Does Creatine Cause Hair Loss? Here’s What You Need to Know

Key takeaways:

Creatine is a supplement that can help you build muscle and improve exercise performance.
Some people worry that creatine can cause alopecia or hair loss because it increases a male sex hormone.
But studies have debunked that myth. Creatine isn’t linked to baldness.

People often take a creatine supplement to improve their athletic performance and increase their muscle mass. And some are using it to improve their cognitive abilities.

But you may be avoiding creatine because you’ve heard it can lead to alopecia or hair loss, especially in men who are prone to male-pattern baldness.

But is that really something you should worry about? Keep reading to find out.

Does creatine cause hair loss?

There’s no evidence showing that creatine is linked to hair loss or alopecia. People became worried about the connection because of a study published in 2009. It found that athletes who took high doses of creatine had higher levels of a male sex hormone called dihydrotestosterone (DHT).

DHT can cause hair follicles to shrink, and natural changes in DHT levels have been linked to hair loss. There was also concern that creatine raised testosterone levels. DHT is produced from what’s called free testosterone, so people worried that higher testosterone would raise DHT levels even more.

But no other studies have found that people taking creatine supplements have a higher rate of hair loss.

And several studies have looked at whether taking creatine raises levels of DHT or free testosterone. Most have found that people taking creatine supplements don’t have elevated levels of either of these hormones.

Together, the research doesn’t show that taking creatine is linked to an increased risk of hair loss, or even an increase in hormones that could cause hair loss.

What does creatine do in the body?

Creatine is a chemical that’s found naturally in the body. It plays an important role in creating energy for muscles. That may help build muscle mass. It can be especially helpful for people who participate in high-intensity sports.

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Athletes and other people who work out sometimes take creatine supplements to improve performance, help build muscle mass, and speed up recovery after a workout.

There’s also growing research on creatine and memory. Creatine supplementation may improve memory and brain function in older adults.

What are the side effects of creatine?

The main potential side effect of taking creatine is weight gain. This is because creatine increases muscle mass as well as water retention. Both of these effects can cause you to gain weight.

Common dosages of creatine

According to the International Society of Sports Nutrition, here’s what a safe dosage of creatine looks like:

Loading dose: 0.3 g per kilogram of body weight per day, for the first 5 to 7 days, split into 4 doses throughout the day
Maintenance dose: 3 g to 5 g per day, for up to 5 years

Other studies suggest that it isn’t necessary to start with a loading dose to get the full effects of creatinine. So many people may choose to take 3 g to 5 g of creatinine per day right away.

Is it safe to take creatine every day?

Taking daily creatine is considered safe over the long term. Creatine has been extensively studied over the years, and it has consistently shown to be safe and provide benefits. The FDA considers creatine to be in the category of “generally recognized as safe.”

Who should not use creatine?

While creatine is safe for most people, there are some people who should avoid taking it. This includes people who are pregnant or nursing.

Creatine may make symptoms worse for people with:

Bipolar disease
Kidney disease
Parkinson’s disease

Most experts don’t recommend that those younger than 19 years take creatine. Its safety in children hasn’t been well-researched.

When to get help for hair loss

No matter the cause, unexpected hair loss can be upsetting. If you notice that your hair is falling out suddenly, talk with your dermatologist. Hair loss may be caused by an issue with your immune system. Or it could be triggered by childbirth, illness, or high levels of stress.

Your dermatologist can help diagnose the cause and go over possible treatments with you to help your hair grow back.

If you’re experiencing male-pattern or female-pattern baldness (alopecia), know that you aren’t alone. There are many over-the-counter (OTC) and prescription treatments to help prevent hair loss and help hair grow back.

Frequently asked questions

Yes, creatine can cause weight gain. It increases muscle mass and can lead to water retention. Both of these can increase your weight.

No, creatine doesn’t cause hair loss in either males or females. There was one study in male athletes showing creatine raised levels of DHT. And DHT does shrink hair follicles, which can lead to hair loss. Despite this, no studies have found a connection between creatine use and increased risk of hair loss.

There’s some research showing that taking a creatine supplement can help increase muscle mass and strength, and it may improve endurance and power. Before taking creatine, talk with a healthcare professional about what dosage might be right for you.

The bottom line

Creatine is a well-researched supplement that can help you build muscle and improve exercise performance. Creatine doesn’t cause hair loss. It doesn’t significantly increase the male sex hormone dihydrotestosterone (DHT). Most people can safely take creatine daily.

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Written by:

Alice Oglethorpe

Alice Oglethorpe has been a health journalist for more than 20 years. She worked on staff at Good Housekeeping, Fitness, and Shape magazines before becoming a freelance writer in 2011.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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