The question of whether creatine, a popular performance-enhancing supplement, can increase beard growth has circulated widely in fitness and grooming communities. The short answer is no, creatine does not directly make your beard grow. However, the misconception stems from a complex biological pathway involving a hormone known as dihydrotestosterone, or DHT. Understanding the actual science is key to separating fact from anecdotal hype.
The Creatine and DHT Connection: Explaining the 2009 Study
The entire debate largely originates from a single, small study conducted in 2009 involving college-aged rugby players. This study's findings revealed that participants who supplemented with creatine experienced a significant increase in dihydrotestosterone (DHT) levels. DHT is a potent androgen, a male hormone derived from testosterone, and is known to influence the development of male characteristics, including body and facial hair. The study found that DHT levels rose by 56% during the initial 'loading' phase and remained 40% higher during the maintenance phase.
Limitations of the 2009 Study
It is crucial to understand the limitations of this specific piece of research. The study had a very small sample size of just 20 participants, making the results difficult to generalize to a broader population. More importantly, the researchers did not measure actual hair growth—they only measured hormone levels. Later, in 2025, a larger and longer 12-week study was published in the Journal of the International Society of Sports Nutrition that failed to replicate the 2009 findings, showing no significant changes in DHT levels or the DHT-to-testosterone ratio in participants taking creatine. This later research suggests that any hormonal shifts observed in the earlier study were likely within normal physiological limits or not consistently reproducible.
Genetics: The True Driver of Beard Growth
The primary factor determining the thickness, patchiness, and overall quality of your beard is your genetic makeup. Your genes dictate how sensitive your hair follicles are to androgens like testosterone and DHT.
- Genetic Sensitivity to Androgens: Some individuals have follicles that are highly sensitive to DHT, leading to robust facial hair growth. This same genetic sensitivity can, ironically, predispose them to male pattern baldness on the scalp, as DHT affects follicles on the scalp differently.
- Genetic Blueprint: No amount of supplements or external interventions can override your genetic blueprint for hair growth. If your family history suggests sparse facial hair, creatine is not a magic solution to change that outcome.
How Creatine Really Works
Creatine's primary function is not hormonal modulation but rather energy production. When ingested, it helps regenerate adenosine triphosphate (ATP), the body's main energy currency, especially during high-intensity, short-duration exercise. This leads to improved strength, power, and muscle mass over time. The weight gain often associated with creatine is primarily due to water retention in muscle cells, not increased facial hair.
Creatine vs. Other Androgenic Compounds
Creatine is not an anabolic steroid or a direct hormonal modifier. Unlike synthetic anabolic steroids or other performance-enhancing drugs (PEDs) that can significantly manipulate hormone levels and are linked to side effects like hair loss, creatine is a natural, widely researched, and generally safe supplement. The distinction is critical, as misuse of actual androgenic compounds can have severe health consequences.
What Actually Boosts Beard Growth?
If supplements like creatine are not the answer for a fuller beard, what is? The focus should shift from attempting to manipulate hormones to promoting overall health and providing the optimal environment for your existing hair follicles.
- Nutrition: A diet rich in vitamins and minerals is essential for healthy hair growth. Key nutrients include biotin, zinc, vitamin D, and protein.
- Exercise: Regular physical activity, particularly weight training, can support healthy testosterone levels and improve overall circulation, which benefits hair follicles.
- Sleep: Adequate, restful sleep is crucial for hormone regulation, including testosterone production, which naturally peaks during sleep.
- Stress Management: High stress levels can elevate cortisol, a hormone that can decrease testosterone, negatively impacting hair growth.
- Proper Skin Care: Keeping the skin clean and moisturized helps prevent clogged pores and ingrown hairs, ensuring a healthy foundation for hair to grow. Exfoliating the skin beneath the beard can also help.
- Micro-needling: Some evidence suggests that using a dermaroller to create micro-injuries on the skin can stimulate collagen production and increase blood flow, potentially aiding hair growth. This method is often combined with other treatments, but it's important to be consistent and patient.
Comparison: Creatine vs. Natural Beard Growth Factors
| Feature | Creatine Supplementation | Natural Beard Growth Factors | Effect on Beard Follicles |
|---|---|---|---|
| Hormonal Impact | A 2009 study showed a temporary rise in DHT, but this was not replicated in later, larger studies. Overall impact is unsubstantiated. | Dependent on genetics; sensitivity to DHT is the key determinant. | High genetic sensitivity to DHT promotes facial hair growth. |
| Mechanism | Enhances muscle energy production (ATP) and hydration. | Dependent on genetics, nutrition, and overall health. | Provides the optimal internal environment for follicles to thrive. |
| Primary Goal | Increased athletic performance and muscle mass. | Achieving the fullest possible beard based on genetic potential. | Creates healthier hair, not necessarily more hair. |
| Evidence | Strong evidence for athletic performance; weak and conflicting evidence for beard growth. | Well-established influence of genetics and overall health. | Well-supported link between DHT sensitivity and facial hair. |
Conclusion
To be clear, creatine does not increase beard growth. The theory is based on a single, small, and un-replicated study from 2009 that noted a rise in DHT levels following creatine supplementation. While DHT does influence facial hair, the subsequent research and the fundamental role of genetics in determining your beard's potential make it highly unlikely that creatine will significantly alter your facial hair. Instead of relying on a supplement for an effect it doesn't provide, focus on optimizing your overall health. Prioritize a nutritious diet, regular exercise, adequate sleep, and a dedicated grooming routine to ensure your beard grows as thick and healthy as your genetics will allow. For those concerned about male pattern baldness, which is also linked to DHT, it is worth noting that modern science has debunked the direct link between creatine and hair loss for the general population. Your genetics remain the single most influential factor in your facial hair destiny. For more reliable information on health and supplements, consult reputable sources like the National Institutes of Health(https://pubmed.ncbi.nlm.nih.gov/19741313/).
References
van der Merwe, J., Brooks, N. E., & Myburgh, K. H. (2009). Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clinical Journal of Sport Medicine, 19(5), 399-404. Bonaros, T. (2025). Does Creatine Cause Hair Loss? Myth & Facts. Retrieved from drbonaros.com. Medical News Today. (2024). Creatine and hair loss: What to know. Retrieved from medicalnewstoday.com. Healthline. (2024). Creatine Pros and Cons. Retrieved from healthline.com. Hair GP. (2025). Does Creatine Cause Hair Loss? Science-Based Analysis. Retrieved from hairgp.co.uk. Medical News Today. (2022). Beard Growth: Tips to Speed Up the Process. Retrieved from medicalnewstoday.com.
