Creatine is one of the most well-studied, effective supplements available. It has been consistently shown to enhance muscle growth, strength and performance, as well as provide brain benefits.
Yet, many people avoid creatine due to a persistent myth: that creatine causes hair loss.
Let’s cut right to the chase. No, creatine does not cause hair loss. But you don’t have to just take our word for it. Let’s dig into the evidence.
We’ll cover:
- Where the myth of creatine and hair loss originated
- The latest studies debunking the myth
- Why you shouldn’t let bad information keep you from benefiting from creatine
How The Myth That Creatine Causes Hair Loss Began
In 2009, researchers in South Africa recruited 20 college rugby athletes to participate in a 3-week study examining the impact of creatine supplementation on the levels of certain androgen hormones. [1]
The athletes were randomized into two groups: those who received creatine for 3 weeks and those who received a placebo. Their levels of serum testosterone and dihydrotestosterone (DHT, the more active androgen) were measured before and after the 3-week trial.
The athletes in the creatine supplement group had higher DHT levels and a higher testosterone-to-DHT ratio at the end of 3 weeks. The researchers theorized that changes in androgen hormones may be one mechanism underlying creatine's effects.
Notice, this study had nothing to do with hair loss, didn’t measure hair loss, and was only 3 weeks long. And while the increase in DHT and testosterone to DHT ratio may sound alarming, the levels remained within what’s considered a normal range.
Yet, some individuals concerned about hair loss latched on to these results as proof that creatine was making them go bald. Despite no data linking creatine to hair thinning, the rise in DHT observed in this single study fueled the myth that creatine causes hair loss.
DHT and Hair Loss
DHT is an androgen hormone that plays a key role in men's sexual development during the fetal and pubescent phases. In adult men, high levels of DHT are associated with male pattern baldness and an enlarged prostate. [2]
This acknowledged link between high DHT and hair loss is why the fear of creatine has become so prevalent.
On the surface, it makes sense. If a study shows an increase in DHT, surely hair loss will follow, right?
But there are a few problems with this reasoning.
1. High DHT is not directly correlated to hair loss
Research shows that while high DHT levels are often present in individuals with hair loss, it’s the hair follicles' sensitivity to DHT that is likely the deciding factor.
One study that examined DHT levels in a group of individuals with hair loss and a control group without hair loss found that DHT levels were similarly elevated between the groups. [3]
Hair loss has a strong genetic component, especially among men. Your genes influence the number of androgen receptors in the hair follicles and how sensitive you are to the hair-thinning effects of DHT. [4]
2. Results need to be replicable
A single study showing a rise in DHT is not sufficient evidence to conclude that creatine does, in fact, raise DHT. Replication is an essential part of the scientific process, and a single data point may not hold up to further scrutiny, as you’ll see in a moment.
3. Mechanisms do equal outcomes
Mechanisms are less important than outcomes. It’s not enough to look at creatine and DHT levels. The real question is not what creatine does to DHT, but how creatine does, or does not, impact hair loss. Thankfully, there are more targeted studies to address that question.
What The Science Says On Creatine And Hair Loss
The small 2009 study showing an increase in DHT is currently an outlier amongst the totality of evidence. Researchers have been unable to replicate the results of the 2009 study.
An examination of 12 more recent studies measuring the effect of creatine on androgen hormone levels, such as testosterone and DHT, showed no significant changes. [5]
What about specific research on creatine and hair loss?
A 2025 study is the first to directly address this question. [6]
Researchers recruited 45 men aged 18-40 who engaged in resistance training. They were randomly assigned to receive either 5 g of creatine or a placebo for 12 weeks.
Testosterone, DHT, and hair follicle health were measured before and after the 12-week trial. They found:
- No differences in DHT level
- No differences in the testosterone to DHT ratio
- No differences in hair growth between groups
While more research is needed to replicate and extend these findings, when taken together with previous research showing no increase in androgen hormones with creatine supplementation, these results are compelling.
Overall, there is insufficient evidence to support the claim that creatine increases DHT, and the studies we do have examining hair loss show no effect of creatine supplementation.
Supplementing With Creatine: Why And How
Don’t let unfounded fear for your hair prevent you from taking creatine. It is one of the most well-studied, safe, and effective supplements out there.
For those who perform resistance training, supplementing with creatine has been shown to boost muscle growth, increase strength gains, and enhance exercise performance. [7] [8] [9]
Women stand to gain as much benefit from creatine as men. Studies examining the effects of supplementation in women show the same benefits to strength and performance, as well as cognitive and mood benefits. [10]
Dose and Timing
A daily 5-gram dose of creatine is the amount recommended for most people. [11] This is the dose used in the majority of clinical trials that have confirmed creatine’s performance benefits.
The timing of your daily creatine dose is less important than taking it consistently, so the body's creatine stores remain at saturation.
We include 5g of creatine monohydrate in our Recovery formula, alongside other effective compounds to enhance recovery and support performance. If you’re just starting out with creatine, a half-dose (2.5g) is a good place to start to assess tolerance.
Final Word
The claim that creatine causes hair loss is FALSE.
Studies have shown that creatine does not increase DHT or affect hair follicle growth.
Creatine is safe and a powerful tool to build muscle and strength. A daily 5g supplement, like our Recovery formula, supports your time in the gym, without affecting your hair.
References
1. van der Merwe, Johann et al. “Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players.” Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine vol. 19,5 (2009): 399-404. doi:10.1097/JSM.0b013e3181b8b52f
2. Kinter KJ, Amraei R, Anekar AA. Biochemistry, Dihydrotestosterone. [Updated 2023 Jul 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557634/
3. Urysiak-Czubatka, Izabela et al. “Assessment of the usefulness of dihydrotestosterone in the diagnostics of patients with androgenetic alopecia.” Postepy dermatologii i alergologii vol. 31,4 (2014): 207-15. doi:10.5114/pdia.2014.40925
4. Ellis, J A et al. “Polymorphism of the androgen receptor gene is associated with male pattern baldness.” The Journal of investigative dermatology vol. 116,3 (2001): 452-5. doi:10.1046/j.1523-1747.2001.01261.x
5. Antonio, Jose et al. “Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?.” Journal of the International Society of Sports Nutrition vol. 18,1 13. 8 Feb. 2021, doi:10.1186/s12970-021-00412-w
6. Lak, Mohammadyasin et al. “Does creatine cause hair loss? A 12-week randomized controlled trial.” Journal of the International Society of Sports Nutrition vol. 22,sup1 (2025): 2495229. doi:10.1080/15502783.2025.2495229
7. Burke, Ryan et al. “The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis.” Nutrients vol. 15,9 2116. 28 Apr. 2023, doi:10.3390/nu15092116
8. Forbes, Scott C et al. “Creatine supplementation and endurance performance: surges and sprints to win the race.” Journal of the International Society of Sports Nutrition vol. 20,1 (2023): 2204071. doi:10.1080/15502783.2023.2204071
9. Mills, Scotty et al. “Effects of Creatine Supplementation during Resistance Training Sessions in Physically Active Young Adults.” Nutrients vol. 12,6 1880. 24 Jun. 2020, doi:10.3390/nu12061880
10. Smith-Ryan, Abbie E et al. “Creatine in women's health: bridging the gap from menstruation through pregnancy to menopause.” Journal of the International Society of Sports Nutrition vol. 22,1 (2025): 2502094. doi:10.1080/15502783.2025.2502094
11. Kreider, Richard B et al. “International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition vol. 14 18. 13 Jun. 2017, doi:10.1186/s12970-017-0173-z
