How sports and sports supplements affect hair loss

Hair loss is one of the most common aesthetic problems for men. The causes are diverse, ranging from genetics to hormonal factors, stress , and certain pathologies. But have you ever considered how physical activity affects hair ? Hospital Capilar explains that there is no direct relationship between physical training and hair health, but regular exercise can improve circulation and overall health, which also benefits hair.

Dr. Carlos Portinha, Chief Clinical Officer of the Insparya group , shares this opinion. He states that "regular exercise can be beneficial for hair health. Exercise improves blood circulation and oxygenation of the scalp , strengthening hair follicles and promoting healthier hair growth. Furthermore, exercise helps reduce stress, one of the main factors that can trigger or worsen hair loss, since stress increases cortisol levels, a hormone that negatively affects hair follicles."

However, the expert warns about the dangers of extreme exercise. "Excessive exercise, especially when accompanied by inadequate nutrition and lack of rest, can increase physiological stress levels, elevating cortisol levels and negatively affecting hair health. Extreme exercise can disrupt hormonal balance and cause nutritional deficiencies , factors that can contribute to hair loss in predisposed individuals." Dr. Portinha believes that, in any case, "moderate and well-planned exercise, along with a balanced diet and adequate rest, usually has positive effects on hair."

Creatine is one of the most popular supplements among fitness enthusiasts because it improves performance in high-intensity sports and increases muscle mass. However, it has also been linked to hair loss, following a 2009 study published in the Clinical Journal of Sport Medicine, which discussed increased DHT (dihydrotestosterone) levels in rugby players taking creatine. DHT is indeed linked to androgenetic alopecia. However, Dr. Carlos Portinha assures that "current evidence is inconclusive: although creatine can elevate DHT levels within normal limits, it has not been shown to directly cause hair loss . In people genetically predisposed to androgenetic alopecia, creatine may accelerate the process, but it does not universally cause it and not in patients without the condition."

It's also common for people who exercise regularly to take protein powder to improve their performance. Hospital Capilar maintains that moderate consumption of protein powder generally doesn't negatively affect hair , but if consumed in excess or with an unbalanced diet, it can lead to imbalances that could affect hair health.

"Specifically, excess protein can overload the kidneys and alter the nutrient balance, which in turn can affect hair loss, making it weaker or more prone to falling out," says Dr. Mª del Carmen Soto .

Dr. Portinha adds that "there is no solid evidence showing that high protein consumption or protein shakes cause baldness or alopecia on their own. However, some protein shakes contain additives such as creatine or hormone precursors that could, in predisposed individuals, accelerate hair loss by increasing DHT. In general, a protein-rich diet is beneficial for hair health, as long as it is balanced and the use of supplements containing hormone additives is avoided."

Exercise is an ally for health, and as has been proven, it can also be an ally for hair, as long as it is combined with a balanced and varied diet and adequate rest. Regarding sports supplements, it's best not to overdo it and to take them under the advice of a doctor or nutritionist. "It's important to maintain a balanced diet, stay well hydrated, avoid excessive supplementation, reduce stress, and get enough rest , in addition to consulting a professional to adjust the supplementation you're taking," notes Dr. Soto.

On the other hand, it's essential to remove sweat from the scalp by washing your hair after exercising. It's worth remembering that hair loss is not associated with frequent washing . "After exercising, it's advisable to remove sweat and toxins from the scalp to avoid irritation and maintain hair health. Therefore, you should wash your hair after every workout, always using a mild shampoo suitable for frequent use," recommends Dr. Portinha of Insparya.