So, you’re taking creatine, or thinking about it, and somewhere along the way, someone casually drops, “Dude, it’ll make your hair fall out.” Cue the panic. You imagined gains in the gym—not shedding your hairline at 25. But does creatine actually cause hair loss, or is this just another fitness myth that refuses to die?Let’s break it down—no jargon, no fear mongering, just what science actually says.Before we tackle the hair situation, let’s recap what creatine even is. It’s a natural compound found in your muscles, made from three amino acids: arginine, glycine, and methionine. Your body makes it on its own, and you also get small amounts from foods like red meat and fish.When you take it as a supplement (usually creatine monohydrate), it helps your muscles produce more energy during high-intensity workouts. That means better performance, more reps, faster recovery—and eventually, more muscle.It’s one of the most studied and trusted sports supplements out there. But now, onto the million-dollar question…
Where did the hair loss rumor start?
The whole “creatine causes hair loss” debate traces back to one small study from 2009. In this study, 20 college-aged rugby players took creatine daily for three weeks. Researchers noticed that their DHT levels increased—DHT being short for dihydrotestosterone, a hormone derived from testosterone. And here’s the twist: DHT is often blamed for male pattern baldness.Sounds like an open-and-shut case, right? Not quite.The study did not measure hair loss at all. They didn’t count hair strands, examine hairlines, or ask participants if their shampoo routine had changed. They just measured hormone levels in the blood.
What’s DHT, and why do people freak out about it?
Let’s talk about DHT for a second, because it’s at the center of this whole mess. DHT is a powerful androgen, meaning it plays a role in things like sex drive, muscle growth… and unfortunately, hair follicle shrinkage in genetically susceptible people.That’s the key phrase: genetically susceptible. So, even if DHT levels rise slightly, not everyone is going to experience hair loss. In fact, tons of guys with high DHT keep thick heads of hair well into old age. It’s not just about the hormone—it’s also about how sensitive your hair follicles are to it.
What has science said since 2009?
Since that 2009 study, there’s been a lot of discussion—but not a lot of new hard evidence. Most follow-up research on creatine focuses on athletic performance, brain health, and even post-injury recovery. Very few have looked into hair loss specifically.Here’s what’s important: no major study has ever proven that creatine directly causes hair loss. That 2009 study showed a potential link—not cause and effect. And many experts believe the rise in DHT might not be strong or sustained enough to cause actual follicle damage, especially in people not genetically prone to hair loss.In fact, many people take creatine for years without seeing a single hair fall out unnaturally. On Reddit, in gyms, and in real life, the hair loss horror stories are largely anecdotal. For every guy saying, “creatine wrecked my hair,” there’s another who says, “I’ve been on it for years, and my hair’s fine.”
If you’re still worried, what can you do?
Okay, let’s say you’re still anxious. You want those gym gains but not at the cost of your luscious locks. Fair.First, assess your genetics. If baldness runs strong in your family and you’re already noticing a receding hairline, DHT might be worth monitoring—whether you’re taking creatine or not.Second, you can try using creatine in cycles instead of daily long-term use. Some people do this to give their body a break (though this isn’t strictly necessary for performance).Third, consider talking to a dermatologist. If hair loss is a concern, they can check hormone levels, scalp health, and even suggest treatments like minoxidil (Rogaine) or finasteride, which actually blocks DHT.And finally, keep in mind the type of creatine matters too. Stick to creatine monohydrate—it’s the most researched, safest, and cheapest form. Avoid sketchy blends or unregulated “testosterone boosters” that might have more hormonal side effects than creatine ever will.At the end of the day, fitness and health are about choices. If a tiny risk of hair loss freaks you out more than skipping creatine’s muscle-building magic, that’s your call. But if you’re chasing gains and doing everything right—hydration, sleep, recovery—creatine can absolutely be part of your journey.Disclaimer:The content in this article is intended for informational and educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any diet, supplement, fitness, or health program.