There is a lot of misinformation out there when it comes to creatine and hair loss. This article will help explain what creatine is, what it’s used for, and most importantly, whether or not you should be worried about taking it if you’re also trying to protect your hair.
What is Creatine?
Creatine is a naturally occurring substance in the body. It’s made in the liver, kidneys, and pancreas, and it helps supply energy to all cells in the body.
Creatine is also found in foods like meat and fish.
People use creatine to increase their exercise performance by strengthening muscles, improving muscle endurance and helping them to recover after training sessions. It’s especially popular among bodybuilders and other athletes who are looking for ways to gain muscle mass.
It’s also used as a nutritional supplement for people with certain metabolic disorders that prevent them from metabolizing nutrients from food properly.
Can creatine cause hair loss?
One of the most frequently asked questions on creatine supplementation and hair loss is whether or not it can cause balding.
Creatine is one of the most popular and most studied supplements on the market. Due to its popularity, there are over 500 peer-refereed publications involving various aspects of creatine supplementation.
The hair-loss rumour stems from a single study conducted in 2009 in South Africa in which a group of college-aged rugby players took creatine every day for three weeks. The study showed a “statistically significant” increase in the participants’ levels of dihydrotestosterone (DHT), the testosterone byproduct that is responsible for causing hair follicles to shrink and close over time.
However, it’s important to note that the results of this study have not been replicated and that intense resistance exercise itself can cause increases in testosterone and DHT.
To date, 12 other studies have investigated the effects of creatine supplementation on testosterone with doses ranging from 3-25 g/day for 6 days to 12 weeks. Two studies reported small, physiologically insignificant increases in total testosterone after six and seven days of supplementation, while the remaining ten studies reported no change in testosterone concentrations. In five of these studies, free testosterone, which the body uses to produce DHT, was also measured and no increases were found.
There is no evidence that creatine causes hair loss. In fact, it’s not likely that creatine can cause hair loss at all.
While some people might worry about side effects when taking creatine, the truth is that it’s usually safe when taken in proper doses (about 10 grams per day).
Research has shown that it is safe to consume creatine supplements daily, even over several years. There is no evidence to support any significantly detrimental side effects in people who consume high doses of creatine (30 grams/day) for up to 5 years.
In fact, research has shown positive health benefits in athletes who took daily supplements of creatine for long periods of time.
Conclusion
The short answer is no, it’s not likely that creatine is going to cause hair loss. The current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss/baldness.
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