Does Creatine Cause Acne?

If you take creatine for workouts and notice breakouts, you might wonder if there's a connection. Creatine is one of the most popular supplements among athletes and gym-goers, with millions using it to boost performance and build muscle. But can creatine cause acne?

The short answer: there's no direct scientific evidence that creatine causes acne. However, the story is more nuanced than a simple yes or no. Let's look at what research actually shows and what factors might really be behind those post-gym breakouts.

The Connection Between Creatine and Acne

Despite widespread concerns online, no studies have directly linked creatine supplementation to acne breakouts. The confusion often stems from people mistaking creatine for anabolic steroids, which can cause acne. Creatine is not a steroid—it's a compound naturally found in your muscles and brain.

However, one small 2009 study raised questions. Researchers found that college rugby players taking creatine for three weeks showed a 56% increase in DHT (dihydrotestosterone) levels during the loading phase, with levels remaining 40% above baseline during maintenance. DHT is a hormone that can increase oil production in your skin, potentially leading to clogged pores and acne.

Here's the catch: no other study has been able to replicate these results. Twelve additional studies examining creatine's effects on testosterone found no significant hormonal increases. A 2025 randomized controlled trial specifically found no significant differences in DHT levels between creatine and placebo groups over 12 weeks.

The current scientific consensus? Creatine supplementation does not increase DHT or testosterone levels in ways that would trigger acne.

Who Might Be More at Risk

Even though creatine doesn't directly cause acne, some people may be more sensitive to any potential effects:

• People already prone to acne: If you have acne-prone skin, you may notice breakouts more easily from various factors, including lifestyle changes

• Those with hormonal sensitivity: Some individuals are more reactive to even small hormonal fluctuations

• High-dose users: Taking more than recommended doses (typically 3-5 grams daily for maintenance) could theoretically increase any effects, though this remains unproven

If you notice breakouts after starting creatine, it's worth examining other factors that changed at the same time.

Other Factors That Matter More

When people start taking creatine, they often make other changes that are more likely to trigger acne:

Whey Protein in the Same Shake

Many people mix creatine with whey protein powder. Unlike creatine, whey protein has strong scientific evidence linking it to acne. Whey raises insulin-like growth factor 1 (IGF-1) levels, which increases oil production and can lead to clogged pores. Studies have documented acne outbreaks in bodybuilders after starting whey protein supplementation.

More Intense Workouts and Sweating

Creatine helps you push harder during workouts, which means more sweating. Sweaty skin creates a breeding ground for bacteria. When sweat, oil, and bacteria get trapped in your pores, acne follows. The problem isn't the creatine—it's not showering quickly enough after your workout.

Gym Hygiene Habits

Common gym behaviors that contribute to breakouts include:

• Touching your face with unwashed hands

• Wearing tight, non-breathable gym clothes that trap sweat

• Using shared gym equipment without wiping it down first

• Sitting in sweaty workout clothes for extended periods

Dietary Changes

People who start creatine often change their entire diet—eating more protein, dairy, or high-glycemic foods. These dietary shifts can affect your skin more than the creatine itself.

How to Use Creatine Without Breaking Out

If you want to continue taking creatine while protecting your skin, follow these evidence-based strategies:

• Shower immediately after workouts: Don't let sweat sit on your skin. Use a non-comedogenic cleanser with salicylic acid to unclog pores

• Stay hydrated: Creatine draws water into your muscles, so drink plenty of water throughout the day

• Wear breathable fabrics: Choose moisture-wicking, loose-fitting workout clothes that don't trap sweat against your skin

• Keep your hands off your face: Avoid touching your face during and after workouts

• Consider your protein source: If you're mixing creatine with whey protein, try switching to pea protein or another plant-based alternative that's less likely to trigger breakouts

• Stick to recommended doses: Take 3-5 grams daily for maintenance rather than prolonged high-dose loading phases

• Maintain a consistent skincare routine: Use oil-control products if you're prone to acne, and don't skip your regular cleansing routine

When to See a Dermatologist

If you experience persistent or severe breakouts after starting creatine or changing your workout routine, consult a dermatologist. They can:

• Determine if your acne is hormonal, bacterial, or related to other factors

• Prescribe appropriate treatments like topical retinoids or antibiotics

• Help you identify specific triggers in your diet or supplement routine

• Recommend skincare products that work with your athletic lifestyle

Don't let acne concerns stop you from reaching your fitness goals. Professional guidance can help you maintain both clear skin and optimal performance.

The Bottom Line

Current scientific evidence does not support a direct link between creatine supplementation and acne. The one study suggesting a hormonal connection has not been replicated, and recent research has found no significant effects on DHT or testosterone levels.

If you're experiencing breakouts while taking creatine, look at the bigger picture. Whey protein, increased sweating, poor gym hygiene, and dietary changes are far more likely culprits. Focus on proper post-workout skincare, stay hydrated, and consider whether other supplements or habits might be affecting your skin.

For most people, creatine remains a safe and effective supplement that won't interfere with clear skin—as long as you maintain good hygiene habits and a solid skincare routine.