Does Creatine Cause Hair Loss? User Experiences & Scientific Evidence

Creatine is one of the most popular supplements in the fitness community, known for boosting strength and improving workout performance. Some studies suggest that creatine use may lead to higher levels of DHT (dihydrotestosterone) in the body, a hormone linked to hair loss and male pattern baldness in individuals with a genetic predisposition to hair loss. So, does creatine cause hair loss? Let’s take a look at this article.

Does Creatine Cause Hair Loss?

No, creatine does not cause hair loss.

Why do I say that? Because there is no solid scientific evidence proving that creatine directly causes hair loss.

This concern mainly arises from a small study in 2009, which showed that rugby players who used creatine for three weeks had DHT levels approximately 50% higher than normal.

“Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT.”
- (van der Merwe, Brooks & Myburgh, 2009) [1]

DHT is a hormone closely associated with hair loss due to genetics (male pattern baldness) [1].

However, there are a few points to note:

• The study had only 20 participants, which is too small to draw definitive conclusions.
• It didn’t measure actual hair loss, only hormone levels.
• Genetic factors remain the primary cause of hair loss. Individuals with genes sensitive to DHT may experience hair loss regardless of creatine use.

If you are experiencing hair loss and suspect creatine, consider other factors like genetics, diet, and lifestyle before blaming creatine. Additionally, if you are concerned, you can try stopping creatine for a while and observe any changes.

Why Do People Think Creatine Can Cause Hair Loss?

The concern that creatine causes hair loss, particularly among young men, stems from a combination of personal experiences and a controversial study. Creatine is one of the most widely used supplements in bodybuilding, famous for increasing strength and muscle mass. However, it has also raised concerns that it might contribute to hair loss.

This notion primarily comes from a small study published in 2009, which found that male rugby players who used creatine showed a slight increase in DHT levels, a hormone associated with male pattern baldness. However, as mentioned above, this study did not establish that creatine directly caused hair loss in participants.

Thus, despite frequent mentions of a connection between creatine and hair loss, there is no reliable scientific evidence proving that creatine directly causes this issue.
In addition to misunderstandings and coincidences, other factors outside of creatine might contribute to hair loss:

• Gym-goers often spend more time in front of mirrors, making them more likely to notice small changes in their hair.
• A poor diet, excessive calorie restriction.
• Over-frequent washing, which dries out the hair.
• Genetics remains the leading cause of hair loss.
• Scalp infections, fungal infections.
• Bad habits (such as hair-pulling).
• Environmental pollution, excessive sun exposure.
• Incorrect hair styling (coloring, curling, straightening).
• Stress, anxiety, and depression.

Hair loss can result from a combination of factors beyond creatine. It is essential to recognize the various influences on hair health and adjust your body care habits, diet, and mental health to minimize the risk of hair loss. In case of unusual hair loss, consulting a doctor is the best course of action to identify the cause and receive timely treatment.

Creatine And DHT: The Link Between Creatine And Hair Loss

So what about DHT?

To help you better understand the relationship between creatine and DHT, this article will delve into the study I mentioned earlier. In a study by van der Merwe and colleagues, male rugby players who took a high dose of creatine (25g/day for the first 7 days, followed by 5g/day for the next 14 days) experienced a 56% increase in DHT levels after the first week, and a sustained 40% increase compared to baseline after 21 days [2].

It’s true that high DHT levels can shrink hair follicles and slow down hair growth, potentially leading to hair loss. However, not everyone with high DHT will experience hair loss [3].

DHT is produced from testosterone via the enzyme 5-alpha-reductase [4].

 When DHT levels increase around hair follicles, it can cause the follicles to shrink, resulting in weaker hair that falls out more easily.

Some people, however, have a genetic sensitivity to DHT — meaning their hair follicles’ receptors are more susceptible to the effects of DHT. These individuals are more likely to develop male pattern baldness, while others with the same DHT levels might not experience any issues. It’s the combination of 5-alpha-reductase activity and genetic predisposition that explains why only some people suffer hair loss due to DHT.

When creatine enters the body, it doesn’t just play a role in enhancing muscle strength — it may also influence several hormonal pathways. Some studies have shown that creatine supplementation can slightly increase DHT levels — a hormone closely related to testosterone [2].

Interestingly, exercise itself, especially weightlifting, can also naturally increase DHT levels, making it harder to pinpoint creatine’s exact role in this process [5].

In people with heightened sensitivity, DHT can bind to receptors in hair follicles and trigger the “miniaturization” process — where follicles gradually shrink and weaken, potentially leading to hair thinning or baldness over time. This has led many to question whether creatine truly contributes to hair loss or is simply being falsely accused [6].

However, it's important to note:

• The aforementioned study has never been replicated — meaning no other research has confirmed the same results.
• The increase in DHT was still within the normal physiological range.
• Total testosterone levels did not change, and free testosterone (the source of DHT) wasn’t measured.
• At the beginning of the study, the creatine group actually had lower DHT levels than the placebo group, which may have skewed the comparison of changes.

Nowadays, 12 other studies have investigated creatine’s effects on hormones:

• 10 studies found no change in testosterone levels.
• The remaining 2 studies recorded slight increases in testosterone, but the changes weren’t physiologically significant.
• Among 5 studies that measured free testosterone, none reported any meaningful increase.
• Most notably, no study has reported hair loss or baldness linked to creatine use in humans [2].

It’s true that creatine may slightly increase DHT — but not everyone will experience hair loss as a result. Only people genetically predisposed to DHT sensitivity are likely to be affected [3].

And because many people coincidentally experience hair loss while taking creatine and share their personal stories online, it has led others to worry and wrongly assume creatine is the culprit. But current science does not support that claim.

Moreover, many people wonder whether muscle-enhancing or testosterone-boosting supplements — like creatine, tongkat ali, HMB, or pre-workouts — can cause hair loss. Since most users are men who train regularly, discussions on this topic have become more common. However, most of the concerns are based on personal anecdotes, without solid scientific evidence confirming these are common side effects.

Related article: Can You Take HMB And Creatine Together?

The video “Does Creatine Cause Hair Loss?” The Talking With Docs channel debunks the popular belief that creatine causes hair loss. The doctors in the video explain that hair loss — particularly male pattern baldness — is mostly genetic, where hair follicles are sensitive to DHT (a hormone derived from testosterone). Although one small study did show that creatine could increase DHT, this study hasn’t been replicated, and there's not enough evidence to conclude that creatine causes hair loss.

On Reddit, the thread “Does creatine cause hair loss?” started by user SmoothBrain101 has attracted numerous real-life experiences. Some reported noticeable hair loss after taking 5g/day, with continued shedding even after stopping.*

Conversely, many others said they experienced no effects at all — with some long-term users even claiming increased body hair growth. Many comments agreed that genetics is the key factor — if you’re predisposed to balding, creatine might speed it up, but if not, you're unlikely to be affected.*

From these shared experiences, it’s clear that creatine’s impact on hair isn’t consistent and likely varies depending on the individual. Users should carefully consider their family history of baldness. Using a lower dose (3g/day) and monitoring your personal response might be a safer choice — or simply skipping creatine if it's not essential for your training goals.

What Should You Do If You Experience Hair Loss While Taking Creatine?

There is currently no clear evidence linking creatine to hair loss, but if you experience this issue, consider the following:

• Check for other causes: Hair loss may be due to genetics, stress, nutritional deficiencies, or hormones—not necessarily creatine.
• Review your dosage: Ensure you’re using the recommended dose (3-5g/day) and avoid combining it with products that could affect hormone levels [8].
• Care for your hair: Maintain a balanced diet, minimize heat/chemical exposure to your hair, and consider using hair growth support products if needed.
• Consult a doctor: If hair loss persists or becomes severe, seeing a doctor is the best option to determine the cause and get proper treatment.

Related article: Should You Take Creatine Before Bed? Is It Effective?

Other Side Effects of Creatine You Should Be Aware Of

Creatine is generally safe and effective for improving exercise performance. However, there are a few side effects to be aware of:

• Water retention: The body may experience mild swelling due to water retention in muscles, usually short-term [7]. This often occurs in the initial days, especially when using high doses (during the "loading phase"). However, using the recommended dose (3-5g/day) reduces this effect [9].
• Weight gain: Initial weight gain is due to water retention; over the long term, weight gain may be due to increased lean muscle mass, not fat [7].
• Kidney issues: High doses or combining creatine with other supplements could cause kidney problems, especially in individuals with pre-existing kidney conditions [7].
• Liver issues: Similar to kidney concerns, avoid creatine if you have liver disease as it could worsen the condition [7].
• Dehydration and cramps: Some people may experience cramps, but research shows creatine can help reduce cramps in athletes [9].

When used at the correct dose and without underlying health issues, creatine typically does not cause serious side effects. If you have concerns, it’s a good idea to consult a doctor.

How To Take Creatine Safely

Creatine is a popular supplement that helps improve strength and muscle growth. However, to achieve optimal results and ensure safety, it’s important to follow these guidelines:

Recommended Creatine Dosage:

• The recommended dose is 3–5g per day, which is the most effective and common dosage [8].
• There is no need to take higher doses, as research shows that higher doses do not provide additional benefits and may put stress on the kidneys [8].

David K. Kim shared his experience with creatine, mentioning that he followed a loading phase in the beginning, taking higher doses, and then switched to a daily dose of 5g. He felt the product worked well, increasing energy and giving him a good "pumped" muscle feeling during workouts, without any concerning issues.*

Key Considerations:

• Do not exceed the recommended dosage. Taking more does not help build muscle faster and may strain the kidneys or liver.
• Drink plenty of water throughout the day to support metabolism and reduce the risk of excessive water retention.
• Limit the intake of high doses of caffeine (>300mg/day) as it may reduce the effectiveness of creatine and affect the nervous system [10].
• Control your diet: To get the best results, combine creatine supplementation with a healthy diet and proper workout routine.

Who Should Be Cautious or Avoid Creatine?

• Individuals with kidney or liver issues.
• People taking medications that affect kidney function.
• People with Parkinson’s disease should avoid combining creatine and caffeine (according to some preliminary studies).

Choosing a Quality Creatine Product:

• Prefer Creatine Monohydrate – the most studied form.
• Choose reputable brands with third-party testing to ensure purity and quality.

Substitutes For Creatine You Can Choose

You can also get creatine from food sources, although you’d need to consume large amounts to achieve the same effect as creatine supplementation:

• Meat, fish, and cow’s milk are rich in creatine.
• Soy products: Tofu, tempeh, edamame, soy milk, soy protein isolates.
• Nuts and seeds: Almonds, peanuts, sunflower seeds, flaxseeds.
• Legumes: Kidney beans, black beans, lentils.
• Whole grains: Brown rice, whole wheat bread, oats.
• Fruits and vegetables: Bananas, oranges, broccoli, spinach.

Conclusion

There is no solid scientific evidence proving that creatine causes hair loss. However, if you have a genetic predisposition to hair loss or other hair issues, it is best to consult a doctor before starting creatine supplementation. Additionally, maintaining a balanced diet and managing stress are also crucial factors in protecting hair health.