Creatine Monohydrate
What the evidence shows
The single most well-studied supplement in existence for strength and muscle gain. The persistent myth that creatine spikes DHT and causes hair loss traces to one small 2009 study measuring a DHT increase, not hair loss itself — no trial has ever shown creatine causes hair loss. Worth including here specifically to correct that myth, not because it's a hormone supplement.
How it's thought to work
Increases phosphocreatine stores in muscle, improving ATP regeneration during high-intensity effort — a performance mechanism, not a hormonal one.
Typical Dosage
3–5g/day, no loading phase necessary.
Safety Notes
One of the most safety-tested supplements available. Ensure adequate water intake; no credible evidence of kidney harm in healthy individuals at standard doses.
Want the full clinical breakdown?
Creatine doesn't raise testosterone. One small 2009 trial found it raised DHT — and that single study is behind almost every 'creatine causes hair loss' claim. Here's what it actually showed, and what it means for you.
Read the full evidence reviewConsidering adding Creatine Monohydrate to your routine?
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