Does creatine cause hair loss?
Current research shows that creatine does not raise DHT and has no effect on hair follicle health, so there is no need to avoid creatine out of fear of hair loss.
The idea that creatine causes baldness largely stems from one small study from years ago that found creatine raised levels of the hormone DHT (dihydrotestosterone). DHT plays a role in hereditary baldness, so the logic seemed to hold. However, that study did not directly measure hair loss.
More recent studies have firmly debunked that narrative. Men who took 5 grams of creatine daily for twelve weeks had exactly the same DHT levels at the end as the group that received a placebo. The ratio of DHT to testosterone did not differ either. That strikes at the heart of the theory: if creatine does not raise DHT, the reasoning for hair loss falls apart.
Furthermore, researchers in that same study measured hair follicles directly: hair density, the number of follicular units, and total hair thickness. After twelve weeks, there was no difference whatsoever between the creatine group and the placebo group.
Two international expert panels that reviewed the available evidence reached the same conclusion: there is no scientific basis for the claim that creatine causes hair loss. Creatine remains one of the most thoroughly researched sports nutrition supplements, and hair loss is not among its known side effects.
This answer is based on one randomised study involving 38 trained men and two international expert reviews. The randomised study is relatively small, but it measures both hormone levels and hair follicle health directly. The review publications support the conclusion on a broader literature base. The evidence regarding hair loss in women or with long-term use (longer than twelve weeks) has not been specifically examined in these sources.
Do you need to do a loading phase with creatine?
A loading phase is not necessary, but it does speed up the build-up of creatine in your muscles. Choose a loading phase if you want quick results, or simply take 3-5 grams daily if you have more patience.
Why don't doctors always recommend creatine?
Creatine monohydrate is well supported for strength sports and its safety profile in healthy adults is reassuring, but safety data for children and teenagers are lacking and some proven applications are more limited than the marketing suggests.
Does creatine put a strain on your kidneys?
For healthy people without kidney disease, creatine at normal doses is not harmful to the kidneys, although it can raise a blood marker that resembles signs of kidney problems. If you have diabetes, high blood pressure, or already reduced kidney function, discuss it with your doctor first.
What should you preferably not combine with creatine?
Combining creatine with caffeine produces no additional athletic performance benefits and can cause mild gastrointestinal complaints. If you want to use both, it is better to take them separately.
Does creatine help with weight loss?
Creatine does not make you lose weight, but it improves your body composition if you also train alongside it: slightly less fat, more muscle mass. Do not expect significant fat burning, but those who combine it with strength training get the most out of it.
Does creatine do anything to your immune system?
Creatine affects immune cells, but whether that turns out well or badly depends strongly on the situation. For healthy older adults who also do strength training there is a cautiously positive signal; if you have endometriosis or a certain type of cancer, the context is more complex and consulting your doctor is advisable.