Table of Contents

1. Introduction
2. Understanding Creatine: More Than Just Muscle
3. The Hair Loss Hypothesis: Unpacking the 2009 Study
4. Modern Science Speaks: Dispelling the Myth
5. Beyond Hair Loss: The Broader Landscape of Creatine Safety and Use
6. Holistic Wellness: Supporting Your Body from Head to Toe
7. Integrating Creatine Into Your Active Lifestyle
8. Giving Back: Our Purpose Beyond Supplements
9. FAQ

Introduction

In the world of fitness and wellness, few supplements generate as much buzz and, occasionally, as much confusion as creatine. Heralded by athletes for its profound impact on strength, power, and exercise performance, creatine is a staple in many active lifestyles. Yet, a persistent question often surfaces, casting a shadow of doubt for some: does creatine helps hair growth, or more often, does it cause hair loss? This concern, while widespread, is largely rooted in a single, often misunderstood study. It's a prime example of how quickly misinformation can spread, overshadowing a mountain of scientific evidence.

At BUBS Naturals, we believe in a no-BS approach to wellness, providing clean, functional, and science-backed supplements that support a life of adventure and purpose. Inspired by Glen “BUB” Doherty's legacy, our commitment extends to clarifying the science behind popular wellness topics, ensuring you have the accurate, empowering information you need to make informed choices. This post will dive deep into the science of creatine, explore the origins of the hair loss myth, review the most current research, and ultimately, shed light on how this powerful supplement truly interacts with your body, including your hair. By the end, you'll have a comprehensive understanding, allowing you to confidently integrate creatine into your wellness routine.

Understanding Creatine: More Than Just Muscle

Creatine is one of the most thoroughly researched and effective supplements available, revered for its benefits in enhancing physical performance. But what exactly is it, and how does it work within our bodies? To truly understand its potential impact, or lack thereof, on hair, we first need to appreciate its fundamental role in cellular energy.

What is Creatine?

Creatine is a naturally occurring organic compound, a nitrogenous acid synthesized in the body primarily from three amino acids: L-arginine, glycine, and L-methionine. While our bodies produce it, we also obtain creatine through dietary sources, mainly meat and fish. It's predominantly stored in our muscles, though smaller amounts are found in the brain and other tissues. Its primary function is to help regenerate adenosine triphosphate (ATP), often called the "energy currency" of the cell.

Think of ATP as the fuel that powers all cellular functions, from muscle contraction to brain activity. During high-intensity, short-burst activities – like lifting weights, sprinting, or explosive movements – our muscles rapidly consume ATP. Our bodies have a limited supply of readily available ATP, and creatine plays a crucial role in quickly replenishing it.

How Creatine Powers Your Body

The magic of creatine lies in its ability to form phosphocreatine (PCr). When our muscles engage in strenuous activity, ATP breaks down into ADP (adenosine diphosphate) to release energy. This process depletes ATP stores. Phosphocreatine then donates its phosphate group to ADP, rapidly converting it back into ATP. This rapid replenishment mechanism allows muscles to sustain high-intensity efforts for longer periods, delay fatigue, and ultimately, perform more work.

For athletes, this means increased strength, enhanced power output, improved training adaptations, and even support for faster recovery. It’s a powerful ally for anyone pushing their physical limits, contributing to that extra repetition, that faster sprint, or that more demanding climb. We believe in providing simple, effective ingredients, which is why our Creatine Monohydrate is a single-ingredient, high-quality supplement designed to seamlessly support your strength, power, and training performance.

Creatine for All: Beyond the Stereotypes

While creatine gained popularity in the bodybuilding and athletic communities, often associated with men seeking muscle gains, its benefits extend far beyond. Research increasingly shows that creatine can be a valuable supplement for both men and women across various life stages. Women, for example, can experience similar improvements in muscle strength and exercise performance. Moreover, creatine is being studied for its potential benefits beyond physical performance, including cognitive support and its role in healthy aging, helping to support muscle mass and function in older adults.

At BUBS Naturals, our commitment is to active lifestyles for everyone, regardless of gender or age. We champion the idea that high-quality, science-backed supplements should be accessible and beneficial for anyone pursuing their personal best. Just as important as performance is ensuring our bodies are well-hydrated, especially during and after intense activity. That's why we also offer our Hydration Collection, featuring performance-focused electrolytes like Hydrate or Die – Lemon and Hydrate or Die – Mixed Berry, to ensure fast, effective hydration and muscle function support.

The Hair Loss Hypothesis: Unpacking the 2009 Study

The persistent concern regarding creatine and hair loss largely stems from a single study published in the Clinical Journal of Sports Medicine in 2009. This research, while shedding light on some physiological changes, became the unwitting catalyst for widespread speculation. Understanding this study and its limitations is key to dispelling the myth.

The Origin of the Concern

The 2009 study involved a group of college-aged male rugby players. Participants underwent a "loading phase" of creatine monohydrate supplementation (25g/day with glucose for 7 days) followed by a maintenance dose (5g/day with glucose for 14 days). The researchers observed a significant increase in serum dihydrotestosterone (DHT) levels: a 56% increase after the loading phase, which remained 40% above baseline after the maintenance period. The DHT-to-testosterone ratio also increased.

It's crucial to note that this study measured hormone levels, specifically DHT, not actual hair loss. The leap from increased DHT to creatine causing baldness was a conclusion drawn by many outside the scientific community, leading to widespread anxiety among creatine users. This speculation gained momentum because DHT is a hormone well-established to play a significant role in androgenetic alopecia, commonly known as male pattern baldness.

Dihydrotestosterone (DHT) and Hair Follicles

To understand why the mention of DHT levels raised such an alarm, it helps to briefly explain its role in hair loss. DHT is a potent androgen, derived from testosterone through the action of the enzyme 5-alpha reductase. While testosterone is essential for many bodily functions, including muscle development and sex drive, DHT has a more targeted, and sometimes detrimental, effect on hair follicles in genetically predisposed individuals.

On the scalp, DHT can bind to specific androgen receptors in hair follicles, causing them to shrink and miniaturize over time. This process shortens the hair growth cycle, leading to thinner, shorter strands and, eventually, a cessation of hair production from those follicles. This is the underlying mechanism for pattern hair loss. Therefore, any substance speculated to increase DHT levels quickly becomes a suspect in the hair loss conversation.

Limitations and Critiques of the Original Research

While the 2009 study presented interesting findings regarding DHT levels, it had several critical limitations that are often overlooked when discussing the creatine-hair loss connection:

• Small Sample Size: The study involved only 20 participants, which is a very small number for drawing broad conclusions applicable to the general population.
• Unique Population: College-aged rugby players are a specific demographic with potentially different physiological responses compared to the average individual.
• Baseline Differences: The control group's baseline DHT levels were reportedly 23% lower than the creatine group at the outset, which could influence the observed percentage increases.
• No Hair Loss Measurement: Most importantly, the study did not actually measure hair loss or changes in hair density. It only observed changes in serum DHT levels. The assumption that increased DHT always translates to hair loss in all individuals is an oversimplification, especially when levels remain within a normal physiological range.
• Lack of Replication: Despite the initial concern, subsequent studies over the past decade and a half have largely failed to replicate these specific findings regarding a significant increase in DHT levels due to creatine supplementation.

In essence, the 2009 study provided a piece of a complex puzzle but was not the definitive answer. Its findings were not universally observed and, crucially, it did not directly link creatine to actual hair loss. This distinction is vital for a clear, scientific understanding.

Modern Science Speaks: Dispelling the Myth

In the years following the initial speculation, scientific inquiry has continued, aiming to clarify the relationship between creatine supplementation and hair health. The overwhelming body of evidence from more recent and robust studies paints a much clearer picture, largely dispelling the notion that creatine causes hair loss.

The Latest Research: A Clearer Picture

Since the 2009 rugby study, numerous other investigations have delved into creatine's effects on hormones, including testosterone and DHT, and some have even directly assessed hair follicle health. A significant randomized controlled trial (published in the Journal of the International Society of Sports Nutrition in 2025, though conducted earlier), directly addressed this very question. This study followed resistance-trained men who took 5 grams of Creatine Monohydrate daily for 12 weeks, measuring testosterone, free testosterone, DHT, and crucially, hair follicle health parameters such as density, follicular unit count, and hair thickness.

The findings were definitive: there were no significant differences between the creatine group and the placebo group in hormone levels (including DHT) or any of the measured hair outcomes. This study represents the strongest evidence to date, indicating that standard doses of creatine do not negatively impact scalp hair in healthy men over a sustained period. This aligns with multiple systematic reviews and trials that have consistently failed to replicate the DHT increase observed in the 2009 study or show any negative impact on hair when creatine is taken at typical recommended doses.

Why Replication Matters

In scientific research, the ability to replicate findings is a cornerstone of establishing credibility and generalizability. A single study, no matter how intriguing, is rarely enough to form a conclusive scientific consensus. For a hypothesis to be considered robust, independent researchers using similar methodologies should be able to achieve comparable results. The fact that the 2009 study's DHT findings have not been consistently replicated in over a dozen subsequent studies significantly weakens the argument for a creatine-hair loss link.

Instead, the broader scientific literature, supported by an umbrella review of creatine supplementation effectiveness, affirms the safety and efficacy of creatine for enhancing performance and supporting various health outcomes, without an observed detrimental effect on hair. Our dedication to providing clean, science-backed supplements means we stay abreast of the latest research, ensuring that our products like Creatine Monohydrate are not only effective but also backed by sound scientific understanding regarding their safety profile.

Individual Variability and Other Factors

While science clarifies creatine's general safety for hair, it's also important to acknowledge that hair loss is a complex issue with myriad contributing factors. If someone experiences hair thinning or shedding while taking creatine, it's highly probable that other underlying causes are at play, rather than the supplement itself. These can include:

• Genetic Predisposition: Androgenetic alopecia (pattern baldness) is primarily genetic. If you have a family history, you may be predisposed to hair loss regardless of supplement use.
• Stress: High levels of physical or emotional stress can trigger telogen effluvium, a type of temporary hair shedding.
• Nutritional Deficiencies: Lack of essential vitamins and minerals (like iron, vitamin D, zinc, or biotin) can impact hair health.
• Hormonal Imbalances: Beyond DHT, other hormonal fluctuations, such as those related to thyroid conditions or polycystic ovary syndrome (PCOS), can affect hair.
• Medical Conditions and Medications: Certain illnesses, infections, and prescription drugs can lead to hair loss as a side effect.
• Scalp Health: Conditions like dandruff, fungal infections, or inflammation can compromise hair follicles.

Therefore, if you're experiencing hair loss, it's always wise to consult a healthcare professional to identify the true root cause. Attributing it solely to creatine, especially in light of current research, might divert attention from more significant underlying issues that require proper diagnosis and care. Supporting overall wellness with a balanced diet, proper hydration, and supplements like Collagen Peptides (which support healthy hair, skin, and nails), can also contribute to your body's resilience.

Beyond Hair Loss: The Broader Landscape of Creatine Safety and Use

With the hair loss myth largely debunked by current scientific evidence, it's worth exploring the broader safety profile of creatine and addressing other common misconceptions. Our "no-BS" approach means we're transparent about what creatine can and cannot do, ensuring you understand its benefits and how to use it responsibly.

Is Creatine Safe?

The overwhelming majority of research in adult populations indicates that creatine supplementation, both short- and longer-term, is safe and generally well-tolerated. Decades of studies have consistently supported its safety for healthy individuals when taken at recommended doses (typically 3-5 grams per day after an optional loading phase). Regulatory bodies and international sports nutrition societies widely endorse creatine as one of the most effective and safe supplements for improving exercise performance.

For those curious about supporting general wellness, our Boosts Collection provides other functional ingredients like Vitamin C for antioxidant activity and collagen formation, or Apple Cider Vinegar Gummies for daily digestive support. We believe in providing options to support your unique wellness journey, always with the highest standards of purity and efficacy.

Common Misconceptions

Beyond hair loss, a few other myths occasionally surface about creatine:

• Creatine is an Anabolic Steroid: This is entirely false. Creatine is an amino acid derivative, a natural compound found in food and produced by the body. Anabolic steroids are synthetic versions of testosterone. They have completely different chemical structures and mechanisms of action. Creatine helps produce energy; steroids manipulate hormonal systems for muscle growth.
• Creatine Causes Kidney Damage: This concern arose from an isolated case study in 1998. However, extensive research since then, including studies on individuals with pre-existing kidney conditions (under medical supervision), has shown no evidence that creatine supplementation at recommended doses causes kidney damage in healthy individuals. Those with pre-existing kidney disease should always consult their doctor before taking any supplement, including creatine.
• Creatine Causes Dehydration and Muscle Cramping: While creatine is an osmotically active substance, meaning it pulls water into muscle cells (which is part of how it promotes muscle growth), studies have shown it does not typically lead to overall body dehydration or increased cramping. In fact, some research suggests it may even reduce cramping in certain athletic populations by supporting proper cellular hydration within muscles. Proper hydration, especially when exercising and taking supplements, remains essential. Our Hydration Collection is specifically formulated to support your body's electrolyte balance, helping you stay optimally hydrated for peak performance and overall well-being.

The Importance of Quality and Third-Party Testing

Because supplements are not regulated by the FDA in the same way as pharmaceuticals, the quality can vary significantly between brands. This is why our commitment to clean, high-quality, natural ingredients is paramount at BUBS Naturals. We believe in a "no-BS" approach, ensuring that what's on the label is what's in the product.

Our products, including our Creatine Monohydrate, are rigorously tested and certified by third parties like NSF for Sport. This independent certification verifies that our products contain exactly what they claim, are free from contaminants, and are clear of banned substances, providing athletes and everyday individuals with peace of mind. We stand by the purity and potency of our supplements, inspired by Glen Doherty's unwavering integrity.

Holistic Wellness: Supporting Your Body from Head to Toe

At BUBS Naturals, we understand that true wellness is a holistic endeavor, encompassing not just physical performance but also overall health, mental clarity, and a sense of purpose. While creatine plays a vital role in energy production and muscle support, it's part of a larger ecosystem of choices that contribute to your vitality.

Internal Wellness for External Radiance

Our bodies are intricate systems, and the health of one area often reflects in another. For instance, while creatine primarily focuses on muscle energy, the overall health of your body directly impacts the vitality of your skin, nails, and hair. A balanced diet rich in essential nutrients, adequate sleep, consistent hydration, and effective stress management are fundamental pillars of holistic wellness. These lifestyle choices nourish your body from the inside out, supporting its natural functions and resilience.

Consider incorporating a diverse range of nutrients that contribute to these foundational aspects. Our Collagen Peptides Collection offers a versatile way to support skin elasticity, hair strength, and nail health, alongside joint and gut wellness. Our Collagen Peptides are sourced from grass-fed, pasture-raised hydrolyzed collagen, providing easily mixable support for your body's natural structure.

The Role of Complementary Supplements

Supplements are designed to complement a healthy lifestyle, filling nutritional gaps and providing targeted support. When building a robust wellness routine, consider how different supplements can work synergistically to support your goals. For example, while Creatine Monohydrate powers your workouts, adequate hydration with our Hydration Collection is crucial for electrolyte balance and overall bodily function. Similarly, adding a versatile boost like our MCT Oil Creamer to your morning coffee can support sustained energy and mental clarity, perfectly aligning with an active and focused day.

We believe in fostering a deep connection to nature and functional ingredients that genuinely support your body's natural capabilities. Each product we offer is carefully selected and rigorously tested to ensure it meets our high standards for purity and effectiveness, helping you feel your best to pursue your adventures.

BUBS Naturals' Approach to Clean Supplements

Our product philosophy at BUBS Naturals is straightforward: simple, effective ingredients, with a no-BS attitude. We cut through the noise and deliver supplements that work, inspired by the clarity and honesty that defined Glen “BUB” Doherty. This means:

• Clean Ingredients: We prioritize natural, high-quality, and responsibly sourced ingredients.
• Science-Backed: Our choices are informed by scientific research, not fads.
• Rigorous Testing: Third-party certifications like NSF for Sport ensure purity and potency.
• Effortless Integration: Our products are designed to mix easily into your daily routine, because wellness should never feel like a chore.

We offer more than just supplements; we offer tools to empower your journey towards a healthier, more adventurous life.

Integrating Creatine Into Your Active Lifestyle

Embracing the benefits of Creatine Monohydrate can be a straightforward step in enhancing your physical performance and supporting your wellness goals. At BUBS Naturals, we make it easy to integrate high-quality, functional supplements into your daily routine.

Choosing Your Supplement

When it comes to creatine, quality matters. Look for pure creatine monohydrate, which is the most researched and effective form. Avoid products with unnecessary fillers, artificial sweeteners, or proprietary blends that obscure ingredient amounts. Our Creatine Monohydrate is exactly that: a single-ingredient, unflavored powder, giving you pure, effective support without any distractions.

This commitment to simplicity and efficacy is at the core of our brand. We want you to feel confident in every scoop, knowing you're fueling your body with exactly what it needs, and nothing it doesn't.

Dosing and Timing

For optimal results, creatine is typically taken in one of two ways:

1. Loading Phase: Some individuals opt for a loading phase to rapidly saturate muscle creatine stores. This usually involves taking 20-25 grams of creatine per day, divided into 4-5 doses, for 5-7 days.
2. Maintenance Phase: After a loading phase, or if skipping the loading phase, a daily maintenance dose of 3-5 grams is generally recommended. Muscle creatine stores will still saturate over a few weeks with consistent daily intake, just more gradually.

The timing of your creatine intake is flexible. While some prefer to take it post-workout with carbohydrates to maximize absorption, consistent daily intake is more important than precise timing. Simply mix your Creatine Monohydrate into water, juice, or your favorite smoothie. It's unflavored, making it incredibly versatile.

For those looking for an extra boost in their morning routine, consider adding our Butter MCT Oil Creamer – 10 oz Tub to your coffee. It delivers clean, sustained energy and supports mental clarity, helping you tackle your day with focus, just like creatine empowers your physical performance.

The BUBS Naturals Difference

Our dedication goes beyond just the ingredients. We are committed to fostering a community that values adventure, wellness, and purpose. When you choose BUBS Naturals, you're not just getting a supplement; you're joining a mission. Our products are designed to fit seamlessly into your active life, supporting your goals without compromise. One scoop. Feel the difference.

Whether you're pushing for a new personal best, navigating a demanding outdoor adventure, or simply aiming for consistent daily vitality, our Creatine Monohydrate is here to help fuel that journey.

Giving Back: Our Purpose Beyond Supplements

At BUBS Naturals, our mission extends far beyond crafting exceptional wellness products. It's woven into the very fabric of our being, inspired by the remarkable life and enduring legacy of our namesake, Glen “BUB” Doherty. For us, true wellness includes a deep sense of purpose and a commitment to making a positive impact on the world.

The Legacy of Glen "BUB" Doherty

Glen Doherty, or "BUB" to his friends, lived a life defined by adventure, unwavering courage, and a profound sense of duty. A former Navy SEAL and an avid outdoorsman, BUB embraced every challenge with zeal, pushing his limits and inspiring those around him. His tragic loss in Libya in 2012 left a void, but also a powerful inspiration: to live fully, pursue passion, and never forget those who serve.

His spirit of adventure, dedication to wellness, and selfless commitment to others are the guiding principles behind BUBS Naturals. We strive to embody his integrity and grit in everything we do, from sourcing our ingredients to supporting our community.

Our 10% Rule

In honor of BUB's legacy and his service, we proudly uphold our 10% Rule: we donate 10% of all our profits to veteran-focused charities. This isn't just a marketing slogan; it's a fundamental part of who we are. It's our way of giving back to those who have sacrificed so much, ensuring that BUB's spirit of service continues to make a tangible difference in the lives of veterans and their families. Every purchase you make with BUBS Naturals contributes directly to this vital mission, connecting your pursuit of personal wellness with a greater purpose.

Living a Life of Purpose

We believe that feeling your best empowers you to do your best, whether that's tackling a new fitness goal, embarking on an outdoor adventure, or simply being present for your loved ones. By providing clean, science-backed supplements like Creatine Monohydrate, we aim to support your journey towards peak physical and mental well-being. This vitality, in turn, allows you to live a life full of purpose, just as BUB did.

Explore our full range of products, from our foundational Collagen Peptides Collection to our performance-enhancing Boosts Collection, and discover how our commitment to quality and giving back can enhance your wellness journey. Choose BUBS Naturals, and join us in living a life of adventure, wellness, and purpose.

FAQ

Q1: Does creatine supplementation definitively cause hair loss?

No, current scientific evidence does not support the claim that creatine supplementation causes hair loss. While a 2009 study on rugby players observed an increase in DHT (a hormone linked to hair loss) after creatine use, this finding has not been replicated in numerous subsequent, more robust studies. The most recent randomized controlled trials have found no significant impact on DHT levels or hair follicle health in healthy individuals taking standard doses of creatine.

Q2: Can creatine benefit my hair in any way?

While oral creatine supplementation's primary benefits relate to muscle energy and performance, some research suggests that topical application of creatine may support hair follicle vitality. This is because creatine plays a critical role in cellular energy metabolism, and applying it directly to the scalp could potentially energize hair follicles. However, this is distinct from the effects of oral supplementation, which is primarily focused on internal physiological processes. For overall hair and skin health, supplements like our Collagen Peptides are widely recognized for their supportive role.

Q3: Are there any other side effects of creatine I should be aware of?

Creatine is one of the most thoroughly researched and generally safe supplements for healthy adults when taken at recommended doses (typically 3-5 grams per day). Common misconceptions include it causing kidney damage, dehydration, or being an anabolic steroid—all of which have been debunked by extensive research. Some individuals might experience mild water retention initially, especially during a "loading phase," but this often normalizes with continued use and proper hydration. As with any supplement, if you have pre-existing medical conditions, it's always best to consult a healthcare provider. Staying hydrated is also key, and our Hydration Collection can help support your body’s needs.

Q4: How can I ensure I'm getting high-quality creatine?

To ensure you're consuming a high-quality product, look for pure creatine monohydrate from reputable brands that prioritize third-party testing. Certifications like NSF for Sport verify that a product contains what it claims, is free from contaminants, and is clear of banned substances. At BUBS Naturals, our Creatine Monohydrate is rigorously tested and certified, reflecting our "no-BS" commitment to clean, science-backed supplements. Choosing trusted sources helps you feel confident in what you're putting into your body.