Does creatine increase testosterone?

Creatine is one of the most researched supplements, and it’s pretty safe according all those studies. Creatine gives you more power in your workouts, you can exert more, your muscles will grow even bigger with creatine.

In fact, creatine is a natural substance in our body. If you are eating meat and fish, you will get creatine through your diet, and you should be eating meat and fish in your testosterone diet, that’s a given.

The thing is, if you take more creatine in supplement form, you will have all the advantages that I’ve just recited.

But, what about testosterone and creatine? Do they have some kind of relationship? Your testosterone will be higher when in creatine? Lower maybe?

Well, you are in luck, because testosterone and creatine seem to get along well, according to studies, so it’s likely that supplementing with creatine increases your natural testosterone.

Creatine and testosterone studies

According to a study by Sheikholeslami Vatani and others [1], that looked into testosterone and creatine in amateur swimmers, the conclusions were that the mean swimming time of the creatine supplemented group in 50 m was significantly decreased. We knew that, because creatine has been proven, time and again, as a very good legal and safe performance enhancer.

Besides that, growth hormone and cortisol were not affected by this creatine loading, but, testosterone concentration was significantly greater in the creatine group, compared to the placebo group, after supplementation period.

The researchers concluded that this better performance was not hormone related (that is, the surge of testosterone did not made them more powerful swimmers by itself) but there was a performing enhancing result nonetheless.

In other study that saw the relationship between performance and creatine and beta alanine supplementation [2] the conclusions were that:

“Significantly greater strength improvements were seen in creatine-beta alanine group and creatine group compared to placebo group”. And, this is what’s interesting for us again, resting testosterone concentrations were elevated in the creatine group. On the other hand, no other significant endocrine changes were noted.

Putting a cherry on top, those supplemented with creatine saw more lean muscle mass in their bodies.

Although this research did not see other hormonal changes besides testosterone, there is some other study in Science and sports [3] that, besides increasing testosterone again, creatine lowered cortisol (the stress hormone, remember the testosterone book). I quote:

Results of the present study suggest that more than 5 days of creatine supplementation, associated with resistance exercises is sufficient for increasing testosterone concentrations and decrement in cortisol concentrations.

So there you have it, creatine is safe, cheap and does seem to increase testosterone (along with strength, performance and muscle mass).

So, what creatine do you take to increase your testosterone and how do you take it?

According to Alan Aragon, expert in nutrition and performance in sports (and a very, very smart man):

“Creatine monohydrate is definitely the way to go. Not only is it less expensive than other forms, it’s actually been shown to have better bioavailability.”

Some say you have to start super-loading yourself with creatine, 20 grams or so the first days, but it seems to be a myth. As Aragon said too:

“While creatine is safe from any dangerous or serious health concerns, side effects include nausea and diarrhea. Want to limit potential bathroom shenanigans? Take smaller doses (less than 5 grams), drink enough water, or consume it with food”.

5 grams daily is the recommended dosage, by the way. Probably, you will gain some weight (water weight, mainly, because creatine retains water, which is good for performance) and does not need to be cycled.

So there you have it. Creatine is another weapon to increase testosterone. And, unlike most testosterone boosters that don’t do shit, is proven and cheap.

Studies referenced

[1] The effects of creatine supplementation on performance and hormonal response in amateur swimmers
Science & Sports, Volume 26, Issue 5, Pages 272-277
D. Sheikholeslami Vatani, H. Faraji, R. Soori, M. Mogharnasi

[2] Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes.
Hoffman J1, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J.

[3] Effects of short term creatine supplementation and resistance exercises on resting hormonal and cardiovascular responses
Science & Sports, Volume 30, Issue 2, Pages 105-109
H. Arazi, F. Rahmaninia, K. Hosseini, A. Asadi