What is Creatine and its Benefits?
Creatine is a natural compound found in foods like red meat and fish and produced by the body. It provides energy to muscle cells for high-intensity exercise. As a well-researched sports supplement, creatine is known to improve muscle mass, strength, and performance. It may also have benefits for brain health and mood.
The Origin of the Creatine-DHT Controversy
The link between creatine and hair loss originated from one small study in 2009. In this study, 20 male rugby players took creatine, resulting in increased DHT levels. The researchers suggested creatine might increase the conversion of testosterone to DHT, although total testosterone didn't change. However, the study was short, small, didn't measure hair loss, and the DHT levels remained within a normal range.
The Rebuttal: What Newer Research Reveals
Many studies since 2009 have not found similar hormonal changes. A notable 2025 study with 38 resistance-trained males over 12 weeks measured hormones and hair follicle health. This research found no significant differences in DHT, testosterone, the DHT-to-testosterone ratio, hair density, or hair thickness between the creatine and placebo groups. The authors concluded their findings refute the claim that creatine causes hair loss.
Creatine vs. Recent Research
| Feature | 2009 Rugby Study | Recent 2025 Study | Expert Consensus Today |
|---|---|---|---|
| Sample Size | 20 male rugby players | 38 resistance-trained males | Based on dozens of studies |
| Duration | 3 weeks (7-day loading, 14-day maintenance) | 12 weeks | Based on short and long-term use |
| Key Hormone Findings | Found a significant, but temporary, increase in DHT relative to testosterone | Found no significant changes in DHT, total testosterone, or their ratio | No consistent evidence of increased testosterone or DHT from creatine |
| Hair Measurement | No direct hair measurements taken | Direct assessment of hair follicle metrics | No evidence of a direct link between creatine use and hair loss |
| Overall Conclusion | Raised concerns about DHT and long-term safety | Refutes the claim that creatine causes baldness | Safe for most people, unlikely to cause hair loss at standard doses |
Genetics and Hair Loss: The Real Root Cause
Androgenetic alopecia (pattern baldness) is primarily genetic. In those with a genetic predisposition, DHT can affect sensitive hair follicles, causing them to shrink. While hormones can influence the rate of hair loss, they don't cause it without the genetic factor. This is why most individuals using creatine don't experience hair loss. If you have a strong family history of baldness, consulting a dermatologist is recommended, but creatine is not the main cause.
Nutrition and Hair Health Beyond the Creatine Myth
Focusing on overall nutrition is a better way to support hair health than worrying about the creatine rumor. A balanced diet provides essential nutrients for healthy hair follicles. Foods like spinach (iron), pumpkin seeds (zinc), salmon (omega-3s), and eggs (biotin) support hair health. Green tea may also help inhibit an enzyme involved in DHT production. Deficiencies in nutrients like iron, zinc, or protein can lead to hair loss. Stress can also negatively impact hair growth.
For more detailed information on supplement safety and efficacy, the International Society of Sports Nutrition provides comprehensive position stands on creatine supplementation.
Conclusion: The Creatine-DHT Link is a Misconception
The idea that creatine significantly increases DHT and causes hair loss is largely based on a single, outdated study that has not been replicated. More recent and robust research, including a study that specifically examined hair metrics, shows no significant impact of creatine on DHT levels or hair health in healthy individuals. Genetic predisposition is the primary factor for pattern baldness, not standard creatine use. A balanced diet, stress management, and sufficient nutrients like iron and zinc are more effective for supporting hair health.
