Okay sooo if you’ve been hitting the gym or trying to bulk up, there’s like a 99.9% chance someone told you to start taking creatine. It’s in almost every supplement stack and prob one of the most researched gym supps out there.
But then you go online and BOOM — there it is:
“Creatine makes you go bald.”
Cue panic. Cue staring in the mirror wondering if your hairline always looked like that
So… does creatine actually cause hair loss? Or is it one of those internet myths that gets passed around forever?
Let’s break it down in real-person language, no science degree needed.
Wait, What Even Is Creatine Again?
Okay so, creatine is a natural substance found in your muscles and brain (yep, brain too). It helps give your muscles energy, especially during high-intensity stuff like lifting weights or sprinting.
Most people get it from meat or make it naturally in the body. But when you take it as a supplement, it helps increase strength, muscle size, and even helps with workout recovery. And yeah, it works. Like it’s one of the few things in fitness that’s not total BS.
So Where Did the Balding Thing Come From?
Good question. It all started with one small study back in 2009 (yeah, seriously, just one).
Basically, the study showed that college-aged rugby dudes who took creatine had higher levels of DHT (dihydrotestosterone). DHT is a hormone linked to hair loss — especially in people who are genetically prone to male pattern baldness.
So people saw “creatine = more DHT = hair loss?” and freaked out. And the internet kinda ran with it ever since.
But Wait… Does That Mean Creatine DEFINITELY Makes You Lose Hair?
Not really. It’s… complicated.
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The study didn’t actually measure hair loss, just DHT levels
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It had a small sample size (only like 20 guys)
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Nobody in the study went bald or had hair shedding or anything
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No one’s done a similar study since (why? idk, science is weird)
So basically, there’s no solid proof that creatine causes hair loss directly. It might raise DHT a bit, but even that’s not 100% confirmed. And even if DHT goes up a little, you’d probably need to be genetically prone to hair loss already for it to matter.
So if your dad and uncles all have full heads of hair at 60, you’re prob chillin’. But if your hairline’s been creeping back since high school… well, creatine might possibly speed it up? Maybe?
Real People, Real Opinions (aka my gym bros lol)
I talked to a few dudes at the gym and opinions are all over the place.
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One guy said he’s been taking creatine for 4 years, full head of hair
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Another guy swore it made his hair thin out, but he also said his dad went bald at 25 sooo ♂️
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Some people said it made them break out (random but true)
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I’ve been on and off creatine myself — no noticeable hair change but also I got a weird cowlick so who even knows what’s going on up there lol
Point is: everyone’s different.
If You’re Worried, Here’s What You Can Do
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Check your genetics – is baldness in your family? That matters most
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Use a DHT-blocking shampoo if you’re worried (some people say it helps)
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Cycle creatine – take breaks if you’re nervous
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Try lower doses – some people go overboard
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Drink water – not hair-related but creatine makes you retain water so hydrate
And if you really start seeing hair falling out — like actual clumps — go see a derm. Don’t just ask Reddit
TL;DR (Too Long, Didn’t Brush)
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Creatine might raise DHT slightly
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No real proof it causes hair loss
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Genetics play a way bigger role
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Only one study ever showed a DHT link, and no follow-up studies
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If your hairline’s stressing you out, there’s other options like minoxidil, finasteride etc. (but those got side effects too so do your homework)
Final Thoughts
At the end of the day, creatine is one of the safest and most effective supplements out there for muscle gains. The hair loss fear is kinda overblown unless you’re already prone to balding.
But hey, everyone’s body is diff. If you think it’s affecting your hair, stop for a bit and see what happens. Gains are cool, but so is keeping your hair (if that’s your vibe).
And anyway, if worst comes to worst — shaved head + beard = still a win. Just ask The Rock