Creatine, a popular fitness supplement, is widely used by athletes and gym-goers for boosting athletic performance and muscle growth. However, there have been apprehensions about its potential impact on hair health. This raises the question of whether creatine and hair loss are indelibly linked or if it’s just another fitness folklore. Let’s explore scientific literature to determine the extent of this association, if there is any.
What is creatine?
“Creatine is naturally produced in the body by the liver and the kidney. It is made up of three amino acids — glycine, arginine and methionine — and plays an important role in ATP [energy source] generation in the muscles,” says Dr Anitha Devaraj Aradhya, director of Aarogyavridhi, Bangalore. This organic substance is stored in muscle cells, helping the muscles produce energy during heavy lifting or high-intensity exercise.
One can get creatine from foods like red meat and fish. Additionally, it is a popular dietary supplement among athletes, bodybuilders and the average fitness enthusiast. When one consumes commercially available creatine — most commonly in the form of creatine monohydrate — an additional amount of it becomes available to the muscles for energy generation. Creatine is also among the most researched fitness supplements in terms of safety and effectiveness.
Creatine and hair loss
The sole link connecting creatine and hair loss stems from the ability of the former to influence the levels of the hormone dihydrotestosterone (DHT). DHT, a derivative of testosterone, is a more potent androgen responsible for the development of secondary male sexual characteristics. “High levels of DHT may shrink the hair follicles and shorten their life cycle,” says Dr Aradhya. This can lead to male pattern baldness (also known as androgenic alopecia).
“However, there’s a lack of sufficient research. There aren’t many studies that can validate this claim,” she adds.
What does research say?
A 2009 study published in the Clinical Journal of Sport Medicine found that creatine supplementation caused an increase in the DHT-to-testosterone ratio in college rugby players. This led to the hypothesis that since DHT is deemed the main culprit in the progression of male pattern baldness, creatine, which increases DHT, might accelerate hair loss in individuals.
Despite the findings of this study, the evidence linking creatine to hair loss is not robust. Additionally, the study itself had limitations, including a short sample size and limited duration. A study published in 2021 in the Journal of the International Society of Sports Nutrition answers common questions and misconceptions about creatine supplementation, stating that the results of the 2009 study have not been replicated. The researchers say that intense resistance exercise itself can elevate the levels of these androgenic hormones, leading to male pattern baldness.
Genes influence hair loss
According to experts, genetic predisposition plays a vital role in determining the onset and extent of hair loss. If creatine increases DHT levels, it might accelerate hair loss in those predisposed to it. However, the supplement is unlikely to cause hair loss in those who aren’t genetically inclined to it.
The benefits of creatine outweigh its potential side effects. “If taken in the recommended dosage of 3 to 5 grams a day, creatine is a safe supplement,” notes Dr Aradhya.
Preventing hair loss: A healthy lifestyle is key
Hair health is influenced by nutrition, stress levels and other environmental factors. Hence, it’s paramount to follow a balanced diet, manage stress and maintain a healthy lifestyle to mitigate hair loss risk. Foods like leafy greens, tofu, soybean, walnuts and almonds help promote hair growth.
Takeaways
- Creatine intake can potentially increase DHT levels, which may accelerate hair loss in individuals genetically predisposed to it. However, there’s a lack of sufficient research validating the same.
- Factors like a healthy diet, stress management and an active lifestyle play a crucial role in promoting hair growth and minimizing hair loss risk.
