Does creatine cause hair loss

 Does Creatine Supplementation Really Cause Hair Loss?

Creatine Formula Supplement

Creatine is a muscle cell substance and is often used as a dietary supplement in the fitness sector to improve performance and support muscle building. In this article, we will get to the bottom of the myth that creatine really causes hair loss .

Table of Contents

How does hair loss actually occur?

What is creatine and why is it needed?

Can Creatine Cause Hair Loss - Myth or Fact?

Conclusion: Creatine does not lead to hair loss

How does hair loss actually occur?

Hair loss in men has been very well researched so far. The results of these studies showed that the male sex hormone DHT ( dihydrotestosterone ) reacts with the hair root and causes it to shrink. As a result, men's hair can no longer grow back as much or as quickly. Exposed testosterone is converted into DHT by the enzyme 5-alpha-reductase . However, how sensitive the hair root reacts to DHT depends on its own genetics.

According to the German medical journal, hair loss is also promoted by factors such as predisposition, stress, lack of nutrients and an unhealthy lifestyle.

Studies show that a lack of nutrients and an unhealthy lifestyle can lead to hair loss. With the right and balanced diet and additional supplements, such as omega 3 fatty acids, zinc and vitamin D3, the body can be supported in its functions.

What is creatine and why is it needed?

Our body produces about 1 gram of creatine itself in the liver, pancreas and kidneys. Creatine is required, among other things, for muscle contractions, but also for brain and nerve function. Creatine is a popular dietary supplement among athletes because it provides muscle with short-term energy, thereby aiding in muscle contraction. This is very important, especially for effective strength training with the aim of building muscles . Creatine is one of the most researched supplements and for many athletes it is the one and only supplement when it comes to increasing physical performance in strength training .

Creatine in powder form from a can

Can Creatine Cause Hair Loss - Myth or Fact?

The belief that creatine supplementation promotes hair loss first emerged in 2009. In that year, a study was conducted in South Africa with 20 rugby players, aged 20. Two groups were formed. One group supplemented with 25 grams of creatine per day for one week (loading dose) followed by 5 grams of creatine per day for an additional two weeks (maintenance dose). The intake was made with 25 grams of dextrose. The second group received only dextrose as a placebo. After a six-week break, the group that had previously received the creatine now received the placebo and vice versa.

A significant finding of the study was that after taking the creatine, the levels of DHT in the body increased. As we mentioned earlier, research has shown that DHT reacts with the hair root and causes it to shrink. The research results and the findings from the study very likely led to the assumption that increased DHT levels are responsible for male pattern hair loss. The myth was born and has persisted to this day.

However, the South African study has methodological flaws that were subsequently criticized.

1. It was not specified which creatine product was used for the study. If neither the brand name nor the manufacturer are named, it cannot be ruled out whether the creatine used is free of stimulants or steroids
2. The amount of creatine taken is five times the recommended daily dose. The daily dosage should be between 3-5 grams.
3. There is no indication in the study of when the blood draws were performed on the participants. Our hormones are subject to certain fluctuations that take place on a daily basis. Since it is not described that the blood was taken from each participant at the same time of day, one cannot assume that the data is 100% error-free.

Due to the shortcomings, the results of the study are invalid. It is the only study so far that has dealt with the interaction of creatine and DHT.

Other studies looking at creatine supplementation and its effect on testosterone levels and therefore free testosterone (which is converted to DHT) have found no significant increase or effect. A clear connection between the intake of creatine and increased hair loss has therefore not been proven.

Conclusion: Creatine does not lead to hair loss

Creatine is not responsible for the typical hair loss in men. The hormone DHT, which is formed from testosterone that is released, causes the hair roots in men to shrink and the hair to grow back less or hardly at all. How susceptible the hair root reacts to the DHT depends on the genetics and the predisposition of the man . Only the study from South Africa (so far the only study) was able to establish a connection between the intake of creatine and the DHT level. However, several studies followed that showed that creatine supplementation did not affect testosterone levels and therefore neither did DHT levels.