Creatine, a cause of hair loss? Sorting out the real from the fake
Hair anxiety, a contemporary male challenge
The fear of losing one's hair affects many men, especially young men, and is a major source of insecurity. In fact, in a society where hair is often synonymous with youth, vitality and dynamism, hair anxiety manifests itself in a variety of ways. This hair anxiety manifests itself in a variety of ways: compulsive adoption of headgear, intensive investment in bodybuilding to compensate for a feeling of loss of virility, or avoidance of all substances reputed to cause hair loss, such as creatine. A supplement for athletes, accused without solid proof of accelerating baldness. Yet behind these fears lie little-known scientific facts and ... a lot of fake news. Let's delve into a rigorous analysis to dispel the myths and put creatine back into its scientific context. Let's also explore concrete options for regaining control of your hair health, without sacrificing your sporting goals.
Creatine and hair loss menu
Creatine and baldness: persistent myth or scientific reality?
The 2009 study: The catalyst for controversy surrounding creatine
The fears stem from a study of 20 rugby players published in 2009 by van der Merwe et al. in Clinical Journal of Sports Medicine (see here ). The study looked at the resting concentrations of certain androgens after three weeks of supplementation. Participants received 25 g/day of creatine for 7 days (loading phase), then 5 g/day for 14 days. The result was a 56 % increase in dihydrotestosterone (DHT) during the loading phase, followed by maintenance at +40 % compared with the initial level.
Key details:
- DHT is an androgen derived from testosterone, involved in the miniaturisation of hair follicles in genetically predisposed individuals. And miniaturisation is what causes hair loss.
- DHT levels rose from 1.3 nmol/L to 2.0 nmol/L during the loading phase, remaining within the normal range (0.4-2.4 nmol/L).
- No measurements of hair density, hair growth rate or direct measurement of hair loss were carried out, limiting the scope of the conclusions.
The methodological limitations of this study:
This often-quoted study suffers from methodological problems:
- Failure to take account of genetic predisposition to male pattern baldness, a major influencing factor in hair loss, making it impossible to measure sensitivity to DHT.
- Short duration (2 weeks), which is not enough to assess an effect on baldness, which develops over years.
- High doses (25 g/day) rarely used in current practice (standard recommendations are 3-5 g/day).
- Only 20 participantsThis limits the generalisability of the results to a wider population.
- DHT levels remained within the normal physiological range despite their increase throughout the study.
Subsequent research has tended to allay fears about creatine:
First the ISSN 2021 review (see here) : A meta-analysis of 12 clinical studies concludes that there is no evidence of a link between creatine and a sustained increase in DHT or testosterone.
Even more recently, a new study by 2025 Lak et al published in Journal of the International Society of Sports Nutrition (see here): 38 men took 5 g/day of creatine for 12 weeks. No significant differences were observed in DHT levels, hair density (measured by Trichogram and FotoFinder system) or hair thickness.
Some limitations of this latest study, according to the American Hair Loss Association (AHLA)
- Relatively small size of the sample (38 participants),
- The omission of genetic screening predisposition to hair loss
- the use of hair assessment tools such as the Trichogram, which is considered outdated.
- DHT activity was not measured on the scalp, where androgenetic alopecia occurs, and did not track participants' personal experiences of hair loss during the trial.
The general consensus among experts, based on the available research, is that creatine supplementation does not directly cause hair loss in most healthy individuals when taken at the recommended doses. Creatine is therefore considered a fairly safe product.
The central role of genetics in hair loss: predisposition
Androgenetic baldness is determined at 80 % by hereditary factorsaccording to genomic studies. Predisposed individuals have hair follicles with hypersensitive androgen receptorsAs a result, they over-react to DHT, even at normal levels. So a temporary increase in DHT (if it occurs) would only have an impact on these individuals, and only if their baldness is already active. For the others, no risk has been demonstrated.
Bodybuilding, headgear and anxiety: Avoidance strategies for hair loss? A false good idea
Bodybuilding as an emotional shield
In sporting communities, many people use bodybuilding as a way of coping with the anxiety associated with baldness, reinforcing an ideal of masculinity associated with physical strength. Paradoxically, creatine, which is the most popular supplement for improving sporting performance, is becoming a source of stress, despite the lack of evidence against it.
Testimonials vs Science :
On forums such as Reddit, users report accelerated hair loss on creatine. However, these anecdotes have not been corroborated by controlled studies. It should be noted that stress accelerates hair loss (see article) But the placebo effect has to be taken into account. It's entirely possible that this generates psychosomatic effects, and de facto contributes to hair loss. In any case, it would seem wiser to stop taking creatine in such cases, if only for peace of mind.
Head coverings: False protection
Wearing caps, hats or bonnets for long periods of time as a baldness mask (Jiraya's example) is a very bad idea. Excessive hat-wearing is likely to aggravate hair problems by creating a hot, humid environment, conducive to scalp infections (dermatitis, folliculitis). What's more, mechanical friction also weakens hair that is already fragile, accelerating hair loss.
Modern solutions: Scientific action on baldness
Non-medicinal treatments: PRP and Laser
- PRP (Platelet Rich Plasma) therapy :
After a blood sample is taken from the patient, the plasma is centrifuged to isolate the platelets, which are rich in growth factors, and then reinjected into the scalp.
Cost : Approximately €300-500 per session in France, depending on the clinic, half as much for Turkish clinics such as Klineva.
- Low Level Laser Therapy (LLLT):
Diodes emit red light (650 nm) to stimulate blood flow and mitochondrial activity in the follicles.
Topical and medicinal treatments
Minoxidil 5 % :
A solution to be applied twice a day, dilating blood vessels to nourish follicles. It can stabilise hair loss in 60 % of cases and stimulate moderate regrowth after 4-6 months. However, beware of side effects (see here )
Finasteride (1 mg/day) :
The principle is that it inhibits 5-alpha-reductase, the enzyme which converts testosterone into DHT. Finasteride should reduce DHT by 60-70 %. But there are risks of side-effects (reduced libido, depression, etc.) see here
Hair transplant: The definitive solution
FUE method (Follicular Unit Extraction) Sapphire :
Process: Individual extraction of healthy follicles (usually from the nape of the neck) with a Micro punch. The surgeon then makes micro-incisions with a sapphire blade on the recipient area and then the grafts are implanted.
The DHI technique :
Process: As with FUE, the grafts are extracted using a micropunch. The grafts are then positioned in pens. Choï a kind of stylet that allows implantation without prior incision.
Some Klineva hair transplant results
Creatine: Established benefits vs. theoretical risks
Creatine remains one of the most studied supplements (more than 1,000 publications), with benefits that go beyond the sporting sphere:
- Muscular performance 10-15 % increase in strength and power during short, intense efforts.
- Brain health Studies suggest an improvement in memory and a reduction in oxidative stress in the elderly.
- Security No impact on renal or liver function in healthy individuals, even after long-term supplementation (5 years).
However, as with any supplement, it is important to follow the recommendations and avoid overdosing (3-5 g/day European and French recommendations).
At present, the side effects, particularly in the event of overdose, are as follows stomach upsets, intestinal problems and diarrhoea. Note that creatine causes water retention in the muscles so you need to drink enough to avoid dehydration.
There are contraindications to its use in cases of liver disease, kidney problems or diabetes.
In a nutshell: what you need to know about creatine and hair loss
- ✅ Cause of the belief that creatine acts on DHT and therefore hair loss A 2009 study van der Merwe et al. which remains low due to the small number of participants (20), the short duration (2 weeks) and the higher dosage than currently recommended. In addition, no direct measurement of hair loss was carried out, and DHT, while increasing, remained within normal physiological ranges.
- ✅ Consensus on the absence of causality between hair loss and creatine by current experts : Highlighted by a meta-analysis in ISSN of 12 clinical studies in 2021 and by a very recent study Lak et al from 2025, which concluded that there was no link between creatine intake and a lasting increase in DHT or impact on hair density.
- ✅Baldness is mainly due to genetic predisposition
- ✅ Scientific solutions to hair loss : non-medicinal treatments (PRP and Laser), topical and medicinal treatments (Minoxidil and Finasteride), permanent solution with the Saphir IHD/FUE hair transplant
- ✅ Benefits vs. risks of creatine : It increases muscular performance, may improve memory and has no long-term impact on kidney function. However, you should always follow the recommended dosage, otherwise you may suffer side effects. You should also be careful about hydration, which should be increased.
Similar questions
Does creatine really cause hair loss?
Good news, no! 🎉
Creatine does not directly cause hair loss. The myth stems from a 2009 study showing a temporary increase in DHT (a hormone linked to baldness). But be warned: this study had its limitations (small sample, high doses not recommended) and the DHT levels remained unchanged. in the standard. Since then, solid meta-analyses (such as the ISSN in 2021) and a 2025 study confirm that there is no no proven link between creatine and baldness. The real culprit? Genetics! If your hair is holding up well, don't panic.
What about the 2009 study on creatine and DHT? Is it unreliable?
This study has caused quite a stir, but its results should be treated with caution:
Creatine doses well above current recommendations (25 g/day vs 3-5 g).
No measurement of hair density or actual hair loss.
Too short a period (3 weeks) to conclude on baldness, which develops over years.
Since then, better-designed studies (such as Lak's study in 2025) have shown that, in normal doses, creatine has no impact on DHT or your hair. Phew!
I'm still losing my hair... What can I do?
Act with confidence, there are solutions! 💪
Science offers effective options:
Topical treatments and medicines Minoxidil 5% (stimulates regrowth) Finasteride (reduces DHT, on medical advice). Caution: possible side effects for two products .
Innovative technologies PRP, low-intensity laser
- Final solution: hair transplant (FUE Saphir or DHI method)
Whatever the case, consult health professionals on the subject. For example, at klineva we offer free hair transplant diagnostics.
Should I stop taking creatine if I'm stressed about my hair?
Listen to your heart... but above all to science! ❤️
There is no evidence to justify stopping creatine if you enjoy its benefits (performance, energy, cognitive health). But if stress persists, remember: stress itself can accelerate the decline! So :
Option 1 Continue calmly, following the recommended doses (3-5 g/day).
Option 2 : Quit for peace of mind.
What's most important? Don't let unfounded fear spoil your goals. You deserve muscle & hair at its best!