Does Creatine actually make you bald?

Creatine is a popular supplement known for boosting strength, muscle mass, and athletic performance. Despite its proven benefits, a persistent myth suggests that creatine may cause baldness. This concern arises from claims that creatine raises dihydrotestosterone (DHT), a hormone linked to hair loss. But is there solid evidence to support this? Let’s explore the research and dispel the myth.

What is Creatine and how does it work?

Creatine is a naturally occurring compound stored in muscles and the brain. It plays a vital role in energy production during short bursts of high-intensity activity. Supplementing with creatine increases the availability of phosphocreatine, allowing for faster ATP regeneration, which improves strength, power, and recovery [1].

Key benefits of Creatine

• Enhanced strength and performance: Studies consistently show creatine increases power output, making it effective for resistance training and sprinting [2].
• Muscle growth: Creatine supports muscle hypertrophy by increasing water content in muscle cells, which may signal protein synthesis [3].
• Cognitive benefits: Emerging research suggests creatine may improve cognitive function and reduce mental fatigue, especially in sleep-deprived individuals [4].

When did the hair loss myth arise?

The myth can be traced back to a 2009 study conducted on 20 male rugby players. After supplementing with creatine for three weeks, participants showed a 56% increase in DHT levels [5]. Since DHT is linked to male pattern baldness, concerns arose that creatine might accelerate hair loss.

Context and Limitations

• Small sample size: The study only involved 20 participants, making it difficult to generalise the findings.
• Short duration: The study lasted just three weeks.
• No observed hair loss: Despite the rise in DHT, none of the participants experienced hair loss during the study.

Subsequent studies have not replicated these results, and no direct link between creatine and hair loss has been established [6, 7].

Does Creatine really cause baldness?

DHT is a byproduct of testosterone and plays a role in male development. However, elevated DHT can contribute to hair follicle miniaturisation in genetically predisposed individuals, leading to male pattern baldness [8].

What the research says

• The increase in DHT observed in the 2009 study was still within normal physiological ranges [5].
• A comprehensive review of creatine safety concluded that creatine does not negatively impact hormone levels or cause hair loss [6].
• Factors like genetics, age, stress, and hormonal imbalances are far more significant in determining hair loss than creatine intake [9, 10].

In a broader context, creatine is considered one of the safest and most effective supplements, with no evidence linking it to baldness [11].

Key takeaways

• Creatine and DHT: While creatine may slightly raise DHT levels, this increase is minor and unlikely to impact hair health.
• No direct link: Scientific research has not established any causal relationship between creatine and hair loss.
• Genetics and lifestyle: Hair loss is primarily driven by genetics and lifestyle factors, not creatine supplementation.

If you're not genetically predisposed to male pattern baldness, taking creatine is highly unlikely to affect your hair. Even for those who are predisposed, the minor increase in DHT is not enough to accelerate hair loss.

Conclusion

The idea that creatine causes baldness is a myth rooted in a single, small-scale study. While creatine may cause a modest increase in DHT, the evidence does not support a link to hair loss. For most people, creatine remains one of the safest and most effective supplements for improving strength, performance, and muscle growth.

If hair loss is a concern, focus on genetic factors and overall health rather than cutting out creatine. With its extensive research backing, creatine can be a valuable part of your fitness regimen without compromising hair health. Try Elevate sour blue raspberry Creatine gummies today for a convenient, effective way to power your performance.

References

1. Hultman, E., et al. (1996). Muscle creatine loading in men. Journal of Applied Physiology.
2. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. Journal of the International Society of Sports Nutrition.
3. Tarnopolsky, M., & MacLennan, D. (2000). Creatine monohydrate supplementation enhances high-intensity exercise performance in males and females. International Journal of Sport Nutrition and Exercise Metabolism.
4. Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proceedings of the Royal Society B.
5. van der Merwe, J., et al. (2009). Creatine supplementation increases dihydrotestosterone in male athletes. Clinical Journal of Sport Medicine.
6. Antonio, J., et al. (2021). A comprehensive review of the safety of creatine supplementation in exercise, sport, and medicine. Nutrients.
7. Bemben, M. G., & Lamont, H. S. (2005). Creatine supplementation and exercise performance: recent findings. Sports Medicine.
8. Hamilton, J. B. (1951). Patterned loss of hair in man; types and incidence. Annals of the New York Academy of Sciences.
9. Price, V. H. (1999). Androgenetic alopecia in men. BMJ.
10. Rogers, N. E., & Avram, M. R. (2008). Medical treatments for male and female pattern hair loss. Journal of the American Academy of Dermatology.
11. Poortmans, J. R., & Francaux, M. (2000). Long-term oral creatine supplementation does not impair renal function in healthy athletes. Medicine & Science in Sports & Exercise.