Why the Internet’s Favourite Gym Myth Won’t Die

Pick any gym bag and you'll always find three things - a good deodorant, protein shake and creatine supplements. In the realm of fitness, creatine holds a crown few other supplements can claim. It’s cheap, legal, well-studied, and unlike your gym bro’s mystery pre-workout powder, it actually does what it says on the label. It builds muscle. It improves strength. It enhances recovery.

So why does it have such a dodgy reputation when it comes to your hairline?

If you’ve ever considered adding creatine to your stack, chances are you’ve heard the whispers: “It’ll make you go bald, mate.” Is there an ounce of truth to it ? And why is it even a question in the first place?

So the theory is creatine increases a hormone called DHT (dihydrotestosterone), a known culprit in male pattern baldness. However, here's something that a lot of men don't know about is that theory is based on one small, flawed study from over a decade ago. And in the years since, science hasn’t backed it up. So, let’s put this myth under the microscope and your hairline under no unnecessary threat.

Where Did the Creatine Hair Loss Rumour Come From?

Blame a 2009 study out of South Africa. Researchers gave a group of rugby players creatine daily and found a slight uptick in their DHT levels. For context, DHT is a byproduct of testosterone and has been linked to hair follicle miniaturisation in men who are genetically predisposed to baldness.

That’s it. That’s the whole study. No one in the trial lost hair. The rise in DHT, while statistically notable, was still within normal clinical ranges. And crucially, no research since has reproduced the same outcome. In fact, more than a dozen studies examining creatine’s hormonal effects have found no consistent impact on testosterone or its derivatives.

And yet, the myth persists!

Unsurprisingly fed by gym folklore, algorithm-fuelled anxiety, and Instagram reels from guys who confuse “bro science” with actual science.

What Science Actually Says About Creatine

Here’s what we know about creatine and its effects. Firstly, creatine is one of the most extensively studied sports supplements in existence. Secondly, it’s been proven to improve high-intensity performance, boost muscle mass, and aid in recovery. And importantly, it may even benefit cognitive function, blood sugar regulation, and neurodegenerative diseases.

As for hair loss?

There’s zero clinical evidence linking creatine use to actual thinning, receding, or baldness. According to exercise physiologists and researchers in the field, this concern is more rumour than reality. As Dr Jose Antonio, one of the top researchers on creatine globally, puts it: “Statistically significant is not the same as biologically meaningful.” (Translation: Just because a lab noticed a small hormonal shift doesn’t mean your hairline is packing up its bags!)

So, Can Creatine Make You Go Bald?

Unless you’re already genetically wired to lose hair and that’s a matter of DNA, not DHT alone—there’s no strong evidence that creatine will speed things up. Yes, DHT plays a role in male pattern baldness. But your body is already producing DHT whether you take creatine or not. And if you’re destined to lose your hair, creatine isn’t going to be the deciding factor. Your genetics are.

At worst, creatine might cause a minor increase in DHT for some people but still within safe, normal levels. At best, it’s a non-issue that’s distracted us from the supplement’s actual superpowers.

The internet loves a good panic, especially because opinions are thrown around like scientifically proven facts. Creatine, unfortunately, sits at that crossroads and has been caught in the crossfire of misinformation for some time now. Thus, it was time to clear the air.

If you’re avoiding creatine out of fear for your follicles, you’re likely doing your gains more harm than good.

So take the scoop, hit your reps, and stop blaming the supplement for your dad’s hairline.