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Fairman CM, Kendall KL, Hart NH, Taaffe DR, Galvao DA, Newton RU. The potential therapeutic effects of creatine supplementation on body composition and muscle function in cancer. Crit. Rev. Oncol. Hematol. 2019;133:46–57. Candow DG, Vogt E, Johannsmeyer S, Forbes SC, Farthing JP. Strategic creatine supplementation and resistance training in healthy older adults. Appl. Physiol. Nutr. Metab. 2015;40:689–94.
The vast majority of speculation regarding the relationship between creatine supplementation and hair loss/baldness stems from a single study by van der Merwe et al. [ 61] where college-aged male rugby players who supplemented with creatine (25 g/day for 7 days, followed by 5 g/day thereafter for an additional 14 days) experienced an increase in serum dihydrotestosterone (DHT) concentrations over time. Specifically, DHT increased by 56% after the seven-day loading period, and remained 40% above baseline values after the 14-day maintenance period. These results were statistically significant compared to when the subjects consumed a placebo (50 g of glucose per day for 7 days, followed by 30 g/day for 14 days thereafter). Given that changes in these hormones, particularly DHT, have been linked to some (but not all) occurrences of hair loss/baldness [ 62], the theory that creatine supplementation leads to hair loss / baldness gained some momentum and this potential link continues to be a common question / myth today. It is important to note that the results of van der Merwe et al. [ 61] have not been replicated, and that intense resistance exercise itself can cause increases in these androgenic hormones. Gualano B, Artioli GG, Poortmans JR, Lancha Junior AH. Exploring the therapeutic role of creatine supplementation. Amino Acids. 2010;38:31–44. Polyviou TP, Easton C, Beis L, Malkova D, Takas P, Hambly C, Speakman JR, Koehler K, Pitsiladis YP. Effects of glycerol and creatine hyperhydration on doping-relevant blood parameters. Nutrients. 2012;4:1171–86.
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It depends. Studies show that regularly taking creatine, weightlifting and exercising can help increase muscle growth in people 18 to 30 years old. However, there isn’t enough research to say that creatine helps develop muscle growth in people older than 65 or people with diseases that affect their muscles. Why do people take creatine supplements?
Along with the 5g of creatine monohydrate this powder contains, you’re also getting 29g of protein, which is a mix of pea, brown rice, pumpkin and flaxseed protein, along with quinoa flour. This ensures you’re getting a complete protein source that contains all the essential amino acids in the right amounts. The majority of available evidence does not support a link between creatine supplementation and hair loss / baldness.
Smash your way through the toughest workouts – here’s all you need to know about creatine and choosing your ideal supplement
Wallimann T, Riek U, Moddel M. Intradialytic creatine supplementation: A scientific rationale for improving the health and quality of life of dialysis patients. Med. Hypotheses. 2017;99:1–14. Sullivan PG, Geiger JD, Mattson MP, Scheff SW. Dietary supplement creatine protects against traumatic brain injury. Ann. Neurol. 2000;48:723–9. Creatine supplementation, when ingested at recommended dosages, does not result in kidney damage and/or renal dysfunction in healthy individuals. About half of your body’s supply of creatine (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, especially protein-rich foods such as:
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