Creatine is among the most well-known supplements in the fitness world. Millions of bodybuilders, athletes, and regular gym-goers use creatine to enhance strength, mass and performance. However, there is a question that lingers in the air across the internet, and that is whether creatine is the cause of hair loss.
When you have ever been afraid to take creatine due to the fear of hair thinning or receding hairline, you are not alone. This issue has elicited controversies in forums, social media, and even in health professionals.
We will dissect the science in this article, let go of certain myths and beliefs, and assist you in making the decision whether creatine is safe on your hair.
Table of Contents
What is creatine, and why do people take it?
Creatine is a naturally occurring substance, which is present in small quantities in food such as red meat and fish. Creatine is also produced in your body by the liver, kidneys and the pancreas.
Common Benefits of Creatine
- Strengthens and makes muscles more powerful.
- Enhances performance on exercise.
- Supports muscle recovery
- Improves maximal aerobic output.
Due to its established efficacy, creatine monohydrate can be regarded as one of the most studied and popular supplements worldwide.
Why Do individuals believe that creatine leads to loss of hair?
The notion that creatine leads to the loss of hair is largely due to the concerns regarding DHT (dihydrotestosterone), which has been attributed to male pattern baldness.
The Hair Loss Claim is based on the origin.
A small study conducted in 2009 determined that rugby players who had creatine as supplement had an increase in DHT levels. DHT is a significant cause of androgenetic alopecia (genetic hair loss), so because of it, individuals started to link creatine intake with hair loss.
Here is the point though: not all people who have increased DHT levels would necessarily lose their hair.
The facts of DHT and Hair Loss.
The answer to the question of whether creatine causes hair loss will be answered fully, only after understanding the mechanism of DHT.
What Is DHT?
DHT, which is the product of testosterone, is synthesized by an enzyme known as 5-alpha reductase. It contributes to the development of men but it may have adverse effects on hair follicles among genetically sensitive people.
How DHT Affects Hair
- Dilutes hair follicles with age.
- Reduces the hair growth process.
- Causes the strands to get weaker and thinner.
- Finally leads to follicle dormancy.
- Only individuals that have a genetic predisposition to DHT are affected.
Does Creatine raise DHT Levels?
It is now that things come to be interesting.
What Research Shows
- The 2009 research revealed that there was a rise in DHT but there was no hair loss that was measured.
- There is no significant research undertaken to prove that creatine is a specific agent that leads to hair loss.
- Creatine does not alter testosterone levels.
- Significant Study weaknesses.
- Small sample size
- Short study duration
- Carnied out on athletes whose training regimens are vigorous.
- Failed to follow up long-term hair changes.
Thus despite the fact that creatine can raise the levels of DHT in some people, there is no concrete data which demonstrates that creatine leads to hair loss.
Creatine Hair Loss: Myth or Reality?
The Short Answer:
For most people, it’s a myth.
The Long Answer:
Creatine does not directly lead to hair loss, but might hasten the hair loss in those who are already genetically predisposed to male or female pattern baldness.
The loss of hair is conditioned by many factors:
- Genetics
- Hormones
- Age
- Stress levels
- Nutrition
- Overall health
Creatine is not just likely to be the only cause.
Who is at risk of losing hair due to creatine?
In as much as creatine is safe to most users, there are those who might prefer to be more cautious.
You May Be More Sensitive If:
- Your family history shows that you are bald early in life.
- You are already losing at the top or the temples.
- You are extremely sensitive to DHT.
- You take large doses and take long.
Unless any of these describe you, then creatine will not have a strong potential in influencing your hair.
Hair loss in women: Is it caused by Creatine?
It is a frequent question that people tend to forget about.
Personal care and Hair Care: Women and Creatine.
Women are endowed with very low levels of DHT.
It is the opposite with female pattern hair loss.
There is no research that associates creatine with depletion of hair in women.
Creatine supplementation is believed to be safe among the majority of women and does not cause thinning of the hair.
Creatine Variants: Does the Form Meet the Need?
There are beliefs that there are other forms of creatine that are more harmful to hair than others.
Common Creatine Forms
- Creatine monohydrate (the most studied one)
- Creatine HCL
- Buffered creatine
- Liquid creatine
It has never been proven that certain form of creatine can result in hair loss more than other forms. Creatine monohydrate is the safest and the most researched.
To Use Creatine and Not Have to Fear Hair loss.
Now that you are worried and yet wish to have the benefits of creatine, here are some practical suggestions.
- Smart Creatine Use Tips
- Stick to 3–5 grams per day
- Do not waste time on loading stages.
- Stay hydrated
- Have a healthy diet high in minerals and vitamins.
- Keep an eye on the change on shedding of hair.
- Or you can cycle creatine (812 weeks on and 4 weeks off) in case you are very cautious.
Is It possible to avoid losing hair whilst taking creatine?
Yes, particularly when you are an action taker.
- Hair-Friendly Habits
- Maintain scalp health
- Use gentle shampoos
- Manage stress
- Make sure that one has sufficient amounts of protein, iron and biotin.
- Accommodate DHT-blocking foods (such as green tea and pumpkin seeds)
In case hair loss is a family history, a conversation with a dermatologist is a sure way of calming down on creatine.
Creatine Substitutes When You Are Worried.
There are other performance enhancers in the event that the risk remains of concern to you.
- Creatine Alternatives
- Beta-alanine
- Citrulline malate
- Protein supplements
- Natural strength training development.
Although these might not entirely substitute the benefits of creatine, they have the potential to aid in muscle growth and performance.
Concluding Statement: Does Creatine Lead To Hair Loss?
Therefore, does creatine make the hair fall?
👉 The evidence states no – not directly.
One of the safest and best-studied supplements is creatine. It does not make them lose hair, at least to most individuals. Nonetheless, when you are genetically inclined to hair thinning creatine may be of some marginal importance, by the virtue of its effect on the level of DHT.
Key Takeaway
Most people taking creatine do not lose their hair. Genetics are the main factor. When using drugs, it is responsible to ensure the minimization of risk. There are a lot of advantages over possible concerns. Unless you are sick, educated, and consume creatine properly, there is not much to worry about it in relation to your hair.
Also Read: Inhealthfitness.com