Does Creatine Cause Hair Loss? The Research Finally Has an Answer

Creatine is one of the most researched and effective sports supplements available. It's proven to enhance strength, power, and muscle growth. Yet many people avoid it because of one persistent concern: hair loss.

The fear originated from a single study over a decade ago. But the latest research directly testing this claim tells a different story.

Where the Hair Loss Concern Came From

In 2009, a study on rugby players found that three weeks of creatine supplementation increased levels of DHT (dihydrotestosterone) by about 40 percent. DHT is the hormone most strongly linked to male pattern baldness.

This single study sparked years of concern. The logic seemed reasonable: if creatine raises DHT, and DHT causes hair loss, then creatine should cause hair loss.

But there was a problem. The study didn't actually measure hair loss. It only measured hormone levels. And no subsequent studies replicated the DHT increase.

The First Direct Test

A new study finally tested the creatine-hair loss connection directly. Researchers randomly assigned men to either a creatine group (5 grams per day) or a placebo group for several weeks. They measured:

• Total testosterone
• Free testosterone
• DHT (the hair loss hormone)
• DHT-to-testosterone ratio
• Actual hair metrics: density, follicle count, and hair thickness

The results: No significant differences in any measure.

Creatine supplementation did not increase DHT levels. It did not change the DHT-to-testosterone ratio. And most importantly, it did not affect hair follicle density, unit count, or cumulative hair thickness.

This is the first study to directly measure hair health alongside hormone levels during creatine supplementation. Previous concerns were based on extrapolation and a single unreplicated hormone finding.

Why the Original Study May Have Been Wrong

Several factors may explain why the 2009 study showed a DHT increase that hasn't been replicated:

Study population. The original participants were rugby players in intense training. Exercise itself can temporarily affect hormone levels.

Loading protocol. The study used a loading phase (25 grams daily), which is much higher than standard supplementation. Modern research uses 3-5 grams daily.

Individual variation. Hormone responses vary between individuals. A small study can produce anomalous results that don't represent the broader population.

Lack of replication. In science, a finding isn't considered reliable until it's replicated. Multiple subsequent studies have failed to show creatine increases DHT.

What Actually Causes Hair Loss

Male pattern baldness is primarily genetic. It's driven by:

Androgen sensitivity. Hair follicles in certain areas of the scalp are genetically programmed to be sensitive to DHT. When DHT binds to these follicles, they gradually shrink and eventually stop producing hair.

Genetic predisposition. Whether your hair follicles are sensitive to DHT is determined by genetics, not supplement use.

Age. Hair loss typically progresses with age in genetically susceptible individuals.

If you're genetically predisposed to male pattern baldness, you'll likely experience it regardless of creatine use. If you're not predisposed, creatine won't cause hair loss.

The Benefits You're Missing

By avoiding creatine due to unfounded hair loss fears, you may be missing significant performance benefits:

Strength and power. Creatine consistently increases maximum strength and power output in research.

Muscle growth. Combined with resistance training, creatine enhances muscle hypertrophy.

High-intensity performance. Creatine improves performance in repeated high-intensity efforts—exactly what matters for events like the SDC.

Cognitive benefits. Emerging research suggests creatine may support brain function, particularly during stress or sleep deprivation.

Safety profile. Creatine has been studied for decades. It's one of the safest and most well-researched supplements available.

How to Supplement Properly

If you've been avoiding creatine and want to start:

Dose: 3-5 grams of creatine monohydrate daily. Loading phases aren't necessary—consistent daily use achieves the same result over a few weeks.

Timing: Take it whenever is convenient. Timing doesn't significantly affect results as long as you're consistent.

Quality: Look for third-party certified creatine monohydrate. This is the most researched form with the strongest evidence.

Expectations: Full muscle saturation takes 3-4 weeks with daily use. You may notice a slight weight increase (1-3 pounds) from increased water retention in muscles—this is normal and indicates the creatine is working.

The Bottom Line

The fear that creatine causes hair loss is not supported by current research. The concern originated from a single study that measured hormone levels, not actual hair loss, and that finding has never been replicated.

The first study to directly measure hair health during creatine supplementation found no changes in hair follicle density, count, or thickness. Creatine did not affect DHT levels or the DHT-to-testosterone ratio.

If you've been avoiding one of the most effective performance supplements because of hair loss concerns, the evidence suggests you can supplement with confidence.

Use the AFT Calculator to track your strength and power improvements, and remember that creatine can directly support performance on events like the MDL and SPT.