Table of Contents

1. Introduction
2. Understanding Creatine: The Fuel for Your Drive
3. The Complex World of Hair Growth and Loss
4. The Creatine-DHT Hypothesis: Tracing the Origin of the Concern
5. Unpacking the Latest Research: Beyond the 2009 Study
6. Creatine's Potential Role in Cellular Health and Beyond
7. Dispelling Common Myths and Clarifying the Facts
8. Optimizing Your Wellness Routine with Confidence
9. Our Commitment: Beyond Supplements
10. Conclusion
11. FAQ

Introduction

For many of us dedicated to an active lifestyle, seeking ways to optimize performance and support overall wellness is a continuous journey. Creatine Monohydrate stands out as one of the most widely researched and effective supplements for boosting strength and endurance, an essential part of our Boosts Collection. Yet, amidst its widespread acclaim, a persistent question echoes through fitness communities: Does creatine cause hair loss? This concern, often fueled by an older study and subsequent speculation, has left many wondering whether their pursuit of peak physical condition might come at the cost of their hair health.

At BUBS Naturals, we believe in a no-BS approach to wellness, providing clean, functional, and science-backed supplements that genuinely support your adventures. We understand that informed choices are the cornerstone of a fulfilling wellness journey, and that means diving deep into the science. This isn't just about selling products; it's about empowering you with accurate information so you can confidently make decisions that align with your health and fitness goals.

In this comprehensive post, we'll strip away the conjecture and explore the robust scientific evidence surrounding creatine and its rumored connection to hair loss. We'll delve into what creatine is, how hair grows, the origins of the concern, and critically examine the most up-to-date research, including recent findings that shed new light on this popular debate. Our aim is to provide clarity, dispel common myths, and equip you with the knowledge to integrate creatine into your wellness routine with peace of mind, all while upholding our commitment to quality, transparency, and a life of purpose.

Understanding Creatine: The Fuel for Your Drive

Creatine is a naturally occurring compound found primarily in our muscle cells. It's synthesized in the body from three amino acids—arginine, glycine, and methionine—and we also obtain it from certain foods like red meat and fish. However, for those pushing their physical limits, dietary intake often isn't enough to fully saturate muscle stores, which is where supplementation comes in. Our Creatine Monohydrate is designed for just this purpose, offering a clean, single-ingredient solution to support your strength and power goals.

The Mechanics of Muscle Energy

At its core, creatine plays a vital role in cellular energy production, particularly during short bursts of high-intensity activity. Think of sprinting, heavy weightlifting, or any exercise requiring quick, explosive power. During these moments, your muscles rapidly use adenosine triphosphate (ATP), the body's primary energy currency. When ATP is used, it loses a phosphate molecule and becomes adenosine diphosphate (ADP).

This is where creatine steps in. Stored in your muscles as phosphocreatine, it readily donates its phosphate group to ADP, quickly regenerating ATP. This rapid replenishment allows your muscles to sustain high-intensity efforts for longer periods, enabling you to squeeze out extra repetitions, lift heavier, or maintain peak performance when it matters most. It’s a mechanism that directly translates to enhanced strength, improved power output, and better overall training performance. For those who embrace adventure and push their physical boundaries, the ability to train harder and recover more effectively is invaluable.

Why Creatine Monohydrate is the Gold Standard

While various forms of creatine exist, creatine monohydrate remains the most extensively studied and scientifically validated. Its efficacy, safety, and bioavailability are well-established, making it the preferred choice for athletes and active individuals worldwide. We stand behind our Creatine Monohydrate because it aligns with our commitment to simple, effective ingredients and a no-BS approach. It mixes effortlessly into your favorite beverage and is rigorously tested to ensure you're getting only the highest quality to support your active lifestyle.

Beyond immediate performance benefits, consistent Creatine Monohydrate supplementation can contribute to increased lean muscle mass over time when combined with resistance training. This makes it a cornerstone supplement for anyone looking to optimize their physical capabilities and maintain a robust, active life.

The Complex World of Hair Growth and Loss

Before we delve into the creatine debate, it's helpful to understand the basic biology of hair and the common factors that influence its growth and loss. Hair isn't just there; it's a dynamic structure constantly undergoing a cycle of growth, rest, and shedding.

The Hair Growth Cycle

Each hair follicle on our scalp follows a cyclical pattern with three main phases:

1. Anagen (Growth Phase): This is the active growth period, lasting anywhere from two to seven years. During anagen, hair cells divide rapidly, and hair grows about half an inch per month. The longer a hair stays in this phase, the longer it can grow.
2. Catagen (Transition Phase): A short transitional phase lasting about two to three weeks. Growth stops, and the hair follicle shrinks.
3. Telogen (Resting Phase): This phase lasts around two to four months. The hair rests in the follicle, and eventually, the old hair sheds to make way for new hair growth. On average, we shed 50-100 hairs a day as part of this natural cycle.

Understanding this cycle is crucial because disruptions can lead to noticeable hair thinning or loss.

Common Causes of Hair Loss

Hair loss is a multifaceted issue with various contributing factors. It's rarely a single cause, but often a combination of influences:

• Genetics: The most common cause is hereditary hair loss, known as androgenetic alopecia (male or female pattern baldness). This condition is largely determined by your genes and can start as early as your teens or twenties.
• Hormonal Changes: Fluctuations in hormones can trigger temporary or permanent hair loss. This can occur during pregnancy, childbirth, menopause, or due to thyroid issues.
• Stress: Both physical and emotional stress can push a large number of hair follicles into the resting phase prematurely, leading to a noticeable shedding a few months later. This temporary condition is called telogen effluvium.
• Nutritional Deficiencies: A diet lacking essential vitamins and minerals—such as iron, zinc, vitamin D, and biotin—can negatively impact hair health and contribute to thinning. Our bodies thrive on a balanced intake of nutrients, and supplements like our Vitamin C can help support overall health, including collagen formation which is vital for skin and hair.
• Medical Conditions & Medications: Certain medical conditions (e.g., alopecia areata, lupus) and medications (e.g., for cancer, depression, high blood pressure) can also lead to hair loss.
• Hair Styling Practices: Excessive heat styling, tight hairstyles, or harsh chemical treatments can cause damage and breakage, though typically not permanent follicle damage.

The Role of DHT in Hair Loss

One hormone frequently implicated in hereditary hair loss is dihydrotestosterone (DHT). DHT is a potent androgen, a byproduct of testosterone. In individuals genetically predisposed to androgenetic alopecia, hair follicles are particularly sensitive to DHT. When DHT binds to receptors in these susceptible follicles, it can cause them to shrink and miniaturize over time. This process shortens the anagen (growth) phase, leading to progressively thinner, finer, and shorter hairs until, eventually, the follicle may stop producing hair altogether. It’s this specific pathway that has fueled concerns about creatine, prompting a closer look at the science.

The Creatine-DHT Hypothesis: Tracing the Origin of the Concern

The idea that creatine might contribute to hair loss primarily stems from a single study published in 2009. This research, conducted on a group of college-aged male rugby players, examined the effects of creatine supplementation on their hormone levels. It's crucial to understand the details of this study and its limitations to properly contextualize the subsequent speculation.

The 2009 Van der Merwe Study

In this seminal study, participants underwent a "loading phase" of creatine supplementation (25 grams per day for 7 days), followed by a maintenance phase (5 grams per day for 14 days). The researchers reported that serum dihydrotestosterone (DHT) levels increased by 56% during the loading phase and remained 40% above baseline during the maintenance phase. Total testosterone levels, however, remained unchanged.

Because elevated DHT levels are a known factor in androgenetic alopecia, this study immediately sparked a wave of concern. The implication was that if creatine increased DHT, it could potentially accelerate or exacerbate hair loss in individuals predisposed to it. This single finding became the cornerstone of the creatine-hair loss hypothesis, propagating widely across online forums and fitness communities.

Why This Study Became So Influential

The impact of the 2009 study can be attributed to several factors:

• DHT's Known Role: The clear, established link between DHT and hereditary hair loss made any potential increase in DHT a significant red flag for many.
• Athlete Concerns: Creatine's popularity among athletes means a large, attentive audience was receptive to any information regarding its potential side effects.
• Lack of Immediate Counter-Evidence: For a period, this was the primary, direct research linking creatine to a hormonal pathway associated with hair loss, creating a vacuum for other interpretations.

However, it's vital to recognize that the study observed an increase in DHT levels, but it did not actually measure or report any hair loss in the participants. The link was inferential, suggesting a potential mechanism rather than a direct outcome. This distinction is often lost in casual discussions, leading to misunderstandings.

Moreover, the study involved a specific population (rugby players, who inherently engage in intense physical activity that can influence hormone levels), a relatively small sample size, and a short duration. These factors are important when evaluating the generalizability of its findings. The scientific process thrives on replication, and the inability to reproduce specific results in subsequent research often leads to a re-evaluation of initial conclusions. This principle is paramount in separating scientific hypotheses from established facts, especially concerning something as important as your health and wellness journey.

Unpacking the Latest Research: Beyond the 2009 Study

While the 2009 study undeniably sparked concern, the scientific community has since conducted more extensive research to investigate the relationship between creatine supplementation and hair loss. It's crucial to look at the broader body of evidence to form a well-rounded understanding. What the latest science tells us is far more reassuring than the initial speculation.

The Lack of Replication for DHT Increases

A significant point in the scientific discourse is the failure of subsequent studies to consistently replicate the finding of increased DHT levels due to creatine supplementation. Numerous randomized controlled trials and comprehensive reviews have examined creatine's effects on various hormones, including total testosterone, free testosterone, and DHT.

• Multiple Reviews and Trials: Since 2009, several studies have directly or indirectly investigated creatine's influence on androgenic hormones. The overwhelming majority of these studies, utilizing standard creatine dosages (typically 3-5 grams per day), have reported no significant increases in DHT, total testosterone, or free testosterone levels. This lack of replication is a critical aspect of scientific validation; if a finding cannot be consistently reproduced under similar conditions, its initial interpretation often needs re-evaluation.
• Variability in Baseline Levels: It's also worth noting that hormone levels can fluctuate due to numerous factors, including exercise itself. Some research suggests that intense resistance training, regardless of creatine supplementation, can transiently impact hormone levels.

The 2025 Study: Direct Evidence on Hair Follicle Health

Perhaps the most compelling evidence comes from a recent randomized controlled trial published in 2025 by Lak et al. This study was specifically designed to address the creatine-hair loss concern directly, making it highly relevant to our discussion.

• Study Design: The researchers recruited forty-five resistance-trained males (ages 18-40) and randomly assigned them to either a Creatine Monohydrate group (5 grams per day) or a placebo group (5 grams of maltodextrin per day) for 12 weeks.
• Key Measurements: Unlike previous studies that primarily focused on hormone levels, this trial took a crucial step further. It not only measured total testosterone, free testosterone, and DHT but also directly assessed hair follicle health using objective methods like the Trichogram test and FotoFinder system. These advanced techniques allowed researchers to evaluate hair density, follicular unit count, and cumulative hair thickness—direct indicators of hair growth and health.
• Findings: The results were clear: there were no significant differences between the creatine and placebo groups in hormone levels or any of the hair-related outcomes. This means creatine supplementation at standard doses for 12 weeks did not lead to increased DHT, nor did it negatively impact hair density, thickness, or overall follicle health in healthy young men.

The Strongest Evidence Yet

This 2025 study provides the strongest direct evidence to date that creatine, when taken at recommended doses, does not cause hair loss or negatively impact scalp hair health in healthy individuals. It directly refutes the long-standing speculation that originated from the 2009 study's un-replicated DHT findings.

The scientific consensus, based on the broader body of evidence, now strongly suggests that concerns about creatine causing hair loss are unfounded for the vast majority of individuals. This aligns perfectly with our commitment at BUBS Naturals to bring you clean, science-backed supplements that you can trust to support your wellness journey without unnecessary worries.

Creatine's Potential Role in Cellular Health and Beyond

While the primary focus of the creatine-hair loss debate has been on avoiding negative impacts, it's also worth briefly considering creatine's broader role in cellular health. Creatine is a fundamental molecule in energy metabolism, a process crucial for all cells, including those in hair follicles, skin, and nails.

Cellular Energy and Hair Follicle Function

Hair follicles are highly metabolically active structures, requiring a constant supply of energy to support the rapid cell division and protein synthesis necessary for hair growth. Given creatine's role in ATP regeneration, it theoretically contributes to the overall energy available for cellular processes. Some cosmetic research, often involving topical applications, has explored creatine's potential to support cellular vitality in the skin and hair, including its ability to stimulate mitochondrial activity and protein synthesis in cell cultures. This doesn't mean oral Creatine Monohydrate is a hair growth supplement, but it underscores creatine's fundamental importance to cellular energetics, which can indirectly support the body's natural functions.

For comprehensive wellness that includes support for healthy skin, hair, and nails, many individuals also incorporate supplements like our Collagen Peptides. Our collagen, derived from grass-fed, pasture-raised sources, provides the building blocks for connective tissues throughout the body, complementing a routine focused on general vitality.

Creatine for Overall Performance and Wellness

Our philosophy at BUBS Naturals extends beyond specific concerns to encompass holistic wellness. Creatine Monohydrate is a cornerstone of performance not just for its physical benefits, but also for its broader supportive role in an active lifestyle. When you have more energy and better recovery, you're more likely to stay consistent with your training, explore new adventures, and maintain the mental clarity that comes from feeling your best.

Other supplements, like our MCT Oil Creamer – 10 oz Tub, can further support sustained energy and mental focus, integrating seamlessly into your morning coffee or smoothie. These are all part of a larger picture of daily rituals that empower your body and mind to thrive. The pursuit of wellness, for us, is about providing simple, effective tools that enhance your natural capabilities, inspired by a legacy of strength and purpose.

Dispelling Common Myths and Clarifying the Facts

The longevity of the "creatine causes hair loss" myth is a testament to how quickly initial concerns can take root, especially when they touch on something as personal as hair. Let's systematically dismantle the most common misconceptions and firmly establish the facts based on current scientific understanding.

Myth 1: Creatine Always Causes Hair Loss

This is the most pervasive and misleading myth. The idea that anyone taking creatine will inevitably experience hair thinning is simply not supported by the evidence.

Fact: As detailed in the previous section, the scientific literature, including the recent 2025 randomized controlled trial, indicates that creatine supplementation at standard doses does not cause hair loss in healthy individuals. The initial concern stemmed from a single, un-replicated finding of increased DHT levels, which was never directly linked to actual hair loss in that study. Most people who supplement with creatine do not report or experience hair loss.

Myth 2: Creatine Causes Permanent Hair Loss or Damage

This myth suggests that if hair loss were to occur, it would be irreversible, causing lasting damage to follicles.

Fact: There is no strong evidence to suggest that creatine causes permanent hair loss. Even in hypothetical scenarios where creatine might (against current evidence) contribute to temporary shedding, any such effects would likely reverse upon discontinuation of the supplement, similar to other temporary forms of hair loss like telogen effluvium. Hair follicles generally retain their ability to produce hair unless permanently damaged by genetic predisposition over a long period or other severe factors.

Myth 3: Taking Higher Doses or a Loading Phase Will Definitely Worsen Hair Loss

Some believe that increasing creatine intake amplifies the risk or severity of hair loss.

Fact: The only study that reported a significant increase in DHT used a "loading phase" of 25 grams per day for 7 days. While this study did not measure hair loss, it raised questions about higher dosages. However, subsequent studies using standard maintenance doses (3-5 grams per day) have generally not found significant increases in DHT or any negative impact on hair. While caution is always prudent, there's no conclusive evidence that higher doses definitively lead to or worsen hair loss. In fact, many current recommendations for Creatine Monohydrate still include an optional loading phase, and millions of individuals have used it without hair-related issues.

Myth 4: If You're Genetically Predisposed to Baldness, Creatine Will Accelerate It

This is a nuanced concern, acknowledging the role of genetics but then linking creatine as an inevitable accelerant.

Fact: Genetics are undeniably the primary driver of androgenetic alopecia. While DHT plays a role in this genetic predisposition, current robust scientific evidence does not show that creatine supplementation increases DHT to a degree that would accelerate or initiate hereditary hair loss. The 2025 study, for example, did not observe any negative hair outcomes. If you have a strong family history of baldness, it's natural to be cautious about any supplement, but the available data does not specifically implicate creatine as a significant factor in accelerating genetic hair loss. A holistic approach to wellness means understanding your genetic predispositions and making informed lifestyle choices accordingly.

In summary, the narrative around creatine and hair loss has evolved considerably with new research. The initial alarm was based on a single piece of evidence that has not been consistently replicated and, crucially, did not even measure hair loss directly. The current, more comprehensive scientific understanding provides strong reassurance that Creatine Monohydrate is a safe and effective supplement for supporting your fitness journey, without needing to worry about its impact on your hair.

Optimizing Your Wellness Routine with Confidence

Embracing an active life of adventure and purpose means making choices that support your body and mind effectively and safely. For many, Creatine Monohydrate is a key part of that equation, empowering greater strength, power, and improved training performance. Given the current scientific understanding, you can incorporate it into your routine with confidence, knowing that the robust evidence points away from concerns about hair loss.

Integrating Creatine Monohydrate Responsibly

At BUBS Naturals, we advocate for a balanced, informed approach to supplementation. Here's how to make the most of your Creatine Monohydrate:

• Consistent Dosing: The most common and effective dosage for long-term benefits is 3-5 grams per day. Consistency is key, even on rest days, to keep your muscle creatine stores saturated. Our Creatine Monohydrate is designed to mix easily, making it simple to incorporate into your daily routine.
• Stay Hydrated: While creatine doesn't cause dehydration, it does draw water into muscle cells. Maintaining optimal hydration is always important for overall health, performance, and muscle function. Our Hydration Collection, including delicious options like Hydrate or Die – Lemon, can help replenish electrolytes and support fast, effective hydration, especially during intense workouts.
• Balanced Nutrition: Supplements work best when they complement a nutritious, whole-food diet. Ensure you're consuming enough protein, healthy fats, vitamins, and minerals to support muscle repair, energy levels, and overall vitality. For example, our Collagen Peptides can provide essential amino acids to further support connective tissues throughout your body.
• Listen to Your Body: Pay attention to how your body responds to any new supplement. If you have unique concerns, consulting with a healthcare professional is always a wise step to ensure your wellness plan is tailored to your individual needs.

A Holistic Approach to Hair and Overall Wellness

Maintaining healthy hair, vibrant skin, and strong nails is often a reflection of internal health. Beyond individual supplements, a holistic approach truly makes the difference:

• Stress Management: Chronic stress can take a toll on your entire body, including hair health. Integrating mindfulness, adequate sleep, and regular physical activity (which creatine can help support!) can significantly reduce stress.
• Nutrient-Rich Diet: Focus on foods rich in vitamins and minerals like biotin, zinc, iron, and Vitamins A, C, and D. Our Vitamin C with citrus bioflavonoids, for example, provides antioxidant support and contributes to collagen formation, beneficial for overall skin and hair health.
• Digestive Support: A healthy gut often translates to better nutrient absorption and overall wellness. Our Apple Cider Vinegar Gummies are a convenient way to support digestive wellness as part of your daily routine.
• Clean Ingredients, No Compromises: At BUBS Naturals, we're committed to sourcing clean, high-quality, natural ingredients. Our products, like our Creatine Monohydrate from our Boosts Collection, are rigorously tested and often NSF Certified for Sport, ensuring what’s on the label is what’s in the product—nothing more, nothing less. This no-BS approach means you can trust our supplements to support your active lifestyle without unnecessary additives or concerns.

Our Commitment: Beyond Supplements

At BUBS Naturals, our journey began with the legacy of Glen "BUB" Doherty, a former Navy SEAL who lived a life of adventure and purpose. His spirit inspires everything we do, from our unwavering commitment to clean, high-quality ingredients to our dedication to giving back.

This commitment is embodied in our 10% Rule: we proudly donate 10% of all profits to veteran-focused charities. When you choose BUBS Naturals, you're not just investing in your own wellness; you're contributing to a larger mission that honors BUB's legacy and supports those who have served our country. It's about finding purpose in every aspect of life, embracing adventure, and fostering true wellness for yourself and your community. We believe in providing products that not only help you feel your best but also align with a greater good.

Conclusion

The question of whether creatine causes hair loss has been a point of contention and concern for too long. After a thorough examination of the scientific evidence, including recent, high-quality research, we can confidently state that there is no robust scientific basis to suggest that Creatine Monohydrate causes hair loss in healthy individuals at recommended doses. The initial hypothesis, rooted in a single study from 2009 that identified an increase in DHT but no actual hair loss, has not been consistently replicated and has been directly challenged by more comprehensive investigations that assessed hair follicle health.

For those committed to an active lifestyle, our Creatine Monohydrate remains an incredibly effective and safe supplement for enhancing strength, power, and overall training performance. It's a clean, single-ingredient powerhouse designed to support your body's natural capabilities, helping you push further, recover faster, and tackle every adventure with renewed vigor.

At BUBS Naturals, we encourage you to make informed decisions for your wellness journey. Embrace the benefits of science-backed supplements and a holistic lifestyle that supports your entire being. Feel the difference of quality ingredients, purpose-driven products, and the power of peace of mind.

Ready to fuel your performance goals with confidence? Explore our Creatine Monohydrate and discover how it can support your journey toward optimal strength and sustained wellness.

FAQ

Q1: Is the 2009 study on creatine and DHT still relevant for concerns about hair loss?

While the 2009 study by van der Merwe et al. was the first to report an increase in DHT levels following creatine supplementation, it did not measure actual hair loss. Critically, subsequent robust research, including a recent 2025 randomized controlled trial (Lak et al.), has failed to replicate these DHT increases and, more importantly, found no negative impact on hair follicle health, density, or thickness in individuals taking creatine. Therefore, current scientific consensus suggests that the concerns originating from the 2009 study are largely unfounded.

Q2: Should I avoid creatine if I have a family history of baldness or thinning hair?

If you have a genetic predisposition to androgenetic alopecia (pattern baldness), it's natural to be cautious about any factor that might influence hair loss. However, current scientific evidence does not show that Creatine Monohydrate accelerates or causes hair loss, even in individuals with such predispositions. The most recent studies directly assessing hair health found no adverse effects. We always recommend consulting a healthcare professional to discuss your specific concerns and tailor your supplement plan to your individual health profile.

Q3: Can creatine actually improve hair health in any way?

While Creatine Monohydrate is primarily known for supporting strength and athletic performance, creatine's fundamental role in cellular energy metabolism is relevant to all cells, including those in hair follicles. Hair follicles are highly active and require significant energy for growth. Some cosmetic research has explored creatine's potential to support cellular vitality and protein synthesis in skin and hair when applied topically. However, there is no direct evidence that oral creatine supplementation acts as a hair growth supplement or directly improves hair health in a targeted manner. For general support of skin, hair, and nail health, many individuals choose supplements like our Collagen Peptides.

Q4: What other factors should I consider for healthy hair while taking creatine?

Maintaining healthy hair involves a holistic approach. While taking Creatine Monohydrate for performance, ensure you're also focusing on: a balanced diet rich in vitamins and minerals (like those found in our Vitamin C), adequate hydration (supported by our Hydration Collection), effective stress management, and sufficient sleep. These lifestyle factors, alongside a clean supplement routine, contribute significantly to overall wellness, which in turn supports the body's natural functions, including healthy hair.