Where did the myth come from?
For years, the idea that creatine could cause hair loss has been circulating. It all started from a study published in 2009 in rugby players.
In that study, an increase in DHT (dihydrotestosterone) levels was observed after a creatine supplementation protocol. DHT is a hormone related to androgenetic alopecia in people with a genetic predisposition.
However, that study:
included very few participants;
never measured if the players lost hair;
and its results were not confirmed by subsequent research.
What does the current evidence say?
To date, there is no solid scientific evidence that creatine causes hair loss in healthy people.
Over the past few years, numerous studies on creatine have been published evaluating strength, performance, recovery, and safety.
None of them have shown that creatine causes alopecia.
That's why the main scientific reviews consider that it cannot be stated that there is a causal relationship between creatine and hair loss.
So... can I take creatine safely?
For the vast majority of healthy people, yes.
Creatine monohydrate is one of the most studied supplements in the world and has proven to be safe when used in the recommended doses.
If you have a family history of androgenetic alopecia and you're concerned about this issue, it's always a good idea to consult with a doctor or dermatologist before starting any supplementation.
Does creatine have real benefits?
Yes.
It's one of the supplements with the most scientific backing to improve:
strength;
power;
performance in high-intensity exercises;
recovery between sets;
muscle mass gain when combined with training.
Additionally, it's an affordable supplement and very easy to incorporate into your daily routine.
How to take creatine correctly?
The most common recommendations are:
3 to 5 grams per day.
Every day, even when you're not training.
With water or with a meal.
It's not mandatory to do a loading phase.
Consistency is much more important than the schedule.
Conclusion
The myth that creatine causes hair loss arose from a single small study that never demonstrated hair loss and whose results were not confirmed later.
With the current scientific evidence available, there is no solid evidence that creatine causes hair loss.
If your goal is to gain strength, improve performance, or increase muscle mass, creatine monohydrate is still one of the best options available.