Nowadays, you can’t talk about any fitness supplements without talking about creatine (rightfully so as it has tons of benefits!). It is one of the most popular staples in any fitness supplement regimen and the benefits of which are still being discovered. The molecule was first discovered in 1832 and went mainstream in the fitness community in 1992 after the Barcelona Olympics (talk about main stage!). Touted for many health benefits like testosterone replacement therapy has for men, people are starting to ask: does creatine increase testosterone?
Here our doctors will take a deep dive into the research and science behind creatine, its potential impact on testosterone, and whether it’s worth adding to your routine for hormonal benefits!
What Is Creatine?
Creatine is a compound that is found naturally in muscle cells of humans and animals. Subsequently, foods such as meat and fish also have creatine in them and is the primary source of dietary creatine intake routinely (we can hear the carnivorous readers exclaiming in joy!). As a substance, creatine is used in muscles to produce energy during high-intensity, short-duration activities like weightlifting and sprinting. It is taken as a supplement to increase the quantity in the muscles to improve athletic performance. In short, creatine enhances your muscles' energy reserves, leading to improved neuronal synapse activity, increased strength, and faster recovery. But what about its effects on testosterone?
NOTE: creaTINE can be frequently confused with creaTININE. The latter, creatinine, is actually a byproduct of creatine breakdown which is also found in the body. It is produced at a relatively constant rate and filtered through the kidneys. Creatinine levels (clearance) are actually measured in medicine to assess and track kidney function and kidney health.
Does Creatine Increase Testosterone?
The connection between creatine and testosterone is still a topic of ongoing research. Here’s what the evidence shows:
Potential boost in DHT levels
A study published in the Clinical Journal of Sports Medicine found that creatine supplementation may increase dihydrotestosterone (DHT) levels, a potent androgen derived from testosterone. In the study, participants experienced a 56% increase in DHT after one week of creatine loading and a sustained 40% increase during maintenance doses.
“56% increase in DHT after one week of creatine loading and a sustained 40% increase during maintenance doses”
What this means: While creatine may not directly increase total testosterone, its impact on DHT could enhance androgenic activity, which contributes to muscle growth, strength, and masculine traits (and hair loss).
No significant changes in total testosterone:
Other studies have shown that creatine does not significantly alter total or free testosterone levels. Instead, its benefits are primarily linked to improved workout performance and recovery, which can indirectly support healthy testosterone levels.
What This Means: Creatine’s effect on testosterone is more about supporting an environment for testosterone optimization rather than directly increasing it.
How Creatine May Indirectly Increase Testosterone
While creatine may not drastically raise testosterone levels, it can create conditions that are beneficial for hormonal health:
- Enhanced Workout Performance: Creatine helps you train harder and recover faster, which can promote muscle growth. Resistance training, in turn, has been shown to boost testosterone levels over time.
- Improved Muscle Mass: Increased lean muscle mass can positively influence testosterone levels, as more muscle tissue is associated with better hormonal balance.
- Reduced Fatigue and Stress: Chronic stress and overtraining can suppress testosterone. By enhancing energy levels and reducing fatigue, creatine supports overall well-being, indirectly benefiting testosterone production.
Other Benefits of Creatine
Even if creatine doesn’t directly increase testosterone, its benefits make it a valuable supplement for men:
- Cognitive Benefits: Emerging research suggests that creatine may support brain health and improve mental clarity, especially during periods of stress or sleep deprivation.
- Enhanced Recovery: Reduces muscle damage and soreness, allowing you to train more frequently.
How to Use Creatine for Optimal Results
Choose the right form for you (and your absorption)
Yes, there are tons of brands touting various different benefits/formulations to the compound creatine but the proven science shows three forms which are the most useful and effective (rest are usually just marketing gimmicks)
Creatine Monohydrate:
The most studied and widely used form, known for its effectiveness and affordability. It's often considered the gold standard.
Micronized Creatine:
Essentially creatine monohydrate with smaller particles, potentially improving solubility and reducing stomach issues.
Creatine Hydrochloride (HCL):
Claimed to be more soluble and absorbable than monohydrate, frequently requiring lower doses
Loading Phase
This is definitely OPTIONAL and not a necessity. Some individuals swear that they saw faster results by first starting off with a higher loading phase. The truth is that no convincing double-blinded randomized control trial has ever shown a difference.
- For people who like the thought of loading phase - take 20 grams daily (divided into 4 doses) for 5-7 days. Then transition to a maintenance dose of 3-5 grams daily.
- Alternatively, you can skip loading and take 1.5-5 grams daily from the start for gradual benefits.
Stay Hydrated
Creatine draws water into your muscles, so ensure you drink plenty of fluids to avoid dehydration.
Pair with Resistance Training
Creatine’s benefits are amplified when combined with regular strength training and a protein-rich diet.
FAQs About Creatine and Testosterone
Does creatine boost testosterone levels?
Creatine may not directly increase total testosterone, but it has been shown to elevate DHT levels, a more potent androgen, which can enhance muscle growth and other masculine traits. Creatine may indirectly increase testosterone through secondary effects → better workouts, muscle growth, and reduced stress, all of which can indirectly help maintain healthy testosterone levels.
How much creatine should I take?
An average dose for a man is 1.5-5 g daily, depending on the exact supplement and bioavailability. If you have any kidney problems (like history of kidney stones) you should either not take any creatine or talk to your PCP about utilizing small doses.
Is creatine safe to use?
Creatine is one of the safest supplements available. Studies show it has no harmful effects on kidney or liver function in healthy individuals when used as directed.
Who should use creatine?
Creatine is ideal for athletes, gym-goers, and anyone looking to improve strength, muscle mass, and recovery. It’s also a great supplement for men interested in supporting their overall health such as cognitive clarity and daily occupational performance.
Should You Use Creatine for Testosterone?
While creatine may not dramatically increase testosterone, its benefits for performance, recovery, and muscle growth make it a valuable tool for men looking to optimize their health and fitness. By enhancing the conditions that support hormonal balance, creatine can be part of a comprehensive approach to improving testosterone levels.
For men experiencing low testosterone symptoms, combining creatine with evidence-based treatments like testosterone replacement therapy (TRT) can provide even greater results, learn more about TRT here.
Optimize Your Testosterone with Forty Health
At Forty Health, we specialize in helping men achieve peak performance through personalized solutions. Whether you are looking to buy TRT online or looking for expert guidance on supplements like creatine, our world-class clinical team is here to support you.
