Does Creatine Really Cause Hair Loss?

If you’re a serious athlete, weekend warrior or just like to stay fit, you’ve likely heard of creatine. It’s a popular supplement that promises to help you build muscle and recover faster after working out.

But there are whispers that its benefits come at a cost — namely, your hair.

Naturopathic medicine specialist Jacob Hill, ND, discusses the truth behind the rumors about creatine and hair loss.

What is creatine?

Creatine is a compound that your body makes naturally. It helps give you energy and strengthens your muscles.

Creatine supplements can boost those effects, and they’re generally considered safe for most people.

“Most people can take creatine safely in appropriate dosages. That’s about 3 to 5 grams per day,” Dr. Hill says. “But you always want to talk with a healthcare provider before starting supplements, and only choose supplements that have been tested by an independent party.”

But that advice changes if you’re pregnant or breastfeeding or you’ve been diagnosed with:

• Diabetes
• Chronic kidney disease
• Liver disease

There isn’t enough evidence to show that creatine supplements are safe for people with these conditions.

Can creatine cause hair loss?

Some earlier research suggested creatine may have an effect on hair loss. But the most current evidence hasn’t confirmed that.

The concern stemmed from a 2009 study of creatine’s effect on the hormone dihydrotestosterone (DHT).

In that study, 20 college-age rugby players took high dosages of creatine (25 grams per day) for a week. They then took 5 grams of creatine a day for two weeks.

After that first week, researchers reported the players experienced a 56% increase in DHT.

What does that have to do with hair loss?

Well, high levels of DHT are a contributing factor for androgenic alopecia (male pattern baldness). So, the thought went: More creatine equals more DHT, which equals more hair loss.

It caught the public’s attention, and people have been concerned about the effect of creatine on their locks ever since. Except ... there are a few problems with making that leap.

“The study was very small, and it didn’t directly connect creatine to hair loss,” Dr. Hill clarifies. “What’s more, recent investigations haven’t replicated those results.”

For example, a 2025 study showed that creatine supplementation didn’t significantly affect DHT levels. Creatine also didn’t change the participants’ hair density or thickness.

What’s more likely behind hair loss?

If creatine isn’t to blame for balding, what else might be going on? More likely causes of hair loss include:

• Hormones: DHT does contribute to hair loss, but that’s not necessarily because you have high levels of the hormone. Some people’s hair is simply more sensitive to DHT. Changes in estrogen and cortisol (a hormone associated with stress) can affect your hair, too.
• Genetics: Hair loss tends to run in families. (And despite myths about your mom’s family being to blame, both sides of your family tree matter in the equation.)
• Medications: Hair loss can be a side effect of antidepressants, beta-blockers, blood thinners, blood pressure medications, hormone therapies and other medications.
• Hair habits: Things like excessive bleaching, overuse of heating tools or washing your hair too often (or not often enough) can damage your hair over time and lead to thinning.
• Medical conditions: Nutritional deficiencies, thyroid disorders and other health concerns can spur hair loss.

If you’re concerned about losing your hair, skipping your creatine shake probably isn’t going to change things. Talk with a healthcare provider. They can recommend medications and other methods that may help keep your locks luscious.