Creatine is a widely used supplement to improve strength and physical performance, especially in athletes. It is generally used in the form of creatine monohydrate, with recommended doses of 3–5 g daily to maintain optimal levels in muscles.
Despite its reputation as a safe supplement, there is debate surrounding the relationship between creatine and hair loss, due to concerns about its possible hormonal influence. Some people often wonder if there is a link between "creatine and hair loss", a question that the latest scientific research has examined thoroughly.
The origin of the theory: increased DHT after supplementation
The suspicion arose from a small study conducted in 2009 with university rugby players, who performed an initial loading phase with 25 g of creatine per day. In that context, a significant increase of 56% in dihydrotestosterone (DHT) levels was observed after one week, followed by a sustained increase during the maintenance phase.
DHT is an active derivative of testosterone that can cause effects on hair follicles, especially in people with a genetic predisposition to alopecia. However, this study did not include direct evaluations of hair condition, limiting the interpretation of its results.
Genetic factors and how they influence more than supplements
One of the keys to understanding hair loss lies in hereditary predisposition. Androgenic alopecia affects millions of people and is usually determined by genetic factors that condition the sensitivity of follicles to hormones such as DHT. When this sensitivity exists, even hormone levels considered normal can trigger a progressive weakening of the hair.
Therefore, although some associate the use of creatine with mild hormonal alterations, current science does not support that these changes are sufficient to produce hair loss without a genetic basis. In many cases, those who notice hair loss after starting supplementation already had a pattern of thinning in progress that had not been detected.
- Robust clinical evidence: 12-week controlled study
To clarify this issue, a randomized, double-blind study was carried out with trained volunteers supplemented with creatine at 5 g daily for 12 weeks. The protocol included hormone measurements (DHT, total and free testosterone) and hair health analysis using trichogram and FotoFinder systems.
The results indicated no significant changes in DHT levels, in the DHT/testosterone ratio, or in parameters such as density, thickness, or number of follicular units. The effects observed on testosterone were attributed to variations inherent to training, not to creatine.
- Opinion of the medical community and specialized media
- Reputable sources, such as Cleveland Clinic, Medical News Today, Healthline, and Verywell Health, reviewed the current state of the evidence and concluded that there is no clinical support to relate supplementation with creatine and hair loss.
A systematic review published in the Journal of ISSN stated that it found no hormonal or hair alterations related to its consumption. Therefore, the causal relationship lacks solid scientific support.
Genetic considerations and limitations of the analysis
Androgenic alopecia is mainly due to genetic predisposition and the effect of DHT on the follicles. Although studies show that creatine does not significantly alter hormone levels, it does not incorporate tests of genetic predisposition or prolonged follow-ups in vulnerable people.
For that reason, those who have a family history or early signs of hair loss could opt for a prior medical evaluation; this includes hormone levels and clinical observation before starting supplementation.
Precautions for users with hair history.
For those with genetic risk, close observation is recommended after starting the supplement, paying attention to the following factors:
- Hormonal monitoring: measure DHT and testosterone before and after 3–6 months of supplementation.
- Frequent hair control: check density, thickness, or fall every so often.
- Adequate doses: limit yourself to 3–5 g daily without a prolonged loading phase.
- Complementary options: in case of a substantial increase in DHT, consider topical treatments (e.g., minoxidil, finasteride) with medical supervision.
- Ergogenic alternatives: explore supplements such as beta-alanine, HMB, or BCAA, although with less efficacy support.
What happens if I stop creatine at signs of hair loss?
Although studies do not show a reliable link, if any unwanted effect is detected, most organizations indicate that withdrawal of the supplement normalizes hormone levels.
In general, if the fall is mild and temporary, it could be recovered after stopping creatine. However, if there is a genetic predisposition, it may persist without specific treatment.
Multidimensional context: additional factors that influence the fall
Hair loss does not depend solely on supplements, as multiple factors contribute:
- Genetics and follicular sensitivity
- Physical or emotional stress
- Nutritional deficit (iron, biotin, zinc)
- Chronic diseases or endocrine disorders
- Medications or medical treatments
Creatine, in comparison, provides a possible minimal risk evaluated within a complex and multifactorial context.
Overall benefits and risks of creatine
It is good to always keep in mind that creatine is one of the most studied supplements, with solid evidence on its effectiveness in improving strength, anaerobic performance, and prevention of sarcopenia.
Possible adverse effects, such as water retention, digestive alterations, or kidney pressure, are usually mild in healthy people. The evidence on kidney damage is inconclusive and, under normal conditions, its moderate use does not represent an evident risk.
The right dose: joint safety and efficacy
Most experts make certain recommendations in order for consumption to be as safe as possible:
- Maintenance phase: 3–5 g daily.
- Loading phase (optional): 20 g, divided into 4 doses for 5–7 days.
- Consuming with foods rich in carbohydrates/protein improves absorption.
- Drink enough water to optimize intracellular hydration.
Safe creatine, but observe your hair sensitivity
Current science finds no evidence that creatine causes hair loss. The documented hormonal effects are mild and have not demonstrated clinical hair impact. For users without genetic predisposition, its use is considered safe.
On the other hand, those with relevant family history should do a hormonal and hair clinical follow-up when starting supplementation. With an informed strategy, creatine remains an effective, well-documented supplement with an excellent safety profile.