Stanford neuroscientist Andrew Huberman is addressing growing concerns about creatine’s potential link to hair loss. He recently talked about it in a video on social media.
The renowned researcher has been taking creatine for over three decades since age 17. He acknowledges that while scientific evidence remains limited, user experiences shouldn’t be dismissed entirely. “I don’t think creatine causes hair to fall out, at least not based on the scientific literature,” Huberman states, though he admits the anecdotal reports deserve attention.
The concern stems from a single study showing creatine’s effect on dihydrotestosterone (DHT), a hormone notorious for male pattern baldness. “There’s one study showing a small effect on dihydrotestosterone increases DHT. And indeed in men, when DHT levels go up the tendency, depending on your genetic makeup and the distribution of androgen receptors on your head and face, the tendency is for your beard to grow and hair to fall out,” Huberman explains.
Despite the limited research, Huberman receives regular reports from users who believe creatine is thinning their hair. Rather than dismissing these concerns outright, he advocates for a practical approach. “A number of people take creatine and they tell me they think it makes their hair thinner. I don’t know,” he admits candidly.
His own experience tells a different story. Taking 5 to 10 grams of creatine monohydrate daily, Huberman reports no hair loss issues, noting that his hair “grows really, really fast” due to his genetics and hormone balance. However, he emphasizes that individual responses can vary significantly.
The neuroscientist’s recommendation reflects his broader philosophy of personalized supplementation. “If you think it’s thinning your hair, just don’t take it or take less and then do that washout and see if the effect goes away,” he suggests. “You know, not everyone’s going to react the same to these things.”
Huberman’s approach includes periodic “washouts” – taking a complete week off creatine every four months to assess its ongoing effects. This practice, while not supported by peer-reviewed studies, allows users to evaluate whether the supplement continues benefiting them.
The discussion extends beyond hair concerns to address another common complaint: subcutaneous water retention. Many users, particularly women, report feeling that creatine causes water retention under the skin rather than just in muscles where it’s intended to work. Huberman suggests experimenting with lower doses, starting with just one or two grams daily after a washout period, to find the optimal amount that provides benefits without unwanted side effects.
Interestingly, Huberman reports that NMN and NR supplements, which boost NAD levels, dramatically accelerate his hair and nail growth, though he emphasizes this observation lacks scientific backing. “I don’t think NAD is going to increase my lifespan. I do notice anytime I take something to augment NAD levels that my hair grows much, much faster,” he notes.
Rather than making blanket statements about creatine’s safety or effects, he encourages users to monitor their own responses and adjust accordingly.
“Take into account what you are experiencing. Yes, the placebo effect is a very powerful thing, but take into account what you’re experiencing,” Huberman advises, suggesting that personal observation should inform supplement decisions alongside scientific literature.
For creatine users concerned about hair loss, Huberman’s message is trust your experience and adjust your regimen accordingly, rather than ignoring potential side effects simply because they’re not definitively proven.
