Do Not Attribute Hair Loss to Creatine
You probably know someone who uses creatine even if you don’t. After the 1992 Olympics, when British track star Linford Christie claimed that it had aided in his preparation for his gold-medal winning 100-meter sprint, the sports supplement gained enormous popularity. Nearly 30 years later, it’s still among the most well-liked and researched training supplements available. Jose Antonio, Ph.D., an exercise physiologist from Nova Southeastern University, claims that there have been more than 500 research done on creatine. There is more evidence supporting this than any other food or dietary supplement.
Creatine, however, continues to be the subject of persistent myths and misinformation. Creatine is one of the most potent hair loss causes. Although more research is needed, according to Dr. Antonio, “the current body of evidence does not imply that creatine promotes hair loss or baldness.”
Why the Myth About Creatine and Hair Loss Endures
The story about hair loss is based on a single study done in 2009 in South Africa, where a group of rugby players in their undergraduate years took creatine every day for three weeks. Dihydrotestosterone (DHT), a testosterone derivative that, in high quantities, can shrink hair follicles, delay the hair growth cycle, and result in thinning hair, increased in participants’ blood levels, according to the study.
However, none of the rugby players in the study actually experienced hair loss as a result of taking the supplement, according to Dr. Antonio, who, along with an internationally renowned team of researchers, reviewed the most typical creatine myths for the Journal of the International Society of Sports Nutrition. Additionally, the trial participants who received creatine had baseline DHT levels that were 23% lower than those of the placebo group, and their measured DHT growth “remain[ed] well within normal therapeutic limits.” In other words, their DHT levels were low to begin with and remained low. Dr. Antonio clarifies that “‘Statistically significant’ is not the same as physiologically meaningful.
Twelve other clinical studies have looked at the impact of creatine supplements on testosterone, but none have been able to confirm the results of the South African study. Nevertheless, the findings spread on social media, giving rise to the notion that creatine promotes hair loss.
Advantages of Creatine
Creatine is merely a derivative of amino acids. It aids in the production and storage of the chemical phosphocreatine (Pcr), which the muscles use to produce energy during brief, intense workouts. Dr. Antonio bemoans creatine’s poor reputation. He states, “I’ve been taking it for 25 years.” He cites research suggesting that creatine may aid individuals with neuromuscular illnesses, Type II diabetes, Parkinson’s, Alzheimer’s, and traumatic brain damage by enhancing memory and brain function. The dietary supplement might even lessen the extent of a concussion’s harm. Age-related muscle loss may be slowed and possibly even reversed by combining creatine with exercise (sarcopenia).
Additional Information About Creatine
The Food and Medication Administration has classified creatine as GRAS (Generally Recognized as Safe), despite the fact that it has not received FDA approval as a drug. Creatine has little negative effects when used properly, with the exception of a small amount of weight gain, which is often in the form of lean muscle mass.
Although additional research is required, a study published in the International Journal of Sports Nutrition and Exercise Metabolism reveals that coffee may reduce the effectiveness of creatine. Dietitian for the Kansas City Chiefs Leslie Bonci advises that creatine may not be effective for everyone. Since most meats and fish naturally include the organic substance creatine, according to Bonci, vegetarians “who do not already ingest creatine as part of their daily diets” may benefit more from creatine supplements.
According to MH dermatology expert Adnan Nasir, MD, any man considering including creatine in his diet should go to a respected health food or vitamin and nutrition store. The dietary supplement comes in powder, pill, energy bar, and drink mix forms. Find out here how to get a quality creatine supplement. Before returning home with a barrel of powder, men with underlying kidney illness ought to speak with their doctor. Maintain the recommended daily intake of 3 to 5 grams. 20 grams at a time won’t make you grow into the Hulk over night. Because creatine is water soluble, taking too much will result in you practically dumping your money down the toilet. At least you can pretty well guarantee that taking creatine won’t make you start noticing hair in the shower drain.
