Side Effects of Creatine: Does it Cause Hair Loss?

You know that one supplement almost every gym-goer swears by? Yup—creatine. It’s everywhere, from locker room chats to your Instagram feed. But there’s one question that keeps coming up: does creatine make your hair fall out?

First Off—We Hear You

If you’ve ever Googled “creatine side effects,” chances are you’ve stumbled onto hair loss horror stories and sketchy comment threads. It’s totally normal to worry about what you’re putting in your body, especially if you’re adding a new supplement to your routine.

You might be thinking: “I’m just trying to improve my workouts, not end up with a receding hairline.” Fair. Let’s get into what’s actually going on here, without the fear-mongering or bro-science.

So, What Is Creatine Anyway?

Creatine is a compound your body makes naturally—mostly in your liver and kidneys—and it’s also found in foods like red meat and fish. It helps your muscles produce energy during short bursts of high-intensity activity, like lifting weights or sprinting.

When you take creatine as a supplement (usually creatine monohydrate), you’re basically topping off your body’s energy reserves. This can lead to improved strength, faster recovery, and even better performance in things like HIIT workouts.

And it’s not just about muscles. Some studies suggest creatine helps with cognitive performance, especially when you’re sleep-deprived or under stress. That’s pretty cool.

All in all, creatine is one of the most researched supplements out there. It’s not some sketchy powder from the back of the internet.

So… where does the whole hair loss thing come from?

The Hair Loss Hype

Here’s the deal: there’s one small study from 2009 that linked creatine with increased levels of DHT (dihydrotestosterone) in rugby players. DHT is a hormone that, in some people, is connected to hair thinning—particularly if you’re already genetically prone to male pattern baldness.

But—big but here—that study had only 20 participants. Yep, just 20. And it didn’t even track actual hair loss. It just noted a possible increase in DHT levels.

Since then, no major clinical research has confirmed that creatine causes hair loss. Nothing long-term, nothing conclusive. A lot of people took that one study and ran with it.

It’s kind of like blaming a protein bar for bad Wi-Fi. The connection might be there, but it’s weak at best.

My Personal Take on Creatine and Hair Loss

Now, for the anecdotal part of this article, while there aren’t studies out there linking creatine to hair loss, many people, including myself have noticed thinner hair and a more rapid hair loss when on creatine. I’m sure it’s not just a coincidence, there are many Reddit threads about it, and forum posts, and I’ve personally experimented with it on my own. The bottom line: Yeah for some of us, the hair shedding is increased when on creatine. I’ve definetly noticed a difference in my hair quality when on and off creatine.

Even now when writing this article I’m in a “chill and recovery” phase, meaning I’ve stopped taking creatine for a couple of days/weeks and only do so when doing some hard session in the gym, so in the end I try and cycle it every once in a while (even though many swear that it can be taken all the time every day).

The point is that everyone’s different. I’ve got friends who swear by creatine and others who just feel “off” when they take it. That’s okay too.

Should I Be Worried About My Hair?

Here’s the truth: If you’re predisposed to hair thinning (say, it runs in your family), it can be tempting to blame anything new in your routine. Stress, diet changes, even wearing your hat too tight—lots of things can affect how your hair looks and feels.

Start taking creatine, and then notice a little more shedding in the shower? Totally understandable that your mind goes straight to the powder in your kitchen cabinet.

But there’s no solid proof that creatine directly causes hair loss. Bodies are complicated. Timing can be tricky. And sometimes, you notice changes that were happening anyway—but now you’ve got a new thing to pin it on.

Instead of stressing (because stress isn’t exactly great for hair either), keep an eye on how your body is responding overall.

Tips If You Want to Try Creatine (Without Freaking Out)

If you’re curious about creatine but unsure about how it’ll affect you, here are a few low-pressure ways to test the waters:

• Start small. You don’t need a “loading phase” (where you take high doses for a week). Just stick with 3–5 grams per day. That’s usually enough for most people.

• Mix it with something you can track (like your morning smoothie) so you’re consistent, and can monitor how you feel from there.

• Give it time. You won’t notice instant effects. It might take a few weeks for the benefits—like improved strength or recovery—to really kick in.

• Pay attention to hydration. Creatine pulls water into your muscles, so make sure you’re drinking enough during the day.

• If you’re really worried about hair, take a “before” photo and check back in a month. Sometimes you only think something’s changing when you’re scanning the mirror every morning.

Final Thoughts… and A Friendly Nudge

If you’re curious about creatine, educate yourself, listen to your body, and take the same approach you’d use with a new face serum or running shoe: try it, observe, and decide if it’s working for you.

Hair loss is complex. It’s not just about what you supplement—it’s about genetics, lifestyle, stress, diet, sleep, and probably a dozen other things we can’t fully control. So don’t waste too much mental energy on the “what ifs.”

If you’re still unsure, maybe talk it out with a friend who’s tried it. Or give it a month and see how you feel. Your head (and your hair) will probably be just fine.

And hey—if creatine isn’t your thing, that’s cool too. There are tons of ways to support your workouts and wellness without adding another scoop to your shaker bottle.

Just do what feels right for you.