Does Creatine Cause Hair Loss? What the Latest Research Reveals About the Supplement Myth
Creatine has become one of the most widely used supplements on the market, but a rumor that has followed it for more than 15 years still gives people pause. The claim that creatine causes hair loss has lingered since 2009, shaping decisions for gym-goers and athletes weighing whether to add it to their routine. New research finally puts the question to a direct test, and the answer matters for anyone who has held off because of the rumor.
The concern traces back to a single study. The science has since moved well past it.
Where the Creatine and Hair Loss Rumor Started
The worry began with a 2009 study published in the Clinical Journal of Sport Medicine. Researchers followed rugby players through three weeks of creatine supplementation, tracking testosterone, dihydrotestosterone (DHT) and the ratio between the two.
The authors wrote, “Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT,” and called for further investigation given how widely the supplement is used.
The study never measured hair loss. None of the players reported losing any hair. But because DHT is linked to androgenetic pattern baldness, the finding was widely interpreted as a warning sign, and the rumor stuck for more than a decade.
What the Latest Research Says About Creatine and Hair Loss
A 2025 randomized controlled trial published in the Journal of the International Society of Sports Nutrition set out to test the claim head-on.
Researchers recruited 45 resistance-trained men ages 18 to 40 and randomly assigned them to take either 5 grams of creatine monohydrate per day or 5 grams of maltodextrin as a placebo. Participants kept their usual diets and workouts. Blood samples taken at the start and after 12 weeks measured total testosterone, free testosterone and DHT. Hair follicle health was checked using the Trichogram test and the FotoFinder system, which tracks hair density, follicular unit count and cumulative hair thickness.
Thirty-eight participants completed the study. The researchers found no significant differences in DHT levels, the DHT to testosterone ratio or any hair growth measure between the creatine and placebo groups.
The authors called it the first study “to directly assess hair follicle health following creatine supplementation, providing strong evidence against the claim that creatine contributes to hair loss.”
“No other food or dietary supplement has as much supportive data,” Jose Antonio, PhD, an exercise physiologist at Nova Southeastern University, told Men’s Health.
What Experts Say About Taking Creatine Safely
If you still have questions, registered dietitian Kate Patton, MEd, RD, CSSD, LD, told Cleveland Clinic that the safest move is a conversation with a medical professional.
“If you’re concerned about your testosterone, talk to your primary care doctor or an endocrinologist before using creatine,” Patton said. “But no conclusive evidence suggests that creatine increases testosterone or causes hair loss.”
Experts offer a few practical tips for anyone starting out. Carolyn Brown, R.D., a nutrition counselor at Indigo Wellness Group, told Men’s Health that water weight is normal early on. “Most people gain between two and four pounds of water retention in the first week,” she said. She also recommends sticking with one form. “If you’re going to add a supplement in, make sure it’s creatine monohydrate.”
Paul Greenhaff, PhD, a professor of muscle metabolism at the University of Nottingham, said the supplement works when paired with exercise. “Creatine contains no calories, and has no impact on your fat metabolism. So taking creatine and not working out is just going to lead to nothing.”
Jason Mitchell, MD, executive vice president and chief medical officer at Geisinger, called it one of the rare supplements that lives up to its reputation. “It is a safe supplement that’s been studied really, really well,” he said on the American Medical Association’s “Health vs. Hype” podcast. “It’s pretty safe. I can tell that to my patients who are 20, and I can tell that to my patients who are 80.”
This article was created by content specialists using various tools, including AI.
