Why a 2009 Study Sparked Creatine Hair Loss Fears and How New Research Has Put It to Rest

For years, gym-goers have whispered the same warning, creatine will thin your hairline. The rumor has stuck around long enough to keep some people away from one of the most studied supplements on the market. Now researchers are pushing back with direct evidence, and the answer to whether creatine causes hair loss is finally coming into focus.

A 2025 randomized controlled trial in the Journal of the International Society of Sports Nutrition became the first study to directly assess hair follicle health following creatine supplementation, and the findings offer strong reassurance for anyone who has been hesitant to add the powder to their shaker bottle.

Where the creatine hair loss rumor started

The concern traces back to a 2009 study in the Clinical Journal of Sport Medicine that followed rugby players through three weeks of creatine supplementation. Researchers tracked testosterone, dihydrotestosterone (DHT) and the DHT-to-testosterone ratio. The study concluded that “creatine supplementation may, in part, act through an increased rate of conversion of T to DHT,” and called for further investigation into the long-term safety of those changes.

Importantly, the 2009 study did not measure hair loss, and none of the rugby players reported losing hair. But because DHT is linked to androgenetic (pattern) hair loss, the findings sparked a years-long assumption that creatine could accelerate balding. That single study became the foundation of a fitness-world rumor that has outlasted the evidence behind it.

What the new research says about creatine and hair loss

The 2025 trial set out to test the rumor directly. Researchers recruited 45 resistance-trained males between the ages of 18 and 40 and randomly assigned them to either 5 grams of creatine monohydrate per day or a 5-gram maltodextrin placebo. Participants kept their usual diets and training routines, with blood samples collected at baseline and again after 12 weeks.

To measure hair-specific outcomes, the team used the Trichogram test and the FotoFinder system to evaluate hair density, follicular unit count and cumulative hair thickness. Thirty-eight participants completed the study.

The results showed no group-by-time interactions for any hormones or hair-related outcomes. While total testosterone rose and free testosterone dipped slightly over the 12 weeks, those changes happened independently of supplementation. There were no significant differences in DHT levels, the DHT-to-testosterone ratio or any hair growth measurements between the creatine and placebo groups.

“This study was the first to directly assess hair follicle health following creatine supplementation, providing strong evidence against the claim that creatine contributes to hair loss,” the researchers wrote.

Why experts say creatine is worth the hype

Creatine remains one of the most heavily researched supplements available, and experts continue to back its safety profile. “No other food or dietary supplement has as much supportive data,” Jose Antonio, PhD, an exercise physiologist at Nova Southeastern University, told Men’s Health.

Registered dietitian Kate Patton, MEd, RD, CSSD, LD, echoed that confidence in comments to Cleveland Clinic. “If you’re concerned about your testosterone, talk to your primary care doctor or an endocrinologist before using creatine,” Patton said. “But no conclusive evidence suggests that creatine increases testosterone or causes hair loss.”

Jason Mitchell, MD, executive vice president and chief medical officer at Geisinger, has called creatine a rare standout in a crowded supplement market. “When you take creatine monohydrate in conjunction with strength training, you actually do build additional strength and do build additional muscle mass,” Mitchell said on the American Medical Association’s “Health vs. Hype” podcast. “You have increased exercise capacity, you’re likely to build muscle [and] more rapidly develop more strength to be able to do more reps. It is a safe supplement that’s been studied really, really well.”

“It’s kind of fun to have a supplement that lives up to the hype, because there’s a lot of them that don’t,” he added. “It’s pretty safe. I can tell that to my patients who are 20, and I can tell that to my patients who are 80.”

What to expect when you start taking creatine

Creatine works differently for different bodies, and a few realistic expectations can help new users avoid frustration. Carolyn Brown, R.D., a nutrition counselor at Indigo Wellness Group, told Men’s Health that some early weight gain is normal. “Creatine is a quick way to add muscle, but not without some water weight, too,” Brown said. “Most people gain between two and four pounds of water retention in the first week.”

Mitchell offered a similar reminder for anyone watching the scale too closely. “Don’t get disappointed because you start the creatine and two weeks later you weigh two or three pounds more,” he said. “You will gain weight, but it’s muscle weight and it’s some water weight. So don’t be disappointed. Know that that extra muscle is going to burn calories and ultimately that’s going to help you burn fat later on.”

Creatine also isn’t a shortcut. “Creatine contains no calories, and has no impact on your fat metabolism,” said Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England. “So taking creatine and not working out is just going to lead to nothing.”

How to choose the right creatine supplement

Not all creatine products are created equal, and experts recommend keeping the ingredient list simple. “If you’re going to add a supplement in, make sure it’s creatine monohydrate,” Brown said. “A lot of other supplements out there will have a lot of junk that you don’t need, and they’ll be much more expensive.”

Creatine monohydrate is the form used in the bulk of the published research, including the 2025 trial that examined hair follicle health. Sticking with it makes it easier to match what you’re taking to what scientists have actually studied.

Mitchell also urged perspective for anyone weighing creatine as a longevity or brain-health play. “Good cardiovascular health, exercising, treat your high blood pressure, treat diabetes, stay active, that’s the best thing you can possibly do for brain health. Don’t drink alcohol,” he said. “If you’re really looking to maximize your brain and your longevity, creatine would be low on the list and as an interesting thing versus things we know really help.”

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This story was originally published June 23, 2026 at 5:42 AM.