Table of Contents

1. Introduction
2. Understanding Creatine: Fueling Your Active Lifestyle
3. The Origin of the Concern: Creatine, DHT, and the 2009 Study
4. Cutting Through the Noise: What Modern Research Says
5. Beyond Creatine: The True Drivers of Hair Health
6. Navigating Creatine Supplementation Responsibly
7. Holistic Wellness for Active Lifestyles
8. Conclusion
9. FAQ

Introduction

The hum of the gym, the clang of weights, the shared pursuit of strength and vitality—these are familiar sounds to those committed to an active lifestyle. In this world, supplements like creatine often come up in conversation, celebrated for their ability to support muscle strength and power. Yet, a persistent whisper sometimes breaks through the buzz: "Does creatine cause hair loss?" This question can cause concern for anyone looking to optimize their performance while maintaining their overall well-being. It’s a natural inquiry, particularly when considering the numerous factors that influence hair health.

The concern largely stems from early, limited research that, while thought-provoking, didn't provide a complete picture. We understand that making informed choices about what we put into our bodies is paramount, especially when balancing performance goals with personal health aesthetics. At BUBS Naturals, we believe in a "no-BS approach" to wellness, which means empowering our community with clear, science-backed information. This article aims to cut through the speculation and delve into the scientific evidence surrounding creatine and hair loss, exploring the origins of this concern and presenting the most up-to-date research. By the end, you'll have a comprehensive understanding of creatine's impact on hair health, helping you confidently pursue your wellness journey, just as Glen “BUB” Doherty pursued adventure with purpose.

Understanding Creatine: Fueling Your Active Lifestyle

Creatine is one of the most widely researched and effective supplements for enhancing exercise performance. For anyone dedicated to pushing their limits, whether in the weight room, on the track, or during intense outdoor adventures, understanding how creatine works is fundamental.

Naturally produced by our bodies in the kidneys, pancreas, and liver, creatine is primarily stored in our muscles as phosphocreatine. This compound plays a critical role in the rapid regeneration of adenosine triphosphate (ATP), often called the "energy currency" of the cell. During high-intensity, short-burst activities like lifting heavy weights, sprinting, or explosive movements, our ATP stores are quickly depleted. Creatine steps in to replenish ATP, allowing our muscles to perform more work, sustain higher power output, and delay fatigue. This means more reps, longer sprints, and ultimately, greater gains in strength, power, and muscle mass over time.

While our bodies produce some creatine and we can obtain it from foods like red meat and fish, these amounts are often insufficient to fully saturate muscle stores for optimal athletic performance. Supplementing with Creatine Monohydrate allows individuals to maximize these stores, providing an accessible and efficient way to boost energy availability during demanding workouts. The benefits extend beyond pure performance, supporting overall muscle health and recovery, which are crucial for maintaining consistency and progressing on any wellness journey. This aligns perfectly with our ethos at BUBS Naturals: providing clean, functional, science-backed supplements that support active lifestyles and help you feel your best.

The Origin of the Concern: Creatine, DHT, and the 2009 Study

The persistent question about creatine and hair loss didn't appear out of thin air. It largely stems from a single study published in 2009 that piqued the interest and concern of many in the fitness community. To truly understand the debate, we need to delve into the details of this particular research and the specific hormonal link it highlighted.

The hormone at the center of this discussion is dihydrotestosterone (DHT). DHT is a potent androgen, a male sex hormone that is derived from testosterone through the action of an enzyme called 5-alpha reductase. While DHT plays various roles in the body, it is strongly implicated in androgenetic alopecia, commonly known as male pattern baldness and, in some cases, female pattern hair thinning. In individuals genetically predisposed to this condition, DHT can bind to receptors in hair follicles on the scalp, leading to a process called miniaturization. This causes hair follicles to shrink over time, producing progressively finer, shorter, and less pigmented hairs until they eventually cease to produce hair altogether. The hair growth cycle is shortened, and resting phases become longer, resulting in noticeable thinning and hair loss.

The 2009 study, conducted on college-aged male rugby players, investigated the effects of creatine supplementation on serum androgen levels. Over a three-week period, participants underwent a "loading phase" of creatine (25 grams per day for 7 days), followed by a maintenance phase (5 grams per day for 14 days). The researchers reported a significant increase in dihydrotestosterone (DHT) levels—specifically, a 56% increase after the loading phase, which remained 40% above baseline during the maintenance phase. This was the critical finding that fueled the speculation linking creatine to hair loss.

Because of DHT's established role in pattern baldness, the increase observed in this study immediately raised a red flag. The concern was that if creatine could elevate DHT levels, it might, in turn, accelerate or trigger hair loss in individuals who are genetically susceptible to androgenetic alopecia. This single study, despite its limitations, became the primary reference point for the creatine-hair loss hypothesis, propagating widely across online forums and casual discussions within the fitness world.

However, it's crucial to acknowledge the constraints of this particular study. Firstly, it involved a relatively small sample size, making it challenging to generalize the findings to the broader population. Secondly, and perhaps most importantly, the study only measured hormone levels; it did not directly assess or report any actual hair loss or thinning in the participants. This means that while a hormonal shift was observed, the direct clinical outcome of hair loss was not evaluated. Furthermore, the participants' DHT to testosterone ratio, even after the increase, remained within what is typically considered normal clinical limits. These nuances are vital to consider when evaluating the strength of the purported link between creatine and hair loss, and they set the stage for subsequent research aiming to clarify the matter.

Cutting Through the Noise: What Modern Research Says

While the 2009 study sparked considerable discussion, the scientific community has continued to investigate the relationship between creatine and hair health, yielding a more comprehensive and reassuring picture. Modern research, including a landmark study published in 2025, has largely failed to replicate the initial findings regarding DHT increases and, more importantly, has found no direct evidence of creatine causing hair loss.

A randomized controlled trial published in the Journal of the International Society of Sports Nutrition in 2025, led by Forbes et al., provides the most robust evidence to date on this topic. This study followed 45 resistance-trained men, aged 18–40 years, over a 12-week period. Participants were randomly assigned to either a creatine monohydrate group (receiving 5 grams per day) or a placebo group (receiving 5 grams of maltodextrin per day). Researchers meticulously measured several key parameters at baseline and after 12 weeks, including total testosterone, free testosterone, DHT levels, and, crucially, direct indicators of hair follicle health. Hair outcomes were assessed using advanced methods like the Trichogram test and FotoFinder system, which measure hair density, follicular unit count, and cumulative hair thickness.

The findings from this 2025 study were clear and compelling:

• Hormone Levels: There were no significant differences between the creatine and placebo groups in total testosterone, free testosterone, or DHT levels, nor in the DHT-to-testosterone ratio. While some hormonal fluctuations (e.g., a slight increase in total testosterone or decrease in free testosterone) were observed over time, these were independent of creatine supplementation and occurred similarly in both groups.
• Hair Health: Most significantly, the study found no negative impact on scalp hair parameters in the creatine group compared to the placebo group. Hair density, follicular unit count, and hair thickness remained unaffected, directly refuting the idea that creatine supplementation at standard doses leads to adverse hair outcomes.

This study is particularly important because it is the first to directly assess hair follicle health in relation to creatine supplementation, moving beyond just hormone measurements. Its rigorous design, including a control group and direct measures of hair health, provides strong evidence against the claim that creatine contributes to hair loss in healthy young men.

Beyond this pivotal 2025 trial, multiple comprehensive reviews and subsequent studies have also weighed in on the issue. For instance, an umbrella review on creatine supplementation, published in Nutrients in 2022, synthesized findings from numerous trials and also concluded that creatine at standard doses (typically 3–5 grams per day) does not demonstrate a harmful effect on hormone levels or hair health. Similarly, a systematic review published in the Journal of Strength and Conditioning Research in 2021 specifically examined the effects of creatine on testosterone and DHT, finding no consistent evidence of significant increases that would warrant concern for hair loss.

The scientific consensus, therefore, has shifted considerably since the initial 2009 report. The overwhelming body of modern evidence indicates that creatine supplementation, particularly at recommended daily doses, does not cause hair loss in healthy individuals. This means that for those of us striving for peak performance and overall wellness, the benefits of incorporating Creatine Monohydrate into our routine can be embraced without undue concern about our hair. We're proud to offer a high-quality, single-ingredient creatine that supports your strength, power, and training performance, adhering to the highest standards of purity, just like all our products at BUBS Naturals.

Beyond Creatine: The True Drivers of Hair Health

While the scientific evidence largely dispels the myth of creatine-induced hair loss, it’s important to remember that hair thinning or loss can be a complex issue with multiple underlying causes. Attributing it solely to a supplement, even if the link were stronger, often overlooks the more significant factors at play. Understanding these true drivers allows us to adopt a more holistic approach to hair health and overall wellness.

The most prominent factor in hair loss, particularly pattern baldness (androgenetic alopecia), is genetics. If you have a family history of hair thinning or baldness, you are significantly more likely to experience it yourself, regardless of your supplement use. This genetic predisposition dictates how your hair follicles respond to hormones like DHT. For these individuals, any minor hormonal shifts, whether from natural variations or external influences, might theoretically accelerate a process that is already genetically programmed, but creatine isn't the cause.

Beyond genetics, several other lifestyle and physiological factors play crucial roles:

• Nutrition: A balanced diet rich in essential vitamins, minerals, and protein is fundamental for healthy hair growth. Deficiencies in nutrients like iron, zinc, biotin, and certain B vitamins can lead to hair shedding and thinning. For instance, protein is the building block of hair, and inadequate intake can weaken strands. We know that feeling your best starts from within, which is why supplementing a balanced diet with products like our Collagen Peptides can be a valuable part of a comprehensive wellness routine, supporting not just joints and recovery, but also skin, hair, and nails. Similarly, Vitamin C is vital for collagen formation and antioxidant activity, both of which are beneficial for overall body health.
• Stress: Chronic physical or emotional stress can disrupt the hair growth cycle, leading to increased shedding (telogen effluvium). Managing stress through practices like mindfulness, regular exercise, and adequate sleep is vital for overall health, including hair vitality.
• Hormonal Imbalances: Beyond DHT, other hormonal fluctuations can impact hair. Thyroid disorders, polycystic ovary syndrome (PCOS), pregnancy, and menopause can all lead to significant changes in hair density and texture.
• Medical Conditions and Medications: Certain autoimmune diseases, scalp infections, and medications (e.g., some blood pressure medications, antidepressants, or chemotherapy drugs) can cause hair loss as a side effect.
• Hair Care Practices: Harsh chemical treatments, excessive heat styling, tight hairstyles that pull on the scalp, and vigorous brushing can cause physical damage to hair follicles and strands, leading to breakage and thinning.

Considering these multifaceted factors, it becomes clear that hair loss is rarely a simple, single-cause issue. While creatine is a powerful tool for performance support, maintaining optimal hair health, like all aspects of wellness, thrives on a comprehensive approach that addresses genetics, nutrition, stress management, and appropriate medical oversight when concerns arise. Our commitment at BUBS Naturals extends to supporting your entire wellness journey, knowing that every component contributes to your overall vitality and sense of purpose.

Navigating Creatine Supplementation Responsibly

For those embracing an active lifestyle, the decision to incorporate supplements like creatine is often driven by a desire to optimize performance and support overall well-being. Knowing the facts about Creatine Monohydrate allows you to make an informed choice with confidence. Here's how to navigate its use responsibly, ensuring you reap the benefits while aligning with our BUBS Naturals values of quality and purpose.

Recommended Dosage: The scientific consensus on effective and safe creatine supplementation generally recommends a daily dose of 3 to 5 grams. Some individuals may choose a "loading phase" initially, taking around 20 grams per day (divided into smaller doses) for 5-7 days to saturate muscle stores faster, followed by the maintenance dose. While the 2009 study that raised hair loss concerns used a loading phase, subsequent research has shown that consistent daily supplementation at the standard 3-5 gram dose is sufficient to achieve muscle saturation over a few weeks, without any noted negative impact on hair or hormones. Our single-ingredient Creatine Monohydrate provides just what you need, with no fillers or unnecessary additives, true to our no-BS approach.

Hydration is Key: Regardless of creatine use, staying well-hydrated is paramount for active individuals. Creatine can draw water into muscle cells, which is part of its mechanism for supporting muscle growth. Therefore, adequate fluid intake becomes even more important. Some anecdotal reports of gastrointestinal upset or muscle cramps are often linked to insufficient hydration rather than creatine itself. Ensure you're consistently drinking enough water throughout the day, especially around workouts. For comprehensive hydration support during and after your active pursuits, consider incorporating products from our Hydration Collection, such as Hydrate or Die – Lemon or Hydrate or Die – Mixed Berry, designed to support fast and effective rehydration and muscle function.

Choosing Quality Supplements: The supplement market can be vast and varied. Because creatine, like many other dietary supplements, is not approved by the U.S. Food & Drug Administration (FDA) in the same way as pharmaceuticals, quality and purity can differ. This is where our values at BUBS Naturals truly shine. We are committed to providing clean, high-quality, natural ingredients that are rigorously tested and certified by third parties. Our dedication to transparency means we only offer products that meet the highest standards.

When choosing any supplement, look for certifications from independent, third-party testing organizations such as NSF for Sport. These certifications verify that products contain what their labels claim, are free from harmful contaminants, and do not contain banned substances. This ensures you're getting a product that is not only effective but also safe and pure. Our Creatine Monohydrate is a testament to this commitment, offering you peace of mind as you pursue your goals.

Listen to Your Body and Consult Professionals: While creatine is generally considered safe for most healthy individuals, everyone's body is unique. If you have any pre-existing health conditions, especially related to kidney or liver function, or if you are taking any medications, it's always prudent to consult with a healthcare provider before starting any new supplement regimen. They can offer personalized advice based on your individual health profile.

By adhering to recommended dosages, prioritizing hydration, and selecting high-quality, third-party tested supplements like those we offer at BUBS Naturals, you can responsibly integrate creatine into your routine. This thoughtful approach empowers you to leverage its benefits for enhanced performance, all while maintaining confidence in your wellness choices.

Holistic Wellness for Active Lifestyles

At BUBS Naturals, our journey is inspired by the adventurous spirit and unwavering purpose of Glen “BUB” Doherty. We believe that true wellness encompasses far more than just physical performance; it's about nurturing your body, mind, and spirit to live a life of adventure and purpose. This holistic view extends to every aspect of your health, including understanding complex topics like the potential effects of supplements.

While discussions about supplements like Creatine Monohydrate are important for optimizing performance, they are just one piece of the larger wellness puzzle. A truly robust and resilient body, capable of tackling any challenge—from scaling a mountain to simply enjoying an active day—is built on foundational principles:

• Balanced Nutrition: Fueling your body with whole, nutrient-dense foods is non-negotiable. It provides the energy and building blocks for every function, from muscle repair to hair growth. Consider incorporating beneficial supplements such as our Collagen Peptides to support joints, skin, and recovery, or start your day with sustained energy and mental clarity by adding an MCT Oil Creamer – 10 oz Tub to your coffee or smoothie.
• Consistent Movement: Regular physical activity is vital, not just for building muscle, but for cardiovascular health, mental well-being, and even supporting healthy circulation to your scalp. Remember to stay hydrated during your workouts with our Hydration Collection.
• Adequate Rest and Recovery: Sleep is when your body repairs and regenerates. Prioritizing quality sleep is crucial for muscle recovery, hormonal balance, and overall vitality.
• Stress Management: The demands of modern life can take a toll. Incorporating practices like meditation, spending time in nature, or simply enjoying moments of calm can significantly impact your physical and mental health.
• Mindset and Purpose: Living with intention, embracing challenges, and finding joy in the journey are as important as any physical metric. This is at the heart of the BUBS Naturals mission, inspired by BUB's legacy of living life to the fullest.

By focusing on these core tenets, we build a foundation of health that helps us thrive in all our adventures. Our products, like our science-backed Creatine Monohydrate, are designed to seamlessly integrate into this lifestyle, enhancing your natural capabilities without compromising your well-being. We’re committed to a no-BS approach, providing clean, functional supplements that support your active life and help you feel the BUBS difference. Furthermore, through our 10% Rule, we donate 10% of all profits to veteran-focused charities, honoring BUB’s legacy by giving back to those who served. This holistic commitment to wellness, quality, and purpose defines who we are and empowers you on your path to optimal health.

Conclusion

The question of whether creatine causes hair loss has been a point of contention and concern for many active individuals. However, by delving into the scientific literature, particularly the robust findings of the 2025 randomized controlled trial and subsequent systematic reviews, we can confidently conclude that current evidence does not support a link between creatine supplementation at standard doses and hair loss in healthy individuals. The initial concern stemmed from a single 2009 study that observed an increase in DHT levels, but this finding has not been consistently replicated, and, crucially, that study did not measure actual hair loss.

Instead, modern research shows that creatine at recommended dosages does not negatively impact hormone levels or hair follicle health. For those of us dedicated to pursuing a life of adventure and wellness, this understanding allows us to fully embrace the proven benefits of creatine—enhanced strength, power, and athletic performance—without undue worry about our hair.

At BUBS Naturals, we stand by a commitment to clean, functional, and science-backed supplements, inspired by the enduring legacy of Glen “BUB” Doherty. Our mission is to empower you with the highest quality products, rigorously tested for purity and effectiveness, ensuring you can make informed choices about your wellness journey. Just as BUB approached life with purpose, we encourage you to approach your health with clarity and confidence.

If you’re looking to support your strength, power, and training performance, explore our premium Creatine Monohydrate. Discover how this clean, single-ingredient supplement can help you push your limits and achieve your fitness goals.

FAQ

Q1: What is the primary reason for the concern linking creatine to hair loss? The main concern originated from a 2009 study that reported an increase in dihydrotestosterone (DHT) levels in male rugby players after a creatine loading phase. DHT is a hormone associated with androgenetic alopecia (pattern baldness). This single study led to widespread speculation, even though it did not measure actual hair loss itself.

Q2: Does recent scientific research support the claim that creatine causes hair loss? No, recent high-quality scientific research, including a landmark randomized controlled trial in 2025, has largely debunked this claim. These studies have found no significant differences in testosterone, free testosterone, DHT levels, or direct measures of hair follicle health (like density or thickness) between creatine users and placebo groups at standard dosages (3-5 grams per day). The consensus is that creatine does not cause hair loss in healthy individuals.

Q3: If I have a family history of baldness, should I avoid creatine? Hair loss, especially pattern baldness, is primarily driven by genetics. While creatine has not been shown to cause hair loss, individuals with a strong genetic predisposition might be more sensitive to any hormonal shifts. However, current research does not indicate that creatine at standard doses would significantly accelerate or trigger hair loss in such individuals. If you have concerns, consulting with a healthcare professional for personalized advice is always a good step before starting any new supplement, and focusing on overall wellness with products like our Collagen Peptides can support general hair, skin, and nail health.

Q4: What are the generally accepted benefits of creatine supplementation? Creatine is one of the most well-researched supplements for athletic performance. Its accepted benefits include supporting increased muscle strength, power output, and training performance during high-intensity, short-duration activities. It also aids in muscle growth and recovery. Our Creatine Monohydrate is a clean, effective way to help you achieve these performance goals as part of your active lifestyle.