What is Creatine and Why is it Used?
Creatine is one of the most well-researched and popular natural supplements, especially in the fitness community [1.2.5]. It is a naturally occurring compound made of three amino acids that your body produces in the liver, kidneys, and pancreas [1.3.7]. Stored primarily in muscle cells, its main function is to help produce energy, in the form of adenosine triphosphate (ATP), during high-intensity, short-duration activities like sprinting or weightlifting [1.2.2, 1.3.7].
Athletes and fitness enthusiasts supplement with creatine, most commonly creatine monohydrate, to increase their muscle stores of phosphocreatine. This enhancement allows for faster ATP regeneration, which translates to improved strength, increased power output, and greater muscle mass when combined with resistance training [1.2.5, 1.3.7]. The International Society of Sports Nutrition (ISSN) considers creatine safe for long-term use when taken in recommended doses [1.2.8].
The Creatine and Hair Loss Theory: The Role of DHT
The entire controversy linking creatine to hair loss stems from a single study conducted in 2009 and the supplement's potential effect on a hormone called Dihydrotestosterone (DHT) [1.2.2, 1.2.3]. DHT is a potent metabolite of testosterone, converted by the enzyme 5-alpha-reductase [1.4.7, 1.6.2].
DHT is a key driver of male pattern baldness (androgenetic alopecia) [1.5.7]. In individuals with a genetic predisposition to hair loss, DHT can bind to receptors in hair follicles on the scalp. This binding process triggers follicle miniaturization, where the follicles shrink over time. As they shrink, the hair they produce becomes shorter, finer, and less pigmented, eventually leading to the cessation of hair growth in that follicle [1.2.5, 1.2.3]. Far from stopping hair loss, the central question has become whether creatine supplementation accelerates this process.
The 2009 Rugby Player Study
The 2009 study, published in the Clinical Journal of Sport Medicine, involved 20 college-aged male rugby players [1.2.1, 1.3.5]. The study was a double-blind, placebo-controlled trial. For seven days (a "loading phase"), participants took 25 grams of creatine daily, followed by a 14-day "maintenance phase" of 5 grams daily [1.2.1, 1.3.8].
The results showed that while total testosterone levels did not change, levels of DHT increased by 56% after the loading phase and remained 40% above baseline during the maintenance phase [1.3.4, 1.3.8]. This statistically significant increase in DHT, a known culprit in hair loss, sparked the ongoing debate. However, it is crucial to note the study's limitations: it did not measure actual hair loss, the sample size was small, and the results have not been consistently replicated in subsequent research [1.2.2, 1.4.5].
Subsequent Research and Scientific Consensus
Since 2009, numerous other studies have investigated creatine's effect on hormones. The majority of this follow-up research has not found that creatine supplementation significantly increases levels of total testosterone, free testosterone, or DHT [1.2.3, 1.4.3]. A recent 12-week randomized controlled trial published in April 2025 was the first to directly assess hair follicle health alongside hormone levels. It concluded that there were no significant differences in DHT levels or any hair growth parameters between the creatine and placebo groups, providing strong evidence against the claim that creatine causes hair loss [1.4.6, 1.4.7]. The American Hair Loss Association, however, critiqued this study for its small size and ties to the supplement industry [1.5.2].
Therefore, the current scientific consensus is that there is no direct evidence proving creatine causes or stops hair loss [1.4.5, 1.5.7]. The potential for a slight, temporary increase in DHT remains a theoretical risk, primarily for individuals who are already genetically predisposed to male pattern baldness [1.2.5]. For most users, creatine is unlikely to have any noticeable effect on their hair [1.2.2].
Comparison of Hair Loss Interventions
While creatine's role is speculative and it is not a treatment for hair loss, several methods are proven to be effective. FDA-approved treatments for male pattern baldness include topical Minoxidil and oral Finasteride [1.6.7].
| Intervention | Mechanism of Action | Type | Efficacy for Hair Loss | Key Considerations |
|---|---|---|---|---|
| Creatine | Increases phosphocreatine in muscles for energy [1.2.5]. Theoretically may increase DHT [1.2.1]. | Supplement | Not a treatment for hair loss. The link to accelerating hair loss is weak and unproven [1.4.2, 1.4.6]. | Primarily used for athletic performance. Hair-related effects are speculative [1.4.2]. |
| Finasteride | An oral prescription medication that inhibits the 5-alpha-reductase enzyme, blocking the conversion of testosterone to DHT [1.6.2, 1.7.4]. | Medication (Oral) | Highly effective at slowing hair loss and can lead to regrowth, especially at the vertex and mid-scalp [1.6.2]. | Requires a prescription. Not for use by women. Discontinuing use reverses the effects [1.6.2, 1.7.3]. |
| Minoxidil | A topical medication that acts as a vasodilator, thought to increase blood flow to follicles and prolong the growth phase of hair [1.6.6, 1.7.4]. | Medication (Topical) | Effective at slowing hair loss and promoting some regrowth. Available over-the-counter [1.6.1, 1.7.7]. | Must be applied consistently. Can cause initial shedding. Effects are lost upon discontinuation [1.6.4]. |
What Actually Helps with Hair Loss?
If you are concerned about hair loss, it's essential to focus on proven strategies rather than speculating about supplements. The primary medical treatments for male pattern baldness are:
- Finasteride (Propecia): An oral pill that directly lowers DHT levels throughout the body [1.6.1]. It is very effective but requires a prescription and can have side effects [1.6.6].
- Minoxidil (Rogaine): A topical solution or foam applied directly to the scalp to stimulate hair follicles [1.6.1]. It is available over-the-counter for both men and women [1.6.6, 1.7.4].
- Dutasteride: Similar to finasteride but more potent, inhibiting both type I and type II 5-alpha reductase. It is used off-label for hair loss [1.6.7].
- Low-Level Laser Therapy (LLLT): FDA-cleared devices like caps or combs use red light to stimulate hair follicles [1.6.5, 1.6.6].
- Hair Transplant Surgery: A surgical procedure that moves healthy, DHT-resistant hair follicles (typically from the back of the head) to balding areas [1.6.4].
Consulting with a dermatologist is the best course of action to determine the cause of your hair loss and the most appropriate treatment plan [1.2.3].
Conclusion: Creatine Does Not Stop Hair Loss
The claim that creatine stops hair loss is entirely unfounded. The scientific debate has exclusively centered on the opposite concern: whether it could potentially accelerate hair loss. Based on current research, including recent direct studies on hair health, there is no conclusive evidence to support a direct causal link between creatine supplementation and hair loss [1.4.3, 1.4.6]. The fear is based largely on a single 2009 study whose findings on DHT have not been consistently replicated [1.4.5]. While a theoretical risk may exist for individuals with a strong genetic predisposition to baldness, for the vast majority of people, creatine remains a safe and effective supplement for enhancing athletic performance with no proven impact on hair [1.5.3, 1.5.7]. Individuals concerned about hair loss should consult a healthcare professional about clinically proven treatments like Finasteride and Minoxidil [1.6.1].
For more information on creatine safety and misconceptions, you can review findings from the Journal of the International Society of Sports Nutrition [1.5.7].
