Creatine and Hair Loss: The Truth You Need to Know

Hair loss can be unsettling—whether you’re noticing more strands in the shower or dealing with visible thinning, it’s not something anyone looks forward to. If you’ve recently changed up your diet or started using supplements, you might be wondering if creatine could be playing a part.

Creatine is one of the most popular and well-researched supplements in the fitness world, known for boosting muscle growth, improving endurance, and speeding up recovery. But some concerns have surfaced linking it to hair thinning—mainly due to its potential impact on dihydrotestosterone (DHT), a hormone associated with male pattern baldness in those who are genetically prone.

So, is creatine actually causing hair loss, or is this just a case of mistaken identity? Let’s take a closer look at the science and clear up the confusion.

What is Creatine?

Creatine is one of the most popular dietary supplements, best known for boosting muscle energy and enhancing physical performance. What many don’t realise, though, is that creatine is also naturally produced by the body and plays a vital role in energy production.

Stored mainly in muscle cells, creatine helps generate adenosine triphosphate (ATP)—the body’s primary energy source during short bursts of high-intensity activity. It’s also present in small amounts in foods like red meat and fish.

While many people use creatine to improve strength, support muscle recovery, and enhance overall performance, there have been ongoing questions about whether it could be linked to hair loss.

Does Creatine Cause Hair Loss?

The concerns around creatine and hair loss largely stem from a single study published in 2009. In this small study, male rugby players who took creatine showed a 40% increase in DHT levels—a hormone linked to male pattern baldness in those who are genetically predisposed. Naturally, this led many to believe that creatine could contribute to hair loss.

But here’s what’s important to keep in mind:

The study measured DHT levels, not actual hair loss.
No large-scale studies have confirmed a direct connection between creatine and balding.
Plenty of people use creatine long-term without experiencing any noticeable hair thinning.

While it’s possible that creatine might cause a temporary increase in DHT, that doesn’t automatically mean it will lead to hair loss. Genetics remain the biggest factor—if you’re not sensitive to DHT, you’re far less likely to be affected.

What is DHT and How Does it Affect Hair?

DHT (dihydrotestosterone) is a by-product of testosterone and plays a key role in the development of male traits like body hair and a deeper voice. However, it’s also closely linked to both male and female pattern baldness.

For those who are genetically sensitive to DHT, the hormone can attach to hair follicles and gradually cause them to shrink. Over time, this leads to thinner hair and eventually, hair loss.

That said, DHT isn’t inherently harmful. Some people have high levels of DHT and never experience hair loss, while others may have lower levels and still go bald. Ultimately, it comes down to your genetic predisposition and how your body responds to the hormone.

Can Creatine Actually Help Hair Growth?

Interestingly, some research suggests that creatine might actually support hair health rather than harm it.

Creatine helps boost energy production in cells—including those in hair follicles. Since hair growth is an energy-intensive process, this increased cellular energy could potentially help strengthen hair and promote growth in some individuals.

Additionally, creatine has been linked to reduced inflammation and oxidative stress—both of which are known to contribute to hair loss. While more studies are needed to confirm these effects, there’s a possibility that creatine may offer benefits for hair health, rather than being a cause for concern.

How to Protect Your Hair While Using Creatine

If you are concerned about hair loss but still want to enjoy the benefits of creatine, there are several steps you can take:

1. Support Hair Growth with DHT-Blocking Supplements

Certain natural supplements may help reduce the effects of DHT:

Saw Palmetto: A natural DHT blocker that may help slow hair thinning.
Pumpkin Seed Oil: Shown to promote hair growth and scalp health.
Biotin: Supports stronger, healthier hair follicles.
Collagen (marine or bovine): Strengthens hair, skin, and nails while improving elasticity.
Organic Sulphur (MSM): Helps in keratin production, essential for hair strength.
Hemp Seeds: A rich source of omega-3s and protein, which nourish the scalp.
Seagreens Food Capsules: Packed with essential minerals for hair and overall well-being.

2. Improve Hair Strength with the Right Nutrients

A well-balanced diet can help strengthen hair follicles and prevent thinning. Ensure you get enough:

Biotin: Found in eggs, almonds, walnuts, sunflower seeds, sweet potatoes, and spinach, essential for hair structure.
Vitamin D: Naturally present in fatty fish (salmon, mackerel, sardines), egg yolks, mushrooms, and fortified dairy or plant-based milk, plays a role in hair follicle health.
Iron & Zinc: Found in red meat, lentils, chickpeas, pumpkin seeds, quinoa, spinach, and shellfish (oysters, crab, lobster), important for hair strength and growth.
Omega-3 Fatty Acids: Found in fish oil,chia seeds, flaxseeds, walnuts, and fatty fish (salmon, sardines, mackerel, herring) helps nourish the scalp.

3. Use a DHT-Blocking Shampoo

Using the right shampoo can help maintain scalp health and reduce DHT buildup. Look for:

Ketoconazole Shampoo – Found in some anti-dandruff products, known to lower DHT levels.
Caffeine Shampoo – May help stimulate hair follicles and promote growth.

4. Manage Stress and Lifestyle Factors

Stress is a major cause of hair shedding, so keeping it under control is essential. Try:

Regular exercise to support circulation and overall health.
Quality sleep to promote hair growth and repair.
Stress management techniques, such as meditation or deep breathing exercises.

Should You Stop Taking Creatine?

Currently, there’s no solid evidence to suggest that creatine directly causes hair loss. While it may lead to a slight increase in DHT levels, your genetics are still the biggest factor when it comes to hair thinning.

If you’re concerned, you could look into DHT-blocking supplements, eat a nutrient-rich diet, and use hair-friendly shampoos. That said, stopping creatine altogether may not be necessary—especially if it’s playing a positive role in your fitness routine.

In fact, creatine might even support hair health by boosting cellular energy and helping to reduce inflammation. Instead of avoiding it, the better approach may be to focus on protecting and strengthening your hair while continuing to enjoy creatine’s benefits.

Looking for supplements that support both your fitness goals and hair health? Explore our curated range online.