Hey what's up guys, Sean Nalewanyj here of BodyTransformationTruth.com, and in this video
I want to talk a little bit about the issue of creatine and hair loss, which is a potential
creatine side effect that has been discussed quite a bit over the past few years.
So does creatine cause baldness, or is this just a myth?
Now, the exact causes of male pattern baldness aren’t fully understood and I’m definitely
not an expert on that particular subject, but it does seem to be pretty closely linked
to a compound called DHT, or “dihydrotestosterone”.
And in people who are sensitive to DHT because of genetic reasons, nutrients are basically
blocked off from being absorbed by the hair follicles and this causes them to shrink over
time.
So back in 2009 there was a study done on rugby players to see how creatine affects
levels of DHT in the blood.
One group did a standard 25 gram per day loading phase for 1 week followed by 2 weeks at a
maintenance dose of 5 grams, and the other group was just given pure glucose.
And at the end of the study it was shown that in the group who did supplement with the creatine
there was a 56% increase in DHT levels after the first week, and that dropped off to 40%
after the 2 weeks at a maintenance dose.
So, that study is basically the main evidence that we have on this topic and everything
related to creatine and hair loss ultimately comes from this one particular study.
Now, it definitely is interesting, but let me give you a few important to consider before
making any hard conclusions here.
Number 1, again, this is just one single study and the results have never actually been replicated,
and studies show varying results for different things all the time, so definitely keep that
I mind.
Number 2, DHT levels dropped by 16% after the creatine dose was reduced, and since the
study was only 3 weeks long it is possible that those levels would have continued to
drop over time.
25 grams is a lot to take in one day and as I’ve discussed many times before there’s
really no need at all for a creatine loading phase, so, we really don’t know what the
results would have looked like if the study had carried on for a longer period of time
or if a lower dose was used right from the start.
Point number 3, hormone levels do fluctuate quite a bit over any given 24 hour period,
and we don’t actually know if the DHT levels were measured at the same time every day.
Number 4, we don’t have any information about the specific training or nutrition programs
that were followed, and research has actually shown that intense training on its own can
actually cause an increase in DHT, so even if the training program wasn’t the sole
cause for the increase, it still could have played a role.
And number 5, yes you will see forum threads with guys saying that they started supplementing
with creatine and then they experienced hair loss as a result, but given the millions of
people who supplement with creatine all around the world who would have been prone to hair
loss no matter what, it’s obvious just based on coincidence alone that some lifters would
see what looks like a connection between the two even if there really isn’t an actual
connection there, so I would definitely take those reports with a grain of salt.
So bottom line, does creatine cause hair loss and balding in men, well, the short answer
is that we really don’t know for sure.
I wish I could give a definitive guideline here, but like with many issues when it comes
to fitness supplements, the answers are not black and white.
But that said my overall advice would be this.
First off, if you currently have a strong hairline with a full head of hair and hair
loss doesn't run in your family, then I really wouldn’t worry about it and that’s because
it’s not necessarily an increase in DHT levels itself that causes hair loss, but instead,
it’s how sensitive your body is to that DHT based on your genetics.
So, even if there is a link between creatine and baldness, it would only be an issue of
concern for guys who are genetically prone to it in the first place.
And secondly, if early hair loss does run in your family or you are already noticing
it yourself, then it’s really up to you to just take the evidence that’s available
here and make your own decision.
I personally don’t consider this one study to be a serious cause for alarm because of
the facts that I just mentioned, it is just one study after all, but it is up to you to
just weigh out the possibilities for yourself.
One thing I would mention though is that if you do decide to use creatine and you want
to absolutely minimize the risk here, then juststick to a lower dose of 3 grams per day
just to be on the safe side because even 3 grams per day is still going to allow for
maximum creatine benefits in most people.
So thanks for watching this video lesson, I hope you found the information useful here
today.
For more science-based, no nonsense training, nutrition and supplementation advice to maximize
your muscle building and your fat burning progress, along with concrete step by step
plans that you can follow, make sure to head over to BodyTransformationTruth.com and grab
my complete “Body Transformation Blueprint” System by clicking the icon at the top of
the video or using the link in the description box below.
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Talk to you again soon.