Creatine is a substance that occurs naturally in the body. It can also be consumed, usually in meat or fish. Creatine supplements are available, and one study has shown an association between creatine supplement use and hair loss. However, other studies examining creatine and hair loss have not found that creatine causes hair loss, and evidence suggests that the link does not exist.
Athletes most commonly use creatine because it is widely believed to help build muscle strength and improve athletic performance. However, the evidence supporting this claim is also inconclusive and sometimes contradictory.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements in the same way as prescription drugs. This means that some supplement products may not contain what is listed on the label. When choosing a supplement, look for third-party tested products and consult your health care provider, registered dietitian, nutritionist (RD or RDN), or pharmacist.
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Creatine and DHT: What is the relationship?
A 2009 study of male college rugby players who used creatine supplements found that blood levels of dihydrotestosterone (DHT) increased over time. DHT is a metabolite of testosterone that can bind to androgen receptors in sensitive hair follicles in men. This can cause hair follicles to shrink and cause hair loss.
The link between DHT and hair loss led this study to the theory that creatine supplementation could cause hair loss.
However, this study had many flaws. for example:
The sample size was small (20 participants). The study did not measure free testosterone (which the body uses to produce DHT), and the 16 participants who completed the study showed no increase in total testosterone. An increase was seen in DHT, and the DHT to testosterone ratio remained within normal clinical limits. Intense resistance exercise itself can also cause an increase in androgenic hormones.
By early 2021, 12 other studies investigating the effects of creatine supplementation on testosterone had not replicated the 2009 study’s findings. The research contents are as follows.
Two studies showed a slight increase in total testosterone 6 and 7 days after creatine supplementation, but the increase was not physiologically significant; 10 other studies reported no changes in testosterone concentrations. Five studies did not report an increase in free testosterone.
No studies have reported hair loss in humans with creatine supplements, and the current body of evidence does not support an association between creatine supplements and hair loss or hair loss.
side effects
Creatine supplements can cause water retention in the muscles, which can lead to weight gain in some people.
Although most studies show that serious side effects are rare at doses used for up to 6 months, the following side effects may occur, especially with long-term use:
Muscle tension and pull Muscle spasms
Gastrointestinal problems such as nausea and diarrhea Dizziness Dehydration High blood pressure Kidney damage Liver dysfunction Seizures
Creatine products and dosage
It is important to consult your healthcare provider to find the creatine dosage that is right for you. How much and when to take depends on your goals and personal characteristics.
In some cases, a loading stage followed by a maintenance stage is used. However, some studies suggest that the loading step is not necessary.
An example of a loading dose for adult athletes over the age of 19 is 5 grams (g) of creatine monohydrate 4 times per day (20 g total per day) for up to 2 to 5 days. The maintenance dose for adult athletes over 19 years of age is 2 g per day.
Supplements are usually sold as powders, but may also come in the following forms:
Tablets Capsules Liquid Drinks Mix Flavored Chews Energy Bars
Creatine may be better absorbed when taken with carbohydrates such as fruit (including juice) and starches.
The most commonly studied form of creatine is creatine monohydrate. Other forms of creatine include creatine HCL and buffered creatine.
prevention
Creatine supplements are popular among athletes who believe they can aid in muscle building and performance in sports. There is no conclusive evidence that supplementing with creatine will achieve this goal.
It’s important to discuss the use of creatine supplements with your healthcare provider, rather than relying on the advice of friends or teammates. What is safe and effective for one person may vary for another. Be sure to consider the following:
Children, adolescents, pregnant, and breastfeeding individuals should not take creatine supplements unless advised by a healthcare professional. Creatine may not be safe in situations where you are dehydrated (such as to qualify for a wrestling match) or when you are trying to lose weight. Taking high doses of creatine can affect your body’s ability to produce creatine on its own. People with kidney problems, high blood pressure, or liver disease should not take creatine supplements unless directed by their healthcare provider.
Little is known about the effects of creatine on the body’s systems or how it interacts with medications, other supplements (including vitamins), or products such as caffeine and energy drinks. Talk to your healthcare provider about using creatine, especially if you are taking:
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Motrin or Advil (ibuprofen) or Aleve (naproxen) Diuretics (water pills) Tagamet (cimetidine), which reduces stomach acid Probenecid, used to treat gout Drugs that affect the kidneys
What causes hair loss?
Alopecia, also called alopecia, can be classified as either scarring (permanent loss of hair follicles) or the more common non-scarring type. Non-scarring alopecia is classified as:
Pattern hair loss: This involves the symmetrical and progressive thinning of hair, especially on the top, front, and sides of the scalp. The most common cause is androgenetic alopecia, which is genetic, related to DHT, and more common in men. Diffuse Hair Loss: Hair loss is uniform throughout the scalp and is generally caused by telogen hair loss. This is usually caused by other health conditions (such as pregnancy or rapid weight loss), medications, or vitamin/mineral deficiencies (such as iron, protein, zinc) that cause temporary hair loss that occurs faster than normal growth. Masu. Localized hair loss: Hair loss in patches is commonly caused by an autoimmune disease called alopecia areata. Spontaneous hair regrowth occurs in approximately 30% of people diagnosed with mild alopecia areata.
Hair loss can also be caused by factors such as hormonal imbalances, infections, and scalp psoriasis. Tight hairstyles that regularly tug on your scalp can also cause hair loss.
summary
A 2009 study found that creatine supplements caused an increase in DHT, leading to the theory that creatine supplements could cause hair loss, but that finding has not been replicated. Current research does not support an association between creatine supplementation and hair loss.
Hair loss can be caused by factors such as hormonal changes, genetics, autoimmune conditions, illness, life events such as pregnancy, nutritional deficiencies, scalp conditions, and other considerations.
Not much is known about the effects of creatine supplements and how it interacts with medical conditions, medications, and other areas. Possible side effects include weight gain due to water retention, gastrointestinal symptoms, and muscle spasms. Always consult your healthcare provider before taking creatine supplements.
Verywell Health uses only high-quality sources, including peer-reviewed research, to support the facts in our articles. Read our editorial process to learn more about how we fact-check and maintain the accuracy, reliability, and authenticity of our content.
Antonio J, Candow DG, Forbes SC, et al. Frequently asked questions and misconceptions about creatine supplementation: What does the scientific evidence actually show? Journal of the International Society of Sports Nutrition. 2021;18(1):13. doi:10.1186/s12970-021-00412-w
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Crider RB, Kallman DS, Antonio J, et al. The position of the International Society of Sports Nutrition is the safety and effectiveness of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutritionist. 2017;14:18. doi:10.1186/s12970-017-0173-z
Walter K. Common Causes of Hair Loss. jam. 2022;328(7):686-686. doi:10.1001/jama.2022.12461
American Academy of Dermatology Association. Hair loss: Who loses hair and what causes it?
Written by Heather Jones
Jones is a freelance writer who focuses on health, parenting, disability, and feminism.
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