Creatine can help speed up your muscle recovery and may even play a role in memory. As a result, some people take creatine supplements to help improve their athletic performance, increase their muscle mass, and support their brain function as they get older.
But over the years, some concerns have been raised that creatine can cause hair loss, stemming from a small study carried out in 2009. However, that isn’t the case.
Let’s dive into the science and find out the facts.
Three key takeaways
Creatine does not cause hair loss. The idea that it does is taken from a small 2009 study which didn’t directly find a link between creatine and hair loss.
Creatine is generally well tolerated, but it is associated with some side effects, like water retention.
Vitamin A and selenium are associated with hair loss if taken in excess. Only take these as supplements if you’re struggling with a deficiency.
Does creatine promote hair loss?
In short, no, creatine does not make you lose hair. So, where does this myth come from?
In 2009, a team of rugby players were asked to take creatine supplements for three weeks. At the end of the study, they were found to have 50% higher levels of a hormone called dihydrotestosterone (DHT).
The reason this caused concern is because DHT is the main hormone linked to male pattern baldness.
However, while DHT is definitely linked to hair loss, creatine is not. Even though this study found higher levels of DHT in rugby players who had taken creatine, the researchers did not measure hair loss or hair thickness during the study. This means there is no evidence to suggest that the participants experienced hair loss because of taking creatine.
“Even if the study had found evidence of hair loss, this was just one study with only 20 participants. That is a very small sample and not nearly big enough to draw any real-world conclusions. So far, no other study has suggested that higher levels of DHT caused by taking creatine can contribute to hair loss.”
“Typically, there is a genetic component to hair loss. As a result, simply having higher levels of DHT won’t necessarily cause someone to lose their hair. Plus, a recent study found that athletes who used creatine supplements had no differences in DHT-levels or hair growth compared to athletes who did not.”
Ian Budd, Prescribing Pharmacist at Chemist4U
Are there other side effects of taking creatine?
Creatine is generally well-tolerated. That means most people don’t tend to experience any side effects.
However, some small studies have suggested that it can cause:
Water retention: when you first start taking creatine, it can cause a build-up of fluid in your muscles. This is because creatine is transported to your muscles with sodium (salt), which binds with water. However, this side effect should only be short-lived.
Liver and kidney damage: there is no conclusive evidence of liver or kidney damage associated with taking creatine. However, creatine is not recommended if you have underlying kidney or liver problems.
Dehydration and muscle cramping: again, there’s limited evidence to support dehydration and muscle cramping in association with creatine, but some people have reported these side effects.
Weight gain: initial water retention may lead to weight gain when you first start taking creatine, but this should rectify once the water retention reduces. Later on, if you gain muscle mass while taking creatine, you may also gain weight due to the weight of the extra muscle on your body.
Do other supplements cause hair loss?
Yes, certain supplements can contribute to hair loss. For example, excessive intake of vitamin A and selenium have been found to lead to hair loss. So, if you aren’t deficient in either of these vitamins, and you are struggling with hair loss, steer clear of supplementing with them.
Which supplements help with hair loss?
Overall, it’s more likely that nutrient deficiencies will contribute to hair loss than excessive use of supplements. This is because several vitamins and minerals play a role in new hair growth, such as:
As a result, it’s important to make sure you’re getting enough vitamins and minerals to keep your hair healthy. This can be done by eating a balanced diet. However, if you have certain vitamin or mineral deficiencies, it may be necessary to take supplements until your levels are back to normal.
In this case, taking certain supplements can support hair growth. In particular, vitamin D and iron supplements may both be recommended by doctors if you have a deficiency and are experiencing hair loss. Your doctor or pharmacist may also suggest taking vitamin C, as this can help you absorb more iron from your diet.
Medical treatments: such as chemotherapy, if you have treatment for cancer.
Stressful events: stress hormones have been found to inhibit hair growth, meaning you can experience hair thinning due to chronic stress. This is known as telogen effluvium.
What hair loss treatments are available?
Some of the causes of hair loss listed above, such as hormonal changes and medical treatments, may only be temporary. However, if your hair loss is caused by genetics, it may not resolve on its own. In this case, it could be worth exploring different treatment options, such as:
Finasteride: finasteride is the most effective medication available for hair loss. It works by inhibiting the enzyme that converts testosterone into DHT. However, it can cause a range of side effects, including erectile dysfunction. It’s not licensed for use in women, but some clinics may prescribe it off-label to post-menopausal women.
Minoxidil:minoxidil is a vasodilator, meaning it widens your blood vessels underneath the area it’s applied to. When applied to the scalp, it widens the blood vessels where it’s been applied. This allows more nutrients and oxygen to flow to your follicles and stimulate hair growth. Minoxidil is typically less effective than finasteride, but it doesn’t produce as many side effects
Hair transplant: this is when a surgeon transplants small sections of your scalp and hair follicles from the back of your head to areas that no longer grow hair. This can encourage hair growth in the new locations. A hair transplant can also be performed using artificial hairs.
Scalp reduction surgery: this is when the sections of your scalp with hair growth are stretched and stitched together to provide more hair coverage.
FAQs
Will I stop losing hair if I stop taking creatine?
Creatine has not been found to have any effect on hair loss, so if you happen to be losing hair while taking creatine, it’s unlikely to be related and you should consider what else could be causing your hair loss. A good place to start is speaking to your GP, who may be able to help you identify the underlying cause so you can find the right treatment for your needs.
Does creatine cause thin hair?
No, there is no evidence to support the idea that creatine causes either hair loss or hair thinning.
Does creatine lower testosterone?
Creatine does not lower testosterone. The 2009 study found that participants who took creatine supplements had 50% higher levels of DHT. But DHT is converted from testosterone. This would suggest that creatine actually increases testosterone levels. However, more recent research has not found any evidence to support the idea that creatine increases testosterone or DHT levels.
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