Creatine is a popular supplement athletes, and bodybuilders use to increase athletic performance, muscle mass and strength. But does creatine increase testosterone levels? In this article, we will explore the potential effects of creatine on testosterone levels and discuss the overall health benefits of creatine.
What is Creatine?
According to the Cleveland Clinic, (1) Creatine is a natural amino acid in the body and some foods, such as meat and fish. Creatine helps produce muscle energy, and it is significant for short-term, high-intensity exercise. (2) Athletes and bodybuilders commonly use creatine supplements to improve their body composition and performance. However, if creatine did increase testosterone, it would be banned in professional sports.
Creatine works by helping to create a substance called adenosine triphosphate (ATP), the body's primary energy source. When ATP is broken down, it releases energy that the muscles can use. (3) Creatine helps replenish ATP stores, which can help athletes and bodybuilders perform at a higher level for extended periods. It's also beneficial in increasing strength, muscle growth and aids in the recovery process. (4) (5)
Creatine supplements are generally safe for most people to take. The benefits of taking creatine supplements include: (6)
- Increased muscle mass
- Increased strength
- Improved athletic performance
- Reduced muscle fatigue
- Faster recovery
- Reduced cramping
There can also be some risks of taking creatine supplements: (7)
- Weight gain
- Dehydration
- Stomach cramps
- Kidney problems
- Liver problems
- Heart problems
Does Creatine Increase Testosterone?
While several studies were done looking for a connection between creatine and increased testosterone production, no evidence fully supports a significant increase in testosterone. (8) (9) One study suggests a connection between creatine and levels of the sex hormone dihydrotestosterone (DHT) (10), which may seem like it could be a link to increasing testosterone. Still, according to the scientists, more research is needed. So, although creatine has a variety of benefits for health, it may not boost testosterone.
Additional Benefits of Creatine
Creatine may not increase testosterone; however, it has many benefits related to working out, increased energy and getting stronger, but it may also help with other health-related issues, such as:
Cardiovascular health
Research suggests that creatine may benefit heart health due to its anti-inflammatory effects. (11) According to researchers at Mount Sinai, creatine is beneficial for lowering triglycerides, which are fats in the blood, reducing heart attacks and strokes.
Brain Health
Creatine may also have benefits for brain function. Some studies have shown that creatine can improve cognitive function in people with Alzheimer's disease and other neurological conditions. (12)(13)
Some of the ways that creatine may affect the brain include:
- Increases brain energy levels. Creatine helps produce energy for the brain, leading to improved cognitive function. (14)
- Protects against brain damage. Creatine may help to protect the brain from damage caused by injury or disease. (15)
- Improves brain function. Creatine may help improve the brain's ability to adapt and change, leading to improved learning and memory. (16)
- Improved brain health. Creatine boosts short-term memory and overall intelligence and reasoning tasks. (17)
Additional research (18)(19) has shown that creatine may help prevent and treat some age-related neurodegenerative diseases such as Parkinson's and Alzheimer's.
Improves depression
According to a study (20), creatine may benefit women suffering from depressive disorder.
Bone Density
There is some evidence that creatine supplementation may increase bone mineral density (BMD) in older adults. (21) But other studies have not found a significant effect of creatine supplementation on BMD. For example, a study published in the journal Osteoporosis International found that creatine supplementation did not affect BMD. (22)
Overall, the evidence on the effects of creatine supplementation on bone density is mixed at best, so more research is needed to determine whether creatine supplementation is an effective way to improve bone density in adults of all ages.
Besides creatine supplementation, there are other things you can do to improve your bone density, such as: (23)
- Eating a healthy diet that includes plenty of calcium and vitamin D
- Getting regular exercise, especially weight-bearing exercises
- Avoiding smoking and excessive alcohol consumption
- Taking medications such as testosterone as prescribed by your medical practitioner
Can You Increase Testosterone Naturally?
So now we can see that creatine doesn't increase testosterone, so how else can you boost it? There are hundreds of supplements suggesting other ways to boost testosterone, but truthfully, apart from testosterone replacement therapy, no magic bullet helps.
While lifestyle factors can make a difference, low testosterone can be due to various issues, so combining testosterone replacement therapy with a healthy lifestyle may be necessary. Some things to pay attention to include:
- Exercise: Regular exercise, especially strength training, can help to give an increase in testosterone levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. (24)
- Diet: Eating a healthy diet high in protein and low in processed foods can also help increase testosterone levels. So it's essential to include plenty of fruits, vegetables, and whole grains in your diet.
- Sleep: Getting enough sleep is essential for maintaining healthy testosterone levels. Aim for 7-8 hours of sleep per night. (25)
- Stress: Stress can have a negative impact on testosterone levels. Find healthy ways to manage stress, such as exercise, yoga, or meditation. (26)
- Supplements: There are several supplements that promise to increase testosterone levels; however, results are mixed, so it's important to talk to your medical professional before taking any supplements. (27) (28)
- Avoid smoking and excessive alcohol consumption. Both of these can have a negative impact on testosterone levels. (29)
- Get regular check-ups. Your medical practitioner can monitor your testosterone levels and ensure they are within a healthy range.
What about Testosterone Replacement Therapy?
For men suffering from low testosterone, testosterone replacement therapy is the best way to reduce the symptoms of low T. Since testosterone plays a vital role in the development of the male sex hormones as well as prostate, bones, muscles and hair growth, it's a crucial hormone for men to look and feel their best.
The problem is that testosterone levels drop by about 1% each year after age 35. So, how do you know if your testosterone levels are low? These are the symptoms of low testosterone.
- Decreased sex drive. While sex drive may decrease as you age, if yours is waning, it could be a sign of low testosterone.
- Mental fog. Memory problems and feeling as though you have brain fog which interferes with your daily routine.
- Erectile dysfunction. Testosterone helps to produce nitric oxide, which enables you to get and keep an erection.
- Increased body fat. Since testosterone helps to maintain muscle, when your levels drop, you may notice more body fat developing, especially around your middle.
- Loss of muscle mass: Testosterone plays a huge part in building muscles, so when testosterone levels drop, you'll notice a decrease in muscle mass.
- Hair loss. Low T can mean loss of hair on the body.
If you notice signs of low testosterone and want to feel like yourself again, TRT may help.
Conclusion: Does Creatine Increase Testosterone Levels?
While the answer to the question, does creatine increase testosterone, may be disappointing, no substantial evidence shows that it does. However, the evidence does show creatine has several health benefits, including supporting brain and heart health and reducing depression symptoms.
