Does Creatine Cause Hair Loss or Hair Thinning? Unpacking the Science

November 11, 2025 •

4 min read

Creatine is one of the most widely studied and popular sports supplements, celebrated for its ability to boost strength and athletic performance. However, a persistent question among users is: does creatine cause hair loss or hair thinning? This concern primarily stems from a single, decade-old study that requires a closer look.

Quick Summary

The link between creatine and hair loss originates from a small 2009 study showing increased DHT levels, but recent, more robust research finds no significant impact on DHT or hair follicle health with standard creatine use. Other factors like genetics and lifestyle are the primary drivers of hair loss.

Key Points

Initial Concerns: Fears about creatine causing hair loss originated from a 2009 study that showed elevated DHT levels in participants.
Modern Evidence: A recent 2025 randomized controlled trial directly assessed hair follicle health and found no significant impact from creatine supplementation.
DHT Levels: The 2009 study's finding that creatine increases DHT levels has not been consistently replicated in subsequent, larger studies.
Genetic Predisposition: The primary cause of pattern baldness is genetics, and other factors like stress, diet, and medication are also major contributors to hair loss.
Safe for Most: For the majority of healthy individuals, creatine is considered a safe and effective supplement with no proven adverse effects on hair.
Seek Expert Advice: If you experience hair thinning, consult a healthcare professional to identify the real cause, especially if you are genetically predisposed.

What is Creatine and Why is There a Concern?

Creatine is a naturally occurring compound, primarily stored in muscle cells, that helps produce energy for high-intensity exercise. Supplementation increases these energy reserves, leading to improved strength, power, and muscle mass. The widespread and effective use of creatine has made it a staple in the athletic and fitness world.

The concern regarding hair loss gained traction after a 2009 study on 20 college-aged male rugby players. The study found that a creatine loading phase (25g/day for 7 days) followed by a maintenance dose (5g/day for 14 days) led to a significant increase in dihydrotestosterone (DHT) levels. This was the key finding that fueled speculation, as DHT is a hormone directly linked to male and female pattern baldness (androgenetic alopecia) in genetically susceptible individuals.

The Role of DHT and Genetics

Dihydrotestosterone (DHT) is a powerful androgen hormone produced from testosterone by the enzyme 5-alpha-reductase. In individuals with a genetic predisposition to hair loss, DHT can bind to receptors in sensitive hair follicles on the scalp. This process causes the follicles to shrink, resulting in a shorter hair growth cycle and producing thinner, finer hairs until eventually stopping altogether.

Therefore, the 2009 study's finding of increased DHT levels, even within a normal physiological range, led to the theoretical possibility that creatine could accelerate hair loss in those genetically prone to it. However, it is critical to understand the limitations of this specific study before drawing any conclusions.

The Limitations of the 2009 Study and Newer Evidence

The 2009 creatine study, while a catalyst for the hair loss myth, had several key limitations that are often overlooked.

Small Sample Size: The study involved only 20 participants, which is a very small number for drawing broad, conclusive links.
Hormone, Not Hair: Researchers only measured hormone levels (DHT and testosterone), not actual hair loss or thinning. There was no assessment of hair health or density.
Inconsistent Findings: Subsequent research has failed to consistently replicate the finding that creatine significantly increases DHT levels. A meta-analysis of over a dozen studies on creatine's effect on androgen levels found no significant impact on either testosterone or DHT.

Dispelling the myth with modern research: A significant double-blind, randomized study published in the Journal of the International Society of Sports Nutrition in 2025 directly addressed this concern. The 12-week trial involved 38 resistance-trained males and measured both hormonal changes and, for the first time, hair follicle health. The results showed no significant differences in DHT levels, the DHT-to-testosterone ratio, or any hair growth parameters between the creatine and placebo groups. This study provides strong, direct evidence that creatine supplementation does not contribute to hair loss in healthy individuals.

Comparison: 2009 Creatine Study vs. Modern Research


Feature	2009 Creatine Study	2025 Creatine Study	Conclusion
Primary Goal	Measure creatine's effect on DHT/testosterone ratio.	Directly assess creatine's effect on androgen levels and hair follicle health.	Modern research provides more comprehensive evidence.
Sample Size	20 college-aged male rugby players.	38 resistance-trained males.	The larger modern study offers stronger, more reliable findings.
Dosage	High loading phase (25g/day for 7 days), followed by maintenance.	Standard maintenance dose (5g/day).	High loading may cause temporary hormonal fluctuations not seen with standard dosing.
DHT Level Change	Increased significantly, remained elevated.	No significant difference observed compared to placebo.	Modern evidence refutes the consistent DHT link.
Hair Assessment	None performed.	Direct assessment of hair growth and density was performed.	Modern research directly measured hair health and found no negative impact.

What Really Causes Hair Loss and What to Do?

Given the weak link between creatine and hair loss, it's more likely that other, well-established factors are the true culprits.

Genetics: Androgenetic alopecia is overwhelmingly determined by your family history. If your parents or grandparents experienced male or female pattern baldness, you are more likely to as well.
Nutritional Deficiencies: A diet lacking in essential nutrients like iron, zinc, protein, and biotin can negatively impact hair health and lead to thinning.
Stress: Physical or emotional stress can trigger a temporary but noticeable condition called telogen effluvium, causing increased hair shedding.
Other Medications and Health Conditions: Certain medications, thyroid problems, and other autoimmune conditions can cause hair loss.

Managing Concerns and Supporting Hair Health

If you are worried about hair health while taking creatine, consider a few proactive steps:

Consult a Healthcare Professional: A doctor can help determine the root cause of any hair loss, especially if you have a family history or are experiencing other symptoms.
Prioritize a Nutrient-Rich Diet: Ensure your nutrition diet is balanced and includes plenty of protein, vitamins, and minerals that support hair health.
Choose a High-Quality Supplement: Opt for creatine supplements from reputable brands that undergo third-party testing to ensure purity and avoid potential contaminants.
Monitor and Reassess: If you begin experiencing hair thinning after starting creatine, monitor your symptoms. While scientific evidence doesn't support a direct causal link, a consultation with a doctor can help determine if other factors are at play.
Manage Stress: Incorporate stress-reduction techniques into your routine, as stress is a well-documented contributor to hair loss.

Conclusion

While a 2009 study on creatine raised speculative concerns about hair loss by noting an increase in DHT, the broader body of research, including a key 2025 study that directly measured hair health, provides strong evidence refuting a direct link. For most healthy individuals, creatine is a safe and effective supplement with no adverse effects on hair growth. The primary driver for male or female pattern baldness remains genetics, compounded by other factors like diet and stress. If you have concerns about hair thinning, the most prudent approach is to consult with a healthcare professional to identify the true cause, rather than attributing it to a well-researched supplement like creatine.

Frequently Asked Questions

The theory that creatine increases DHT, a hormone linked to hair loss, is based on a small 2009 study. However, this finding has not been replicated in larger, modern studies that found no significant changes in DHT or hair follicle health with standard creatine supplementation.

No, there is no strong scientific evidence or large-scale clinical trial to demonstrate that creatine directly causes hair loss. Concerns are largely anecdotal or based on misinterpretation of the small 2009 study.

While individuals with a genetic predisposition to pattern baldness may be more sensitive to hormonal fluctuations, the overall evidence suggests creatine has no significant impact on DHT or hair loss risk. However, if you are concerned, consult a dermatologist.

If there were any temporary hormonal changes related to creatine, hair loss would likely not be permanent and would cease once supplementation stopped, as creatine itself does not damage hair follicles. For androgenetic alopecia, hair loss continues regardless of creatine use.

Common causes of hair loss include genetic predisposition (androgenetic alopecia), nutritional deficiencies (iron, protein), significant stress (telogen effluvium), hormonal changes, and certain medical conditions or medications.

Yes, a balanced diet rich in protein, vitamins, and minerals like iron and zinc is crucial for healthy hair growth. Addressing any underlying nutritional deficiencies is more effective for preventing hair loss than avoiding creatine.

A doctor can help diagnose the cause of your hair loss. They may ask about your family history, diet, and stress levels, or run blood tests to check for underlying conditions like thyroid issues or vitamin deficiencies.