general hair health tips.

Research

Below is a quick rundown of what the science says about creatine and hair loss:

No Hair Damage in RCT: A recent 12-week trial found no effect of 5 g/day creatine on DHT levels or hair parameters compared to placebopmc.ncbi.nlm.nih.gov.
Expert Reviews: Leading reviews state clearly that creatine does not increase DHT or cause baldness.
Single Small Trial: Only one short study (7-day loading + 14-day maintenance) reported a DHT increase in 16 rugby players. But that result is isolated and was within normal rangespmc.ncbi.nlm.nih.gov. No follow-up studies or hair measurements were done.
Evidence Level: No large-scale clinical trial or epidemiological study links creatine use to hair loss. Most professional sources label the link as anecdotal or speculativehealthline.commedicalnewstoday.com.
Genetics Matter More: Hair loss specialists remind us that genetic predisposition is the major factor. Someone with strong family history of baldness may lose hair over time regardless of creatine usemedicalnewstoday.commedicalnewstoday.com.

What Experts and Media Say

Medical News Today: “However, the scientific evidence supporting [the hair loss] claim is limited and inconclusive.” They note the 2009 rugby study but emphasize its small size and lack of hair measurementsmedicalnewstoday.commedicalnewstoday.com.
Healthline: Points out “there isn’t much to indicate that creatine supplementation actually causes hair loss” and calls the evidence largely anecdotalhealthline.com. It highlights that even the DHT rise seen in the rugby study did not correspond to observed hair loss.
Stronger by Science (fitness blog): Reviews the literature and notes that aside from the one study, 12 other trials on creatine found no meaningful hormonal changesstrongerbyscience.com. It argues that small hormone shifts seen were still within normal ranges, and creatine has not been shown to actually harm hair.
Hair Transplant Clinics: Even clinics note that “only one study” approached the creatine-hair connection and its findings are far from conclusive. Their summary: “We believe you can take creatine supplements without concern for hair loss”hairpalace.co.uk. While not peer-reviewed science, this reflects the general clinical experience.

Further Learning (Videos)

For those who prefer video explanations, several reputable fitness and health channels discuss this topic in depth. For example:

Jeff Nippard – “Does Creatine Cause Hair Loss? (Science Explained)” – A popular fitness scientist reviews the 2009 study and subsequent evidence, showing creatine’s effect on DHT was minimal and hair loss unproven. Watch on YouTube.
Talking With Docs – “Does Creatine Cause Hair Loss?” – A medically reviewed video where doctors debunk the creatine-hair loss myth, emphasizing the lack of substantial evidence. Watch on YouTube.

These videos reinforce what studies say: Creatine can safely boost your workouts without worrying about baldness.

Conclusion

Current research paints a reassuring picture: creatine supplementation has not been shown to cause hair loss. The myth began with a single small study and grew from anecdote. But large trials and systematic reviews find no link. As one review concludes, “creatine supplementation does not increase… DHT or cause hair loss/baldness”.

Of course, individual experiences vary – if you notice hair shedding, it’s worth checking medical causes first. But for most people, using creatine at recommended doses is unlikely to affect your hair. Instead, focus on a balanced diet, good hair care, and addressing any genetic or health factors. By staying informed with science-based sources and keeping an eye on overall wellness, you can enjoy creatine’s benefits without undue worry about hair loss.

Sources: Recent studies and expert reviews.
Related Articles: How to Grow Your Hair Faster and Stronger, Top 7 Foods for Glowing Skin and Hair, How to Live a Healthier Life, 10 Shocking Nutrition Facts, Omega-3 & Aging (Fish Oil Benefits), Common Supplements That May Harm Your Liver.

Creatine and Hair Loss.