Can Creatine Increase Testosterone? Know Scientific Facts

Can Creatine Increase Testosterone

Creatine has always been popular in the fitness industry, particularly among those looking to pump up their muscles. However, in recent years, in a few instances, it has been pitched as a testosterone booster as well. From improving muscles and athletic performance to boosting testosterone, this kind of supplement almost sounds like a miracle solution. However, does science support its testosterone-boosting ability? Some even have concerns about its safety.

We have dug deeper into various research works on creatine and its ability to boost testosterone, does it actually works, what science says, and here’s what we found:

Major Findings
  • There are a few studies that show some connection between creatine and testosterone improvement.
  • The results are inconclusive as the increase in testosterone was seen in athletes post-workout.
  • There is, however, evidence of creatine boosting workout performance and muscle functionality which in turn can help improve testosterone.
  • All the available evidence shows an indirect link between creatine with testosterone.

Does Creatine Increase Testosterone – What Science Says

Does Creatine Increase Testosterone What Science Says

You might have noticed creatine being marketed as a supplement that can boost testosterone, however, its impact on the anabolic hormone is mostly indirect.

Creatine is an amino acid derivative that helps regenerate ATP (adenosine triphosphate), the main carrier of the energy for the muscle tissues. When the muscles receive bursts of energy, their functionality and power increase allowing you to train harder and improve the weight lifting capacity. This then leads to more muscles. This is likely the theory that links creatine with testosterone because testosterone is boosted by intense exercise and resistance training.

Let’s take a closer look at some of the studies to see how creatine works:

In a study to determine the effect of creatine on testosterone response, 20 male swimmers were given short-term creatine supplementation. Researchers found that there was a noticeable elevation in the testosterone levels in the subjects post-workout. No change in cortisol (stress hormone) levels and growth hormone were seen.

We came across another concrete study on a group of healthy and active men who were given creatine supplements consistently for 1 week. A significant increase in body mass and testosterone levels was noted after the training sessions.

However, it is important to note that the rise in testosterone was noticed after the jump squat session but no changes in concentration after the bench press. Creatine’s effect on testosterone thus is inconclusive because chances are the anabolic effects have been mediated by the nature of exercise giving rise to an indirect link between them.

Surprisingly, the findings from another clinical trial involving a group of young athletes (rugby players), who were given creatine supplementation for 3 weeks, showed no effect on testosterone whatsoever. Instead, the study found that there was a significant conversion of testosterone to dihydrotestosterone (DHT).

How Does Exercise Trigger Testosterone Production

In all the above studies, there was a small but empirically significant rise in testosterone levels. It can be derived that creatine may not directly influence testosterone. Therefore, it circles back to the same reasoning that the supplement improves athletic capacity allowing you to perform more intense workouts.

Now, there are numerous studies showing that exercise benefits health in many ways and in turn testosterone production. The theory behind this goes down to the iterative positive feedback system.

For instance, increased exercise induces the release of endorphins and reduces the cortisol levels. This reduces the sugar and carb cravings enabling you to stay away from unnecessary snacking. It also increases muscle protein synthesis improving muscle functionality which then triggers more testosterone production. Increased testosterone production allows you to stay more active by increasing your physical stamina and speeding up the muscle recovery process. A higher amount of physical activity accelerates the fat-burning process and stimulates further testosterone release and the loop goes on.

How To Maintain The Loop

While physical activity to testosterone release is a cyclic process, you will have to constantly work to keep the cycle going. Here are a few things that you can do to help maintain it:

Keep Yourself Active

In order to stay active at all times, it is important to follow a disciplined routine every day. As established earlier, testosterone levels can be regulated by staying fit and exercising on a daily basis to maintain muscle functionality as muscles are an important part of the process. Some of the ways you can keep yourself physically active are:

  • Going for a walk or a jog for at least 10 minutes every day and increasing the intensity throughout the week. The right way to do this is to go slow on the first day and then increase the speed each day with maximum speed by the end of the week. Repeat the process every week.
  • If you do not have time for full-fledged resistance training, introduce some squats, push-ups, or working out using bands or weights available at home. Working against weights will help your muscle function and increase its strength.
  • Make changes to your sedentary lifestyle. You can do this by stretching your muscles and body periodically when your work involves sitting at a desk for several hours. Moving around or stretching yourself will increase the blood circulation in the body and improve oxygen flow which is beneficial for testosterone synthesis.

Manage Your Cravings Well

Food cravings lead to unwanted snacking which starts affecting the body weight. Excess body weight prevents you from staying active which affects testosterone production.

  • Managing your cravings by keeping unhealthy snacks away, working out to regulate metabolism and blood sugar levels, sleeping on time, and eating healthy food in a timely manner can help reduce food cravings.
  • Introducing fibre-rich foods, fruits, and vegetables is a great way to curb hunger pangs.

Following the above pointers judiciously will keep the feedback loop moving forward by increasing the demands of the muscles, which can push the production of testosterone.

What’s The Role Of Creatine In All These?

What’s The Role Of Creatine In All These Testosterone Production

You must be wondering what creatine does if we can regulate testosterone production by diet and exercise. Well, science says that creatine helps trigger muscle metabolism and protein synthesis by supporting the ATP mechanism. There are several studies backing these markers associated with creatine.

In fact, creatine not only stimulates the growth of muscles but also improves physical stamina making the body more capable of carrying out high-intensity workouts. Improving the energy flow in the muscle tissues promotes muscle growth and strength and increases athletic performance.

Bottomline – Does Creatine Improve Testosterone?

To conclude, there are no studies that have, by far, been able to associate any direct relationship between creatine with testosterone production. Meaning – creatine, like other testosterone boosters, doesn’t trigger testosterone synthesis at the source or increase the bioavailability of testosterone in the body. Rather, it works on the muscles which is a key element when it comes to balancing testosterone levels. Several concrete data show that creatine supplementation has increased muscle growth and potential which increases athletic capabilities. These factors play a vital role in boosting testosterone and also provide an overall wellness of body and mind.

Frequently Asked Questions (FAQs)

Is Creatine Safe To Take?

Yes, so far there are no reports of creatine causing any harm to the body. In fact, creatine is a substance that is naturally produced in the body so our body is already used to this compound. That said, if you have any concerns, it is always best to consult a healthcare practitioner before using it. Like any other supplement, it is strictly not recommended for pregnant and lactating women.

Does Creatine Increase Testosterone Levels?

Creatine does not increase testosterone levels directly, however, it helps improve muscle growth and strength which increases physical capabilities. This allows you to train harder which is important for triggering testosterone production.

Is Creatine Suitable For Women?

Yes, creatine is safe for both men and women and there has been no data so far about its adverse reactions on female body processes.