Creatine and hair loss – does creatine cause hair loss?

Creatine is the most popular amongst dietary supplements for those wanting to improve their gym performance. It is beneficial for sedentary individuals, older adults, and elite athletes. It is also one of the most widely researched bodybuilding supplements in the world, and it has been the subject of more than 500 scientific studies.

Taking creatine supplements is believed to help weight gain in form of increased muscle mass, add strength and improve exercise efficacy. There is some evidence showing that creatine supplementation can protect from neurological diseases by increasing the brain’s phosphocreatine stores.

However, despite the lack of scientific evidence, some people believe that creatine supplements are not safe and that supplementation can cause adverse effects. Some even blame creatine for hair thinning and hair loss.

Creatine naturally occurs in muscle cell

The chemical composition of creatine is very similar to amino acids. Creatine is an amino acid derivative. This useful substance aids muscle strength and energy production during lifting heavy weights or intensive exercises.

It can be found naturally in muscle cells, where the majority of it is stored in form of phosphocreatine. Only about 5% is stored in other organs, including the brain, liver, and kidneys.

Meat consumption can affect creatine levels

Human body can produce creatine from glycine and arginine, which are amino acids. Creatine can also be found in fish and meats. Factors such as amount of muscle mass, hormone levels (testosterone and IGF-1 – a hormone responsible for growth), and meat intake amongst others, can affect creatine levels in the body.

As red meat is the best dietary source of creatine, vegans and vegetarians often have low levels and may find supplementing it particularly beneficial.

Creatine supplementation gives muscles more energy

Taking creatine supplements is very popular among athletes and bodybuilders, especially those involved with resistance training, high-intensity exercises like weight lifting and other muscle group-focused workouts. It helps them gain muscle and strength, and improve their exercise performance. Creatine also alters some processes happening in body cells which leads to faster recovery after workouts and therefore is an important ingredient in sports nutrition.

Supplementation helps increasing the stores of phosphocreatine in the body. This unlocks more energy in the muscles. The main source of energy in human body is adenosine triphosphate (ATP). The stores of ATP are used up during high intensity exercise. Creatine supplements replenish it allowing for longer, more intense workout.

Additionally, by increasing water content within the muscle cells, creatine helps with cell volumization, which affects the muscle growth. It also reduces protein breakdown and lowers myostatin levels.

The effects of creatine on brain functions

There is some evidence showing that creatine can help with slowing the progression of neurological diseases and even reducing their symptoms. This applies to such conditions as Alzheimer’s, Parkinson’s, Ischemic stroke, Epilepsy, neuromuscular diseases, and traumatic brain injuries amongst others.

The research also shows promising signs of creatine supplementation helping with improving memory and brain function, muscle function and quality of life in older adults. Coupled with exercises, creatine may also work to slow and even reverse muscle loss related to old age.

Creatine monohydrate is the most popular supplement

The most common and best-known creatine sports supplement form is creatine monohydrate. Other supplements include creatine hydrochloride, creatine ethyl ester, buffered creatine, and creatine gluconate.

The recommended maintenance dose of supplementation is 3–5 grams of creatine monohydrate powder per day. It does not however constitute medical advice and starting with a smaller amount to confirm it is well tolerated by the body is always the best option.

For increased effects, higher amounts of creatine are taken (around 20 grams) during the phase of the first 5 to 7 days. This is called the creatine loading phase and is intended to super-saturate the muscles.

Taking creatine increases heat tolerance

While taking creatine supplementation it is important to monitor the hydration status and water retention. Creatine gathers a large amount of water and can cause imbalances in hydration and result in muscle cramping.

In hot conditions, if taken with enough water, creatine helps boost athletic performance. It increases heat tolerance and aids the regulation of body temperature by maintaining red blood cell volumes.

High DHT levels can lead to hair follicles shrinkage

There are some rumors concerning creatine causing hair loss or baldness, but there is no hard scientific evidence confirming that. The rumors are based on single research conducted in 2009 in South Africa amongst a group of rugby players.

The study has shown that those who were administered creatine supplements noticed an increase in the levels of dihydrotestosterone (DHT), compared to those who received a placebo. DHT is the testosterone byproduct. An enzyme called 5-alpha-reductase converts testosterone (not bound to either serum albumin or sex hormone binding globulin (SHBG)) to DHT.

DHT, in high concentrations, can bind to receptors on the hair follicles of the scalp, which can lead to hair follicles shrinkage, shorten the hair growth phase and life cycle, cause hair to thin, and inhibit hair production, particularly in males.

However, none of the study participants actually experienced hair loss as a result of taking the creatine supplement. All those rugby players who were given the creatine started out with DHT levels much lower than those in the placebo group. The increase in their DHT levels remained within the normal limits.

Does creatine cause hair loss?

The research concerning the issue of creatine causing hair fall remains ongoing, but so far scientific literature gives no hard evidence to prove that creatine increases DHT leading to baldness or hair loss.

Since the clinical trials conducted in 2009 in South Africa, about 12 other studies were performed to find out about negative creatine’s effect on testosterone, but so far no proof has been found. More research still needs to be done.

However, the South African study findings made their way to social media and despite only anecdotal evidence, the rumor of creatine hair loss was started.

What can cause hair loss?

There are several factors that can cause hair loss and DHT increased is just one of them. In case of hair loss, professional medical advice should be sought as recognizing the reason is essential to fight hair loss.

Whether a given hair is more or less likely to fall depends on its location. According to clinical journal, in male pattern hair loss, (also called male pattern baldness or androgenetic alopecia) the crown and hairline thin first.

Further research shows that hair loss is also an important symptom of severe chronic kidney disease. The negative effects of compromised kidney function are the build-up of toxins, mineral and vitamin deficiencies and they cause hair to fall out.

Genetic heritage and family history of hair loss are also important factors, while the testosterone ratio does not play a significant role.