If you’ve ever spent more than a couple of minutes on fitness content, you’ll almost certainly have come across creatine. This incredibly popular supplement supposedly has the potential to do everything from boost energy to promote muscle growth and even enhance brain function! However, despite its widespread use, especially amongst young men and athletes, there’s growing concern as to whether creatine can cause hair loss? In this article, we’ll explore the science behind whether creatine has any bad effects on the hair. We’ll also review the evidence for does using creatine give you hair loss and how to avoid this.
What is Creatine & Why Do People Use it?
Creatine is a naturally occurring compound made from amino acids that plays a key role in our metabolic functions. We naturally produce half of the creatine we need thanks to organs like the liver, kidneys and pancreas. The rest of our creatine comes from our diet especially from red meat and fish. We store 95% of our creatine in our muscles with the rest mainly in the heart, brain and testes. Its main role is to help supply energy to muscle cells especially during high-intensity exercise or weight training. As such, creatine supplements have become incredibly popular among athletes and gym-goers for the below reasons:
- Increased muscle strength and size
- Improved exercise performance
- Enhanced recovery after workouts
- Greater fat burn due to increased muscle mass and metabolism
Beyond its impact on muscles and exercise, a number of other potential benefits have further boosted creatine’s fanbase. These include improving cognitive ability, brain function and mood as well as supporting hormones, bone and skin health.
How the Creatine Hair Loss Controversy Began
The debate around creatine causing hair loss comes from a single control study from South Africa in 2009. In this clinical trial, 20 college aged ruby players were split into a group that got creatine and another that just got a placebo. The researchers then measured their blood testosterone and DHT levels during the 3 week study period. They found increased levels of DHT in rugby players who were taking creatine supplements.
Since DHT is a hormone that has a link with hair thinning and androgenetic alopecia (male-pattern hair loss), this meant there was a potential the creatine could cause hair loss. Although the study did not look for the effect of creatine on hair nor did any of the participants report hair loss, the raised DHT was enough to spark widespread speculation. Since then, there have been lingering questions whether creatine is bad for hair.
Does using Creatine Give You Hair Loss?
Despite the limitations of the initial study, the possible connection between creatine supplementation and hair loss remains one of the most debated topics in fitness. But there’s just one problem, the study that kicked all this off did not actually show a connection. Researchers did not measure actual hair loss and nor did they follow participants over the long term. Instead, what they actually found was that there was an increase in DHT levels. This nuance is important. Elevated DHT alone does not necessarily cause hair shedding without other contributing factors like genetic predisposition. Furthermore, the creatine taking group had a lower baseline DHT level compared with the placebo group and so the rise may not be as relevant in the first place if you correct for this.
Although the 2009 study got a lot of attention, there hasn’t been as much follow-up research on the link between creatine and hair loss. What has emerged from subsequent research so far is that:
- Hormonal Impact: The original study did not not show any increase in testosterone levels. In fact subsequent studies have even failed to show significant changes in DHT or free Testosterone levels.
- Hair Loss: A number of studies including a recent clinical trial have not shown a link between creatine supplementation and hair loss.
It is really important to appreciate that this is still a very niche area of research with very few studies. So although further studies have not supported the initial study that caused all this panic, its worth exercising caution. So far research studies have been few and far between. The ones done have all been small and for short periods of time. So in essence, this theory remains unconfirmed. We don’t yet have strong evidence either supporting or completely refuting the creatine hair loss theory.
So is Creatine Safe & What to do if You’re Worried About Hair Loss?
Creatine supplementation is widely considered safe for healthy individuals when used correctly. There is evidence for its effectiveness in improving sport performance and muscle health. Also, a number of studies are ongoing to look at other benefits for the mind and body. Possible side effects can include minor gastrointestinal discomfort or water retention but these issues are generally temporary and manageable.
Whilst the evidence so far doesn’t show whether creatine is good or bad for the hair, its worth being cautious. This is especially important of you’re genetically predisposed to androgenetic alopecia or already experiencing hair thinning. Here are some tips if you are concerned about hair loss consider but want to use creatine:
- Monitor your Hair Health: Keep an eye on hair shedding and the growth rate of your hair. Seek help if you notice any excess hair loss, patchiness or changes from normal growth.
- Safe Dosage: Stick to recommended doses and if in doubt start low and increase gradually as long as there’s no negative effect on your hair or health.
- Optimise Hair Growth: Stress, diet, hormonal imbalances and genetics are very influential on hair health and growth. Ensure you get plenty of sleep, reduce stress and eat a nutritious diet to support hair growth.
- Hair Care: Avoid unhealthy hair practices like harsh chemical treatments, heat styling or tight styles or headwear as these can all cause hair loss.
As with any supplement, it’s wise to always weigh potential risks against benefits for you before starting. If you have an underlying medical condition, have family history of hair loss or are currently experiencing it, consult a dermatologist or healthcare provider before starting creatine.
So does creatine give you hair loss? The most accurate answer based on current scientific evidence is probably not. Hair loss is more likely influenced by genetic predisposition and broader lifestyle factors rather than creatine supplementation alone. However, the limited in research on this topic means it should not be dismissed. The single study linking creatine to elevated DHT levels does not conclusively prove that creatine causes hair thinning or balding. More robust research is necessary to draw a final conclusion. In the mean time, if you’re worried about hair loss or have a family history of baldness, then its best to seek advice from a healthcare professional or dermatologist before starting. Creatine supplementation is unlikely to cause hair loss directly.
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