Does Creatine Cause Hair Loss? What the Research Actually Shows

Creatine is one of the most studied supplements there is, and plenty of guys who work hard for a living take it for strength and staying power. But almost everyone who considers it hears the same warning from someone: "That stuff will make your hair fall out."

It's a fair thing to worry about. Here's where that idea came from, what the research has found since, and who might still want to be cautious.

This article is general information, not medical advice. If you're noticing hair loss, a dermatologist can help figure out the cause.

Where the Creatine Hair Loss Myth Started

Nearly the entire creatine and hair loss worry traces back to a single study from 2009.

Researchers gave 20 college rugby players creatine for three weeks: a high "loading" dose of 25g a day for one week, followed by 5g a day for two weeks. They measured hormones, not hair.

What they found was that levels of DHT (dihydrotestosterone) rose. DHT is a hormone made from testosterone, and it plays a big role in male-pattern baldness in men who are genetically prone to it. Testosterone itself didn't change.

The jump from there to "creatine causes hair loss" was a guess:

• The study never measured hair. No hair counts, no scalp photos, nothing.
• Nobody reported losing hair.
• It was small and short: 20 players, three weeks.
• It was never repeated. Other studies looking at creatine and hormones didn't find the same DHT rise.

Still, the idea stuck, and for about 16 years it was passed around gyms and job sites as fact.

What the Newer Research Shows

In 2025, researchers finally tested the question directly. The study was published in the Journal of the International Society of Sports Nutrition, and it was designed specifically to look at hair.

• Who: 45 resistance-trained men, ages 18 to 40
• What: 5g of creatine monohydrate a day, or a look-alike placebo
• How long: 12 weeks
• What they measured: testosterone, free testosterone and DHT in the blood, plus hair density, follicle counts and hair thickness using scalp imaging

The result: no meaningful differences between the creatine and placebo groups in DHT, the DHT-to-testosterone ratio, or any hair measurement. The authors called it the first study to directly assess hair follicle health after creatine supplementation, and said it provides strong evidence against the claim that creatine causes hair loss.

To be honest about its limits: it was 12 weeks long, it only included men, and it didn't focus on people who were already losing hair. But it's the best direct evidence we have, and it points one way.

What DHT Actually Does

DHT is part of why the myth sounded believable, so it's worth a quick explanation.

DHT is a normal hormone your body makes from testosterone. In men with a genetic tendency toward male-pattern baldness, hair follicles on the scalp are sensitive to DHT, and over time that sensitivity causes them to shrink. That's why genetics matter so much: two men with similar DHT levels can have very different hairlines.

So even if creatine did raise DHT a little in some people, that wouldn't automatically mean hair loss. And the 2025 study, which used a normal daily dose rather than a loading phase, didn't find a rise in DHT at all.

Who Might Want to Be Careful

For most people, the research says creatine won't affect your hair. A few groups might reasonably check in with a doctor first:

• Men with a strong family history of balding, especially if they're already noticing a receding hairline or thinning crown.
• Anyone already being treated for hair loss, who should mention creatine to their dermatologist.
• Anyone with kidney disease, who should talk to their doctor before taking creatine at all.

If you start creatine and notice your hair thinning, it's far more likely to be genetics, stress, or another cause that happened to line up with the timing. A dermatologist can sort that out.

What Creatine Does for Hard Workers

Creatine helps your muscles produce quick energy for short, hard efforts: lifting, carrying, climbing, pushing. Over time, daily creatine supports strength and work capacity, which is why it's popular with guys doing physical labor, not just gym-goers.

It's also simple. Creatine monohydrate is the most-researched form, it's inexpensive, and there's no need for anything fancy.

Curious about the other common creatine worries? We cover whether creatine makes you gain weight, taking creatine with coffee, and whether creatine breaks a fast. And if you're deciding what to buy first, see creatine vs protein and creatine vs pre-workout.

How to Take Creatine

• Dose: 3 to 5g a day. The 2025 hair study used 5g.
• No loading needed. Loading (20 to 25g a day for a week) fills your muscles faster, but a steady 3 to 5g gets you to the same place in about three to four weeks. Skipping the loading phase also skips the high dose used in the 2009 study.
• Timing doesn't matter much. What matters is taking it every day.
• Mix it with anything: water, coffee, a protein shake.
• Drink water through the day, especially on hot shifts.

BCN Creatine is 5g of creatine monohydrate per serving and nothing else. For a deeper breakdown of what to look for in a creatine, see our guide to the best creatine for hard workers.

Frequently Asked Questions

Does creatine cause hair loss?
Current evidence says no. A 2025 randomized controlled trial gave men 5g of creatine a day for 12 weeks and measured hair density, follicle counts and thickness directly. There were no differences between creatine and placebo, and no change in DHT.

Why do people think creatine causes hair loss?
A small 2009 study of 20 rugby players found creatine raised DHT, a hormone linked to male-pattern baldness. The study never measured hair, nobody reported hair loss, and the finding was never repeated. The idea spread anyway.

Does creatine raise DHT?
One 2009 study using a high loading dose found a rise in DHT. A 2025 study using 5g a day for 12 weeks found no significant change in DHT or the DHT-to-testosterone ratio compared with placebo.

Can creatine cause hair loss if baldness runs in my family?
Research hasn't specifically studied men who are already losing hair or have a strong family history. If that's you, it's reasonable to talk to a dermatologist before starting creatine.

Will hair grow back if I stop creatine?
Since current research doesn't show creatine causes hair loss, stopping it isn't likely to change your hair. If you're losing hair, see a dermatologist to find the actual cause.

How much creatine should I take a day?
3 to 5g a day. You don't need a loading phase; a steady daily dose saturates your muscles in about three to four weeks.

Is creatine safe to take every day?
Creatine monohydrate is one of the most studied supplements and is generally considered safe for healthy adults at standard doses. If you have kidney disease or another medical condition, talk to your doctor first.

Will BCN supplements cause a failed drug test?
Absolutely not. All products are natural, hormone-free, and do not contain any amphetamines or substances that would trigger a failed drug test — whether for bodybuilding, employment, or any other purpose.

Sources

• "Does creatine cause hair loss? A 12-week randomized controlled trial." Journal of the International Society of Sports Nutrition, 2025. PubMed ID 40265319.
• van der Merwe J, Brooks NE, Myburgh KH. "Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players." Clinical Journal of Sport Medicine, 2009.