Does Creatine Supplements Cause Hair Loss? The Science & Truth

Table of Contents

1. Introduction
2. What Is Creatine and Why Do We Use It?
3. The Origin of the Myth: The 2009 Rugby Study
4. Understanding DHT and the Biology of Hair Growth
5. New Research: The 2025 Randomized Controlled Trial
6. Analyzing the Evidence: Fact vs. Fiction
7. Genetics and Predisposition: The Missing Piece
8. Common Side Effects of Creatine: What to Actually Expect
9. Maximizing Performance Safely: The BUBS Naturals Approach
10. Holistic Support for Hair and Scalp Health
11. Practical Advice for Starting Your Creatine Journey
12. The BUBS Promise and Legacy
13. Conclusion
14. FAQ

Introduction

If you have spent any time in a weight room or scrolling through fitness forums, you have likely encountered a persistent whisper: "Sure, you’ll get stronger, but you might lose your hair." It is a concern that has caused countless athletes to hesitate before reaching for one of the most effective, research-backed supplements on the planet. The question—does creatine supplements cause hair loss—is more than just a gym-floor rumor; it is a topic that has sparked significant scientific inquiry over the last two decades. At BUBS Naturals, we believe that your pursuit of wellness and performance should never be clouded by misinformation. We are dedicated to providing clean, functional, and science-backed supplements that help you live a life of adventure and purpose, inspired by the legacy of Glen “BUB” Doherty.

Understanding the relationship between supplementation and your body’s natural functions is critical to achieving your goals. For years, the conversation surrounding creatine and hair thinning was dominated by a single, small-scale study from 2009. However, as science evolves, so does our understanding of how these compounds interact with our physiology. In this article, we are going to dive deep into the latest research—including a groundbreaking 2025 study—to separate fact from fiction. We will explore the biological mechanisms of hair growth, the role of hormones like dihydrotestosterone (DHT), and how you can safely integrate Creatine Monohydrate into your routine without fear. Our mission is to empower you with the truth, so you can focus on the hard work of training and the joy of giving back.

What Is Creatine and Why Do We Use It?

To understand the hair loss debate, we first need to understand what creatine is and why it has become a staple in the fitness world. Creatine is a naturally occurring non-protein amino acid found primarily in our skeletal muscles. Our bodies produce it in the liver, kidneys, and pancreas, and we also obtain small amounts from foods like red meat and fish. However, to reach the levels required to significantly enhance athletic performance, supplementation is often necessary.

The primary function of creatine is to support the production of adenosine triphosphate (ATP). ATP is the fundamental "energy currency" of our cells. During high-intensity, short-duration activities—like sprinting or heavy lifting—our muscles burn through ATP rapidly. Creatine helps replenish these energy stores by donating a phosphate group to ADP (adenosine diphosphate), turning it back into ATP. This allows you to push through those final two reps, recover faster between sets, and ultimately see better gains in strength and lean muscle mass over time.

Beyond just "getting big," creatine has been shown to support cognitive function, bone health, and even recovery from traumatic brain injury in some clinical contexts. At BUBS Naturals, we focus on the pure Creatine Monohydrate because it is the most studied form of the supplement. Our "no-BS" approach means we provide a single-ingredient, high-quality powder that is NSF for Sport certified, ensuring that what you put into your body is clean, safe, and effective. When you choose our products, you are not just fueling your own performance; you are also supporting our commitment to donate 10% of all profits to veteran-focused charities, continuing the legacy of service and excellence that Glen Doherty lived by.

The Origin of the Myth: The 2009 Rugby Study

So, where did the fear that does creatine supplements cause hair loss actually begin? Almost every modern concern can be traced back to a single study published in 2009 involving 20 college-aged rugby players. In this study, the participants underwent a "loading phase" of creatine (25 grams per day for seven days) followed by a maintenance phase (5 grams per day for 14 days).

The researchers found that after the loading phase, the players' levels of dihydrotestosterone (DHT) increased by 56%, and remained 40% above baseline during the maintenance phase. Because DHT is a hormone known to play a role in androgenetic alopecia (male pattern baldness), the fitness community made a swift leap in logic: if creatine increases DHT, and DHT causes hair loss, then creatine must cause hair loss.

However, there were several major caveats to this study that often get ignored. First, the study did not actually measure hair loss; it only measured hormone levels in the blood. Second, the sample size was extremely small. Third, the "loading phase" used was quite aggressive. Finally, and perhaps most importantly, subsequent studies over the next decade consistently failed to replicate these results. In the world of science, a single study is a data point, but a consensus requires repeated, verifiable evidence. For years, the scientific community has been skeptical of the creatine-hair loss link, but the rumor persisted because it is a frightening prospect for many men and women.

Understanding DHT and the Biology of Hair Growth

To truly grasp the debate, we need to look at the biology of the hair follicle. Hair growth happens in cycles: the anagen (growth) phase, the catagen (transition) phase, and the telogen (resting) phase. Androgenetic alopecia occurs when hair follicles become sensitive to dihydrotestosterone (DHT), a derivative of testosterone.

When DHT binds to receptors in the scalp follicles of genetically predisposed individuals, it can cause the follicles to "miniaturize." This means the anagen phase gets shorter, and the hair produced becomes thinner, shorter, and more brittle until the follicle eventually stops producing hair altogether. It is crucial to note that this is largely a genetic issue. If you do not have the genetic predisposition for hair follicle sensitivity to DHT, even elevated levels of the hormone are unlikely to cause significant balding.

This is why the 2009 study was so provocative. If creatine could significantly alter your hormonal profile, it might theoretically accelerate a process that was already going to happen. But as we will see, the newest research suggests that the initial 2009 findings may have been an outlier. When we talk about wellness at BUBS, we look at the whole picture. Supporting your body's natural functions with clean ingredients like our Collagen Peptides can help provide the amino acid building blocks necessary for healthy hair, skin, and nails, regardless of your hormonal profile.

New Research: The 2025 Randomized Controlled Trial

The most significant update to this conversation arrived in 2025. A comprehensive, 12-week randomized controlled trial specifically sought to answer the question: does creatine supplements cause hair loss? This study was unique because it didn't just look at blood markers; it directly assessed hair follicle health using advanced clinical tools.

The researchers recruited 45 resistance-trained males and split them into two groups. One group took 5 grams of Creatine Monohydrate daily, while the other took a placebo. Over the 12 weeks, they measured total testosterone, free testosterone, and DHT. Most importantly, they used the FotoFinder system and the Trichogram test to measure hair density, follicular unit count, and cumulative hair thickness.

The results were definitive. There were no significant differences in DHT levels between the creatine group and the placebo group. Even more compelling was the data on the hair itself: there were no changes in hair density or thickness in the men taking creatine. This study provides the strongest evidence to date that standard doses of creatine do not negatively impact scalp hair in healthy young men. It effectively debunks the fear that a daily scoop of creatine will lead to a receding hairline. At BUBS, we are thrilled to see the science catch up to what we have long believed: that clean, high-quality supplementation is a powerful tool for wellness, not a liability.

Analyzing the Evidence: Fact vs. Fiction

When we look at the totality of the evidence, the case against creatine becomes very weak. Since that 2009 study, more than a dozen other trials have looked at creatine's effect on testosterone and DHT. The vast majority of these studies found no significant hormonal increases. In fact, some studies even showed a slight decrease in certain androgen markers, though these were also within normal physiological ranges.

The "fiction" of creatine-induced hair loss often relies on anecdotal evidence. Someone starts taking creatine, notices more hair in the shower drain, and blames the supplement. However, hair shedding can be caused by a multitude of factors, including high-intensity training stress, changes in diet, lack of sleep, or even the natural seasonal cycles of hair growth. Correlation does not equal causation.

If you are training hard, your body is under stress. To support that stress, we recommend a holistic approach. Mixing a scoop of MCT Oil Creamer into your morning coffee can provide sustained mental energy and healthy fats to fuel your brain and body, helping you manage the rigors of an active lifestyle. When your body is properly fueled and recovered, it is much less likely to exhibit the physical signs of stress, such as telogen effluvium (temporary hair shedding).

Genetics and Predisposition: The Missing Piece

It is important to have an honest conversation about genetics. While the 2025 study shows that creatine does not cause hair loss in healthy individuals, it doesn't change your DNA. If you have a strong family history of male or female pattern baldness, your hair follicles are already sensitive to the DHT your body naturally produces.

For these individuals, maintaining a stable hormonal environment is key. Because the latest research shows that Creatine Monohydrate does not significantly spike DHT levels, it should be safe for most people, even those with a genetic predisposition. However, if you are already using medical treatments for hair loss, such as finasteride or minoxidil, it is always a good idea to consult with a dermatologist.

At BUBS, we celebrate the unique journey of every individual. Whether you are an elite athlete or someone just looking to stay active as you age, our focus is on providing the cleanest fuel possible. We don't use fillers, sugars, or artificial ingredients that could disrupt your body's delicate balance. Our Apple Cider Vinegar Gummies are a perfect example of this—simple, effective support for your metabolic and digestive health that fits seamlessly into your daily routine.

Common Side Effects of Creatine: What to Actually Expect

While hair loss is a myth, creatine does have some well-documented side effects that users should be aware of. The most common is water retention. Because creatine is "osmotic," it draws water into the muscle cells. This is actually a positive thing—it increases cell volumization, which can stimulate protein synthesis and make your muscles look fuller. However, it can lead to a slight increase in scale weight (usually 1–3 pounds) during the first week of use.

Some people also report digestive discomfort if they take too much at once. This is why we generally recommend a consistent daily dose of 5 grams rather than an aggressive "loading phase." To keep your digestion on track, you might consider adding our Apple Cider Vinegar Gummies to your regimen to support gut wellness.

Another potential concern is muscle cramping or dehydration. Because creatine pulls water into the muscles, it is vital to increase your overall fluid intake. This is where proper electrolyte balance becomes essential. We recommend using Hydrate or Die - Lemon to ensure you are getting the sodium, potassium, and magnesium necessary to stay hydrated while your muscles utilize the extra creatine. Proper hydration not only prevents cramps but also keeps your skin and scalp healthy.

Maximizing Performance Safely: The BUBS Naturals Approach

At BUBS Naturals, we don't just sell supplements; we live the lifestyle. Our products are inspired by Glen "BUB" Doherty, a Navy SEAL, adventurer, and dedicated friend. Glen lived his life with a "no-shortcuts" attitude, and we bring that same energy to our product development.

When you ask, does creatine supplements cause hair loss, you are asking about the safety and purity of your fuel. We take that concern seriously. Our Creatine Monohydrate is rigorously tested. It is NSF for Sport certified, which is the gold standard in the industry. This certification ensures that the product contains exactly what is on the label and is free from over 280 banned substances.

We believe in the power of "One Scoop. Feel the Difference." This simplicity is core to our mission. By providing the purest form of creatine, we remove the variables that cause unwanted side effects. Many other brands mix their creatine with artificial sweeteners, dyes, or "proprietary blends" that can irritate the gut or cause hormonal fluctuations. By sticking to the basics, we provide a product that supports your strength, power, and recovery while respecting your body's natural state.

Holistic Support for Hair and Scalp Health

While we have established that creatine is unlikely to be the culprit behind hair thinning, it is still a good idea to support your hair health from multiple angles. Hair is primarily made of a protein called keratin. To produce keratin, your body needs a steady supply of specific amino acids like proline, glycine, and hydroxyproline.

Our Collagen Peptides are an excellent source of these amino acids. Supplementing with collagen can support the structural integrity of your hair and the health of the scalp "dermis," which is where the hair follicles are rooted. A healthy scalp is the foundation for healthy hair growth.

Additionally, antioxidant support is vital. Oxidative stress can damage hair follicles and accelerate the aging process of the scalp. Including Vitamin C in your daily routine helps protect your cells from free radical damage and is also a key co-factor in natural collagen production. When you combine high-quality protein, essential vitamins, and targeted supplements like Creatine Monohydrate, you are creating an internal environment where your body can thrive.

Practical Advice for Starting Your Creatine Journey

If you are ready to experience the benefits of creatine for yourself, here is our recommended approach for doing it right.

First, skip the loading phase. While taking 20–25 grams a day for a week can saturate your muscles faster, it is also the most likely way to experience bloating or the (unlikely) hormonal spikes seen in the 2009 study. Instead, just take 5 grams (one scoop) of BUBS Creatine Monohydrate daily. Your muscles will still reach full saturation within 3–4 weeks, and you’ll avoid the potential for side effects.

Second, consistency is key. Creatine works by building up levels in your system over time. It doesn't matter much when you take it—pre-workout, post-workout, or with breakfast—as long as you take it every day. Many of our customers find it easy to mix their creatine and Collagen Peptides together in their morning smoothie or post-workout shake. Because our powders are unflavored and mix easily, they won't ruin the taste of your drink.

Finally, prioritize your lifestyle. Supplements are meant to supplement a solid foundation of sleep, nutrition, and stress management. If you are worried about hair health, ensure you are getting enough minerals. Use Hydrate or Die - Mixed Berry to keep your electrolyte levels optimized, especially if you are sweating through intense training sessions.

The BUBS Promise and Legacy

Every time you reach for a tub of BUBS, you are part of something bigger. We were founded to honor the memory of Glen "BUB" Doherty, a man who lived his life to the fullest and was always the first to help someone in need. Whether he was working as a skiing instructor, a medic, or a Navy SEAL, Glen represented the best of us.

This legacy is why we refuse to compromise on quality. We know that the people who use our products are often pushing themselves to the limit—whether that’s in a CrossFit box, on a mountain trail, or in their daily professional lives. You deserve supplements that are as committed to excellence as you are. That is why we offer our Creatine Monohydrate with total transparency and zero fillers.

Our 10% Rule is our way of ensuring that Glen’s spirit of giving back continues. Every purchase you make helps provide transition assistance, educational support, and wellness programs for veterans and their families. When you choose BUBS, you are choosing to perform well and do good. We believe that when you feel your best, you are better equipped to serve others and lead a life of meaning.

Conclusion

The question of whether does creatine supplements cause hair loss has been a cloud hanging over the fitness world for too long. Based on the totality of scientific evidence—from the failure to replicate the 2009 rugby study to the definitive results of the 2025 randomized controlled trial—we can confidently say that creatine does not cause hair loss in healthy individuals. The initial concerns were based on a misunderstanding of a small hormonal fluctuation that has not been seen in larger, more rigorous studies.

By choosing high-quality, NSF for Sport certified Creatine Monohydrate, you can enjoy the significant benefits of increased strength, improved recovery, and enhanced athletic performance without worrying about your hair. Remember to support your journey with a holistic approach: stay hydrated with Hydrate or Die, support your structural health with Collagen Peptides, and keep your energy levels stable with our MCT Oil Creamer.

At BUBS Naturals, we are here to support your adventure every step of the way. We believe in the power of clean nutrition and the importance of a purpose-driven life. Don't let myths hold you back from reaching your full potential. Take the next step in your wellness journey and feel the difference that pure, science-backed supplements can make. Explore our Creatine Monohydrate today and join us in our mission to live great and do good.

FAQ

Does everyone who takes creatine experience an increase in DHT? No. While one small study in 2009 suggested an increase in DHT, many subsequent studies, including a major 2025 trial, have shown that standard doses of Creatine Monohydrate do not significantly affect DHT levels or other androgenic hormones in healthy adults. For the vast majority of people, hormone levels remain within their normal physiological range.

If I stop taking creatine, will my hair grow back if I thought it was thinning? Since research indicates that creatine does not cause hair loss, any thinning you experience is likely due to other factors like genetics, stress, or nutrition. However, if someone were to experience temporary shedding (telogen effluvium) due to the stress of a new, intense training program, that hair usually grows back once the body adapts or the stressor is removed. Supporting your body with Collagen Peptides and proper hydration can help maintain a healthy scalp environment during these times.

Is it better to take creatine in a loading phase or a steady daily dose? We recommend a steady daily dose of 3 to 5 grams of Creatine Monohydrate. While a loading phase (20g/day) can saturate your muscles faster, it is more likely to cause bloating or stomach upset. A steady dose is just as effective over the long term and is much easier on your digestive system.

Can I take creatine if I have a family history of male pattern baldness? Yes, you can. The most recent clinical evidence confirms that creatine does not accelerate hair loss or impact hair density even in resistance-trained men. Because our Creatine Monohydrate is pure and free of banned substances, it is a safe choice for those looking to support their performance. If you have specific concerns, we always recommend consulting with a healthcare professional or dermatologist.