Creatine is one of the world’s most popular workout supplements, valued for its ability to support strength and muscle gains. However, questions continue to surround whether it can contribute to hair thinning or hair loss. Dr Abdulaziz Balwi, medical director at Elithair, addresses these concerns based on the available evidence.
Creatine is a naturally occurring compound stored in the muscles that helps the body produce energy during short bursts of intense activity, such as weightlifting or sprinting. As a supplement, it increases the amount of creatine available to the muscles, which can improve strength, exercise performance, and muscle growth. It is also one of the most extensively researched sports supplements and is generally considered safe when taken at recommended doses.
Many gym-goers and athletes use creatine monohydrate because of its established benefits for high-intensity training. Scientific reviews consistently show that it can improve power output and support lean muscle development when combined with resistance exercise.
Where the hair loss concerns come from
Concerns about side effects, particularly hair loss, have circulated for years, often fuelled by social media discussions and anecdotal reports rather than robust evidence. Much of the debate can be traced to a 2009 study involving a small group of rugby players, which reported a temporary rise in dihydrotestosterone (DHT) levels during a high-dose loading phase. DHT can contribute to androgenetic alopecia in people with a genetic sensitivity to the hormone.
Importantly, the study did not measure actual hair density, thickness, or shedding. Subsequent research has also largely failed to replicate the reported DHT increase with standard creatine doses of around 3–5 grams a day.
A more recent randomised controlled trial published in 2025 examined the issue more directly. Researchers assigned resistance-trained men to receive either 5 grams of creatine monohydrate or a placebo daily for 12 weeks while monitoring hormone levels and direct measures of hair health.
The study found no significant differences between the groups in DHT, total or free testosterone, hair density, follicular unit count, or cumulative hair thickness. This represents the first direct assessment of hair follicle health following creatine supplementation and strengthens the evidence against a causal link between creatine use and hair loss.
For most people, taking creatine as recommended is unlikely to cause hair thinning. However, those who are genetically predisposed to male or female pattern hair loss may wish to monitor changes in shedding or hair density and seek advice from a hair specialist if they notice any differences.
Hair loss is usually influenced by multiple factors, including genetics, hormones, stress, nutrition, and lifestyle, making it unlikely that a single supplement is solely responsible.
What about other performance supplements?
Some performance supplements can potentially contribute to hair thinning, particularly those that affect hormone levels. Anabolic steroids and certain bodybuilding supplements containing androgenic compounds can increase hormones such as DHT, potentially accelerating hair loss in people who are genetically susceptible.
More common supplements, such as protein powders and creatine, are not generally associated with hair loss when used correctly. However, excessive supplementation, extreme dieting, or nutritional deficiencies during periods of intense training can disrupt the hair cycle and contribute to increased shedding.
If someone notices changes in their hair after starting a new supplement, it is worth reviewing their wider routine, including diet, training intensity, stress levels, and other health changes, rather than assuming the supplement is solely responsible.
Expert advice
Experts emphasise that male and female pattern hair loss is primarily genetic. Stress, rapid weight loss, nutritional deficiencies such as low iron or protein, and hormonal fluctuations can also trigger temporary shedding known as telogen effluvium. Intense training programmes may compound these factors when recovery and nutrition do not keep pace with physical demands.
Dr Balwi advises people concerned about their hairline to consult a specialist rather than stop evidence-based supplements without professional guidance. He notes that creatine continues to have a strong safety profile in the scientific literature when taken at recommended doses by healthy adults.
Anyone with a family history of early hair loss or existing thinning should monitor changes carefully and consider a professional assessment of their overall hormone balance, diet, and lifestyle.