Does Creatine Cause Hair Loss? What the Data Shows

Creatine is one of the most researched supplements in sport, and one of the few with consistent evidence for strength and muscle. It also carries a persistent rumour: that it makes your hair fall out. That fear traces back to a single small study from 2009. In 2025, the first trial to actually measure hair follicles answered the question more directly. Here is what both studies found and what the evidence means for you.

Does creatine cause hair loss?

Current evidence says no. The worry comes from a hormone called dihydrotestosterone (DHT), which is involved in male-pattern hair loss in people who are genetically prone to it. The question is whether creatine raises DHT enough to matter, and whether it actually affects hair.

Where did the creatine hair loss myth come from?

A 2009 study of college-aged rugby players gave them creatine (a 7-day loading phase followed by a 14-day maintenance phase) or a placebo. Testosterone did not change, but DHT rose by 56% after the loading week and stayed 40% above baseline after maintenance, and the DHT-to-testosterone ratio increased (van der Merwe et al., Clinical Journal of Sport Medicine, 2009). The study did not measure hair at all, and it was small. But the DHT result spread online as "creatine causes balding".

What did the 2025 hair loss trial find?

A 12-week randomised, placebo-controlled trial in resistance-trained men aged 18 to 40 gave either 5 g a day of creatine monohydrate or a placebo. It measured testosterone, free testosterone and DHT, and assessed hair follicle health directly using trichogram testing and imaging of hair density, follicle count and hair thickness. There were no differences between groups in DHT, the DHT-to-testosterone ratio or any hair measure. The authors described it as the first study to directly assess hair follicle health after creatine supplementation (Lak et al., Journal of the International Society of Sports Nutrition, 2025).

What do expert reviews say?

A 2021 review of common questions about creatine by an international group of researchers examined the hair loss question among a dozen common concerns and concluded the evidence does not support the claim (Antonio et al., Journal of the International Society of Sports Nutrition, 2021). The same review notes creatine is generally well tolerated at recommended intakes of 3 to 5 g a day. The International Society of Sports Nutrition's position stand also considers creatine monohydrate safe and effective for healthy people when used appropriately (Kreider et al., 2017).

Should you still worry if baldness runs in your family?

The 2025 trial is reassuring but not the final word: it was 12 weeks long, in young men, with 38 completers. Long-term hair outcomes in people with a strong genetic tendency to male-pattern hair loss have not been studied directly. If you are already losing hair or have a strong family history, it is reasonable to discuss it with your GP, who can also explain treatments that are actually proven for hair loss. What the evidence does not support is the idea that creatine on its own causes baldness.

Why does DHT matter for hair, and why did one study cause so much worry?

In people who are genetically susceptible, DHT acts on hair follicles on the scalp and can gradually shrink them over years, which is the process behind male-pattern hair loss. That is why any supplement claimed to raise DHT gets attention. The 2009 finding was plausible enough to worry people, and it was never directly followed up for over a decade, so the rumour filled the gap. A single small study with a hormonal result is a reason to investigate, not proof of an effect on hair. The 2025 trial did that investigation, and it found neither the hormone change nor any change in hair.

What does creatine actually do?

Creatine increases the stores of phosphocreatine in muscle, which helps regenerate energy during short, high-intensity efforts like lifting and sprinting. Reviews conclude it improves strength, power and lean mass gains when combined with training. It can cause some water weight gain early on, mostly inside muscle.

How do people typically use creatine?

1. Choose creatine monohydrate. It is the form used in most research, including the 2025 hair trial.
2. Use the commonly studied intake. Reviews cite 3 to 5 g a day as the typical recommended amount.
3. Loading is optional. A loading phase saturates muscle faster, but daily intake reaches the same point within a few weeks.
4. Take it consistently. Timing matters less than taking it daily.
5. Buy tested products. Look for third-party testing for contaminants, especially if you compete in drug-tested sport.
6. Check with your doctor first if you have kidney disease, take regular medicines, or are under 18, pregnant or breastfeeding.

This is general information, not medical advice.

What other creatine myths are there?

• "It is a steroid." No. Creatine is a compound found naturally in muscle and in foods like meat and fish.
• "It damages healthy kidneys." The 2021 review examined this and did not find evidence of harm in healthy people at recommended intakes. People with kidney disease should get medical advice.
• "It only works for men." The review addressed this too; research includes benefits in women.

Creatine works alongside the basics, not instead of them: enough protein (see how much protein you need), consistent training (see how often beginners should lift) and good sleep (see sleep timing and recovery).