"Creatine can be very beneficial to women in increasing strength, power, and overall athletic performance," says dietitian nutritionist Abby Grimm, M.S., RDN. Creatine is a naturally occurring compound that helps the body produce energy in the form of adenosine triphosphate (ATP). Here, nutrition experts and a creatine researcher share the science-backed benefits of creatine for brain and cognitive health, heart and vascular health, healthy aging, and more. Because creatine pulls water into your cells, you will likely put on water weight or weight from having more muscle — but not fat. But if you’re fine opting for the lighter weights or less-intense intervals, just make sure to eat plenty of protein-rich animal foods, and your body will be just fine. Many people may claim that creatine is unsafe, they may warn you about any potential dangers of the supplement, but all of this is without scientific evidence. Which means that an increase of Dihydrotestosterone is down to an increase of testosterone. Actually, there are some potential benefits that may surprise you to supplementing with creatine… Eisenberg says that studies of TRT’s benefits and risks have had mixed results and provide limited answers. Another concern is whether TRT actually improves symptoms linked to low testosterone. A study linked TRT to higher chances of venous thromboembolism, a potentially fatal type of blood clot. In 2014, the FDA ordered that a warning label must accompany TRT prescriptions, alerting men to the possibility that TRT increases the chances of heart attack and stroke. From 2001 to 2013, prescriptions rose by 300% following marketing efforts that proclaimed it could restore energy, alertness, mental focus, and sexual function. If you take it and then stop, your levels will go down over a few weeks.Creatine is thought to impact blood flow positively, possibly due to its role in energy production and muscular health.Creatine has been shown to increase muscle strength and power, improve speed and performance, aid in body composition, and reduce fatigue.Together, they may allow you to train harder and grow more muscle over time.Exercise modalities used to increase EIEE have been reported previously (43) and included elliptical, stationary bike, and treadmill or outdoor walking, running, and load carriage (weighted backpack ∼30% of body mass).There are many shady companies that produce testosterone boosters that may contain potentially harmful ingredients.Muscle growth involves increasing muscular size, typically through strength training and protein supplementation . For this story, we spent hours interviewing registered dietitians, medical doctors, and fitness professionals, as well as researching the top-rated and best-selling creatine supplements on the market. Keep scrolling to explore our top picks of the best creatine supplements to shop this year. Creatine is one of the most extensively researched supplements on the market, and its benefits are well-documented, but only a handful of creatine supplements are worth your money. (A 1kg steak has around 5 grams of creatine, for reference.) That's where supplements come in. Creatine, while beneficial for increasing muscle mass, can also have an adverse effect on sexual health. The anabolic steroids used by athletes are often forms of testosterone made in a lab. These are called performance-enhancing drugs. Hoping to get an edge by taking performance-enhancing drugs? These may include increased acne, headache, upset stomach, anxiety, increased heart rate, among others. This means less soreness and less downtime between training sessions.We recommend that you prioritize a testosterone booster with well-researched ingredients, rather than selecting based on what an influencer may be promoting.When discussing how to best optimize muscle growth and endurance training, many people debate the efficacy of creatine use.Our results support those of past investigations showing that amino acid consumption may play a role in reducing exercise‐induced increases in cortisol (Sharp & Pearson, 2010).This article is designed for fitness buffs and health-conscious individuals eager to separate fact from fiction regarding creatine supplementation.“If you’re concerned about your testosterone, talk to your primary care doctor or an endocrinologist before using creatine,” Patton advises.The implications of hormone-related changes in creatine kinetics has been largely overlooked in performance-based studies .It's crucial to clarify that these benefits are not necessarily linked to increased testosterone levels.In conclusion the authors reported that a small, yet significant, increase in muscle TCr content occurred but this increase, however, did not result in an improved sprint-exercise performance or any alterations in markers of muscle anaerobic energy metabolism during, and in recovery from sprint exercise. A high-quality testosterone booster can certainly be effective for many men with low testosterone, thus you can say they are most likely worth it in this population. If they come back below 300 ng/dl then you are generally diagnosed as having low testosterone. Initially you may experience one of the several tell-tale symptoms of low testosterone which include fatigue, unregulated sleep patterns, low sex drive, depressed mood, and erectile dysfunction, among others. They acknowledge Yue Jiaming and Liu Gang for contributing to conduct this study. More investigations are recommended with a variety of doses and exercises, longer time in periods and in both sexes in athletes. Moreover, the absence of heterogeneity among the included studies enhanced the power of our outcomes. Also, subgroup analysis was conducted, based on the sports type (resistance training or aerobic and anaerobic combined training) and duration of studies (over six weeks and 6 weeks or lower). Between‐study heterogeneity was assessed using the chi‐squared (χ2) test and quantified applying the I2 statistic, which shows the total variation percentage across studies that is ascribable to heterogeneity rather than to chance. Also, we extracted mean and standard deviation (SD) of serum hormones' status (cortisol and testosterone) at baseline and after the intervention. There were restrictions on the performed postexercise and studies that assessed the acute effect of HMB on the hormonal response (Townsend et al., 2015; Wilson, Lowery, et al., 2013). HMB also may increase androgen concentration through increasing cholesterol, drawing on this hypothesis that, HMB is metabolized to β ‐hydroxy β ‐methylglutaryl CoA (HMG‐CoA) which is a main source of cholesterol synthesis and precursor of androgens such as testosterone (Nissen & Abumrad, 1997). Important Things About Supplements You Probably Didn’t Know Some people do a loading phase for creatine, but it is not required. It may also affect cholesterol and prostate health. If someone has low testosterone and starts TRT, they may see big improvements over a few months. These two substances work in different ways in the body. Yes, current research shows that it is safe to take creatine while receiving TRT. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby playersProstate cancer prevention trial The ratio tells us that the increased DHT levels are not because of a higher testosterone levels but a greater conversion of T to DHT. However, those with pre-existing kidney conditions should consult a healthcare professional before using creatine supplements. Research shows it can increase muscle mass and performance. Over time, with regular exercise, this can lead to leaner body mass as muscles replace any extra fat stores. Studies highlight its role in improving strength, bulking muscles, and improving exercise performance. Paramount to bodily functionality, testosterone contributes significantly to muscle mass, bone density, and body hair distribution. But did you know there’s a buzz around its potential to increase testosterone levels too? There is compelling evidence that a creatine intake of 5 grams per day may provide women with significant health benefits throughout their life span with regards to muscle support and 10 grams for brain support. Creatine typically increases body mass through temporary water retention or lean muscle mass over time. Get articles and stories about health, wellness, medicine, science and education delivered right to your inbox from the experts at Ohio State. Benjamin Poulose, MD, explains how abdominal core strength plays a crucial role in how well you feel and function in your daily life. Intuitive eating is about listening to your body and making peace with food. Similarly, those who suffer from high blood pressure or liver disease should avoid taking creatine supplements, unless they are advised otherwise by their doctor. This is because some case studies have found that – though creatine has no effect on kidney function in healthy patients – it may cause damage to the kidneys in those who already suffer from underlying kidney problems. For example, patients with kidney problems should consult their doctor before they begin to take creatine supplements. Although creatine is safe to use when it is consumed in the correct doses, there are some people who should exercise caution before they begin to take the supplement. During high-intensity activities, our muscle’s demand for ATP spikes, and that’s where creatine comes into play. At its core, creatine’s job is to aid in the production of ATP (Adenosine Triphosphate), which is basically the energy currency of our cells. By understanding the intricacies of the human body and mind, we can see how interlinked our lifestyle choices are with our sexual health. Consuming a diet high in protein, healthy fats, and complex carbohydrates can support optimal testosterone production.The major finding of the current study was that, in a randomized double-blind placebo-controlled trial, there was no effect of 12 weeks of supplementation compared to placebo on changes in DHT or testosterone.Amin Altawash AS, Shahneh AZ, Moravej H, Ansari M. Chrysin-induced sperm parameters and fatty acid profile changes improve reproductive performance of roosters.Regular exercise boosts cardiovascular health, improving blood flow — a critical factor for achieving and maintaining an erection.Furthermore, creatine supplementation has been suggested as a potential nutritional adjunctive strategy to help manage depression and reduce suicidal ideations in individuals unresponsive to some psychiatric medications (47).The debate over whether or not creatine boosts testosterone has been one of the most discussed topics in the world of sports nutrition. (Although, as always, it's a good idea to consult your healthcare provider before adding new supplements into your diet.) As a type of amino acid, creatine serves as a building block for proteins, which are essential for muscle, bone, and tissue development. Presumably because of all these extras, we found this initially didn't blend quite as smoothly as other creatine supplements — on our first mix (solely with water) there were a few very small, but visible, lumps. There's also taurine, for energy, and Arginine Alpha-Ketoglutarate (AAKG), a compound that helps increase nitrogen oxide production, which is beneficial for muscle growth and recovery. It's not too sweet or artificial-tasting (which cannot be said for all flavoured creatine supplements). However, a subsequent study showed that taking 3 grams of D-aspartic acid did not affect testosterone levels. A recent study found that it may increase levels of follicle-stimulating hormone and luteinizing hormone. Five grams of creatine monohydrate per day, together with regular resistance training and proper nutrition, can help you build muscle and get stronger. Testosterone boosters may help some men increase their levels slightly, in turn allowing them to gain and maintain muscle mass. Preliminary research suggests that multi-ingredient testosterone boosters may reliably increase testosterone levels when they are slightly low.(11) Creatine ‘loading’ is defined as supplementing with oral creatine for 5–7 days with a dosage of 20–25 g/day, often divided into smaller doses throughout the day (e.g., four to five, 5 g servings/day). Participants supplementing with creatine had a greater reduction in body fat percentage. There was an increase over time for lean tissue and strength with a decrease in fat mass. The addition of creatine to high-intensity interval training had no effect on body composition in recreationally active females . It also helps in faster muscle recovery, allowing you to push your limits during intense workouts. You are going to decline in your hormones and you start to feel differently… Here I feel they really care. I recommend to everybody that they get their bloodwork checked. Once I started therapy, and got those levels in checked, it changed my life. Take the first step toward redefining your body at Androgenix Advanced Health & Wellness Center in North Palm Beach. However, creatine supplementation is not always effective in all populations. Creatine supplementation is the most popular ergonomic aid for athletes in recent years and is used for improving sport performance and muscle growth. People who have low levels of creatine — such as vegetarians — appear to benefit most from creatine supplements. Your body stores creatine as phosphocreatine primarily in your muscles, where it's used for energy. It is important to note that while creatine supplementation may have some benefits for athletic performance and muscle mass; it is not a substitute for proper diet and exercise.In another study, it helped high school soccer players sprint, dribble, and jump better.As we discussed above, a study in 2009 found that taking creatine supplements increased levels of DHT in the body.None of these studies have reported a direct link between creatine supplementation and erectile dysfunction.The therapeutic potential of creatine supplementation for cachexia, myopathies, post-surgery rehabilitation, bed rest, other muscle/bone wasting condition/diseases and brain health warrants further investigation.From a healthy aging perspective, interventions which overcome sarcopenia are clinically relevant.The above findings suggest a relationship between compromised creatine–phosphocreatine metabolism and low sperm count/activity; recovering normal creatine turnover in spermatozoa thus might help males with poor quality sperm.This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors.But did you know there’s a buzz around its potential to increase testosterone levels too? A Review of foods and food supplements increasing testosterone levels The International Society of Sports Nutrition(12) wasn't able to gather proof of the short and long-term effects that might harm its users.This response time accelerates the effectiveness of antidepressant medications compared to the typical 4–5 weeks acclimatization to detect/identify effects with these therapeutics alone 88,89.The efficacy of creatine supplementation is well accepted.If you’re still interested in giving creatine a try, we recommend trying Kaged’s Creatine Monohydrate.Research shows that men who like spicy foods are proven to have higher levels of testosterone (60).Most pre-workouts contain carbohydrates — after all, that’s what your body burns during a workout — but some are carb-free.If you increase your consumption of creatine, it's only normal that your creatinine levels would increase. The most important step is to talk with your healthcare provider and follow a plan that fits your needs. They support different parts of muscle growth and usually do not interfere with each other. Combining TRT and creatine is safe for most people, as long as both are used correctly. Focusing on consistent strength training and a balanced diet is more effective than relying on creatine alone. Yes, creatine can help increase blood flow, but it must be paired with resistance training. In addition to this, creatine is also taken as a powder, tablet, capsule, liquid, or energy bar supplement. It helps in muscle contraction and maintains a steady energy supply when doing intense exercise or any other physical activity. Creatine is a compound in your body that naturally occurs and provides energy to your skeletal muscles. Therefore, if you are already struggling with your sexual health, taking creatine could make matters worse. While many athletes take this supplement with no issues, some may experience side-effects such as weight gain, loss of libido and male infertility. When considering the impact of creatine on the body, there are certain things to consider. In fact, in terms of improving athletic performance without sacrificing manliness, creatine might actually prove beneficial. Recruitment was conducted via an online advertisement designed to identify individuals meeting the study’s eligibility criteria. Forty-five resistance-trained male participants were recruited for this study. Additionally, some athletes have anecdotally reported experiencing hair loss while using creatine. DHT is synthesized from testosterone via the enzyme 5-alpha reductase and has been shown to exhibit a stronger binding affinity to androgen receptors compared to testosterone . During cortisol elevations in exercise, impacts of this hormone happen after exercise within the early recovery. Our results support those of past investigations showing that amino acid consumption may play a role in reducing exercise‐induced increases in cortisol (Sharp & Pearson, 2010). Sensitivity analysis showed that the omission of any of the studies from the meta‐analysis creates no change in the outcomes of the meta‐analysis on testosterone concentration, whereas the results on cortisol concentration were sensitive to omitting 3 studies (Durkalec‐Michalski & Jeszka, 2015; Hoffman et al., 2004; Portal et al., 2011). Diet and exercise Using testosterone replacement therapy (TRT) and creatine together may help build muscle more effectively. Watching for side effects and staying in touch with your doctor is the best way to stay healthy while trying to improve strength and fitness. Creatine boosts short bursts of energy in muscle cells, helping with strength and power. From a clinical perspective, creatine supplementation has been found to potentially offer health benefits with minimal adverse effects in younger populations. More recently, in a comprehensive review examining the safety of creatine supplementation in adolescents, Jagim et al. summarized several studies that examined the efficacy of creatine supplementation among various adolescent athlete populations and found no evidence of adverse effects. Two studies reported small, physiologically insignificant increases in total testosterone after six and seven days of supplementation 65, 66, while the remaining ten studies reported no change in testosterone concentrations. Perhaps the difference between the results could be due to the supplementation dose. Thus, stimulating the biosynthesis and improving the accessibility of nitric oxide could have positive effects on performance in athletes . Thus, TT-mediated actions would be responsible for increasing bench press performance, such as stimulating endogenous testosterone 12,21,24. Our results are similar to those obtained in 1-RM bench press after three weeks of TT supplementation in powerlifters 12,21. Adverse effects of sports supplements in men As always, it’s important to consult with a healthcare provider before starting any new supplement regimen. Creatine improves recovery after intense exercise, which is important for muscle growth and development. Testosterone is a hormone that is naturally produced in the body, primarily in men. Testosterone has anabolic effects on bone tissue, promoting the growth and maintenance of bone mass. This hormone stimulates the growth of muscle cells, promoting the development of secondary sexual characteristics like facial hair and a deeper voice, and regulating the production of sperm in men. It’s one of the most researched supplements and is effective in increasing muscle mass, strength, and exercise performance. By enhancing your ability to perform high-intensity workouts, creatine supplementation can lead to a more anabolic (muscle-building) state, which could encourage the body to produce more testosterone. A study involving 33 male participants revealed that their testosterone levels significantly rose after taking creatine supplements, going from an average of 577 ng/dL to about 704 ng/dL. Recognized as the most widely studied supplement in sports nutrition, creatine has been linked to numerous benefits, including faster muscle recovery, increased muscle mass, and enhanced exercise performance. What are the other benefits of creatine? Beyond puberty, a woman's body mainly converts it to estrogen. Women and people assigned female at birth also produce testosterone. Men aren't the only ones who may benefit from testosterone boosters. When it rises, testosterone falls. Despite the social media buzz to the contrary, the sad fact is that creatine isn’t going to magically boost testosterone levels. Some studies have found that creatine supplements may improve some cognitive functions. It’s worth noting that no trials have looked at the effect of creatine on testosterone in men with abnormally low testosterone levels. Although no effect on testosterone was found, creatine increased the levels of DHT by 12 nanograms of DHT per deciliter of blood (ng/dL). In 1998, a case study of someone supplementing with creatine reported that it caused the person’s kidney health to deteriorate. They suspect that as your muscle mass increases, your total body water also increases. Twelve additional studies have looked at the effects of creatine on testosterone. The analysis was conducted in this manner given observed differences in the anabolic response to supplemental testosterone during energy deficit (i.e., no change in leg lean mass or total testosterone for some individuals) and to understand the influence of molecular adaptations in two distinct groups of volunteers. These findings collectively suggest that, despite the hypothesized effect of testosterone on the molecular response to an exercise bout and high-protein mixed meal, lean mass differences in TEST vs. PLA appear predominantly driven by adaptations under resting conditions rather than changes in the acute response to exercise and recovery feeding. When testosterone levels are optimized, individuals may experience increased muscle mass, improved strength, and faster recovery after intense workouts. Like supplements with creatine, testosterone offers beneficial effects on your physical health. In another study from Iran, a significant increase in muscle strength is seen in individuals who took a creatine supplement together with a regular workout. Since these effects are also given by creatine, does this mean supplements with creatine increase testosterone directly? Research has showed that creatine supplementation can reduce inflammation, which may help to maintain or increase testosterone levels. Some studies have suggested that creatine supplementation may increase androgen receptor density, which could increase the body’s responsiveness to testosterone. Studies suggest that creatine supplementation can increase the levels of DHT in the body, which can boost testosterone production. It is important to note that while creatine supplementation may have some benefits for athletic performance and muscle mass; it is not a substitute for proper diet and exercise. One theory is that creatine supplementation may increase the body’s production of the hormone DHT, which is a byproduct of testosterone. Creatine as a Supplement Cardio is essential for your overall health, but also for maximizing each strength training set. Ideally, this will include three to five days of strength and cardio training each week. Beyond that, the effects of increasing testosterone naturally using creatine as an aid will only improve your sex life. While it won’t directly increase testosterone, there are some important notes on creatine and fertility. Believe it or not, the jury is still out on common supplements we use like BCAAs, certain pre-workout powders, and even whey protein. Common side effects of creatine supplementation can include weight gain due to water retention, muscle cramping, and digestive issues. The short answer is that creatine does not directly increase testosterone levels in the body. But beyond performance and recovery, some people wonder whether creatine can also influence hormones, particularly testosterone, which plays a vital role in muscle development and overall energy. However, to become recognized as a functional component of a paternal preconception diet, dietary creatine has a long journey ahead that should start with exploring its intervention in men with low sperm concentration. Dietary intake of creatine in very young children (0–24 months) is roughly three times larger than that of the adult population , implying its critical role in optimal brain development for this sensitive population. Building male fertility through the diet might be a simple, convenient, and straightforward strategy to tackle this fundamental element of reproductive health. Specifically, it remains unknown how dietary creatine is delivered to spermatozoa, and whether infertility may compromise creatine uptake. Indeed, successful fertilization was achieved with as few as five sperm in the creatine group, and the number of fertilized oocytes was significantly higher than in the control group without creatine. Specifically, for women who tend to burn fewer calories than men, if additional calories are not needed to meet training needs, the benefit from enhanced absorption, does not outweigh the potential enhanced absorptive effect; creatine monohydrate has extremely high bioavailability . Skeletal muscle creatine uptake can also be influenced by insulin availability, which may enhance creatine retention 103,104. Supplementing with CrM can be accomplished using two strategies, both resulting in similar increases in intramuscular PCr levels (Table 1) . Sleep deprivation has been reported to result in lower cognition, as well as a reduction in sleep quality for females during the follicular phase (low estrogen), which is also when creatine kinase levels appear to be lowest . Additionally, acute and chronic sleep deprivation appear to be more detrimental to females compared to males; with lower levels of alertness and increased sleepiness-related risks . The Ultimate Sauna Guide: Expert Tips on Benefits, How to Use, and More However, no mechanisms were determined in this study in regards to intramuscular creatine metabolism or endogenous creatine synthesis, so definite conclusions cannot be made. The results of this investigation lend support to the hypothesis that betaine supplementation may enhance RE protocols that challenge muscular endurance with greater metabolic demands . The effects of short-term betaine intake on the blood variables were evaluated by comparing the before-exercise data between the betaine and placebo conditions. To ensure supplementation compliance, a researcher called the participants every night and the empty packets were also collected on a weekly basis. At the beginning of the first visit, body weight (SECA 803, Hamburg, Germany), height (SECA 206, Hamburg, Germany) and body mass index (BMI) were measured. To date, little data exists characterizing the response of SDNN and RMSDD over an exercise recovery period; however, it is known that HRV decreases in the five to thirty minutes following high-intensity exercise in men 14,25,26.With the re-exposure, the patient’s serum creatinine level increased to 473 μmol/l 1 month after the injection and only recovered to 254 μmol/l, and cystatin C peaked at 5.35 mg/l and dropped only down to 4.16 mg/l.Creatine is a naturally occurring compound found in muscle tissues that plays an essential role in the energy metabolism of the body.A two-way repeated-measures analysis of variance (ANOVA) test was used to examine interaction effects (time supplementation group) among supplementation groups (CG and IG) for body composition, sports performance, and hormonal response.In these four trials, creatine supplementation had no obvious effect on muscle strength, sport performance, or muscle hypertrophy in healthy untrained older subjects.Hormone-driven changes to endogenous creatine synthesis, creatine transport and creatine kinase expression suggest that significant changes in this cellular energy circuit occur during specific stages of a female's reproductive life, including pregnancy and menopause.Believe it or not, creatine and testoserone are two of the essential building blocks of building lean muscle mass and balancing hormones.Understanding the effect of testosterone on intracellular signaling pathways regulating muscle mass under these conditions may facilitate the development of androgen-targeted therapies for mitigating muscle loss during situations of severe energy deficit. They will all help build lean muscle mass and strength when combined with the right nutrition and training regimen. Believe it or not, creatine and testoserone are two of the essential building blocks of building lean muscle mass and balancing hormones. Testosterone is a hormone primarily produced in the testicles (in men) and ovaries (in women) and plays a key role in muscle growth, fat distribution, and overall energy levels. That means creatine supplementation may act as a false indicator of renal dysfunction. On the other side of the coin, vegans and vegetarians are particularly susceptible to lower resting levels of creatine and, thus, are prime candidates for supplementation. And that's because some people (estimates are from smaller studies but around ~25%) have naturally high levels of resting creatine in their muscles. When creatine stores in the muscle are saturated, it takes about 4 to 6 weeks for creatine stores to return to baseline if you were to stop supplementation. The pro of this loading protocol is that you wouldn't need to keep reaching out for creatine throughout the day, but the con is that you'd see a gradual increase in muscle creatine content. Supplementation with zinc is a great option, but you can also find high levels in certain foods like oysters. Zinc is another powerful micronutrient that has been proven to boost testosterone and improve libido (19). Of course, you can supplement with magnesium, but the best way to get it is from food. When multiple muscle groups work together, the anabolic response is that much greater. This could be attributed to the fact that creatine does not contain any hormones, such as estrogen. Ultimately, there is still much to learn about the connection between creatine and estrogen, but it’s clear that understanding this relationship could lead to better health outcomes. Src kinase binds to both creatine and estrogen receptors on the cell membrane, and when creatine is present, it increases the binding between these receptors. Creatine products can't increase or decrease T levels even at a constant dose. Due to this, some claim you can take less creatine HCl than monohydrate and get the same results. There are quite a few types of creatine available, but we’ll focus on the most popular ones here. Adenosine triphosphate is converted by muscle cells into diphosphate or ADP by removing a phosphate molecule. Creatine is a natural compound the human body makes by combining the amino acids glycine, arginine, and methionine. Instead, it measured a hormone that is often linked to hair loss, but no science has been able to reproduce these results. At the same time, however, you should be aware of how taking creatine can also have an effect on your estrogen levels. Creatine does not directly convert into estradiol or any other hormone, so it does not cause an increase in estrogen production. Creatine is a molecule used in the body for energy storage and is found naturally in foods such as red meat, fish and eggs. Despite what some might believe, the fact is that creatine does not significantly affect estrogen levels. Therefore, this indicates that an elevation of creatine consumption does not necessarily lead to higher levels of estrogen. All participants were healthy, with no physical injury or major chronic diseases, such as cardiovascular disease, or diabetes based on a Confidential Medical and Activity Questionnaire. Following an explanation of the purpose, the experimental procedures, possible risks and benefits, written informed consent was obtained from all participants and their parent or legal guardian before beginning the study. These important properties may help to maintain a more favorable environment for excitation-contraction coupling during intense exercise. Finally, betaine has been suggested to increase anaerobic work and reduce perceived exertion and fatigue by increasing free choline, which in turn may lead to an increase of acetylcholine synthesis in motor neurons . Fruits with flavonoid antioxidants, like pomegranates, berries and cherries, can help support testosterone production. Beyond the benefits of zinc, oysters and other shellfish's antioxidant effect may boost testosterone by increasing the efficiency of the Leydig cells, the primary source of testosterone. Other shellfish, like shrimp, clams, mussels, crab and lobster, have notable zinc levels. According to Houman, zinc is an essential nutrient for testosterone synthesis in the testes. It also boosts red blood cell production and may increase energy levels. It helps your body build more muscle by increasing protein creation in your muscles. With the right program and medical supervision, combining TRT and creatine can lead to better muscle gains—but progress takes weeks, not days. Most people see the best results after 4 to 6 weeks, when the extra strength and workout intensity start to lead to actual gains in muscle mass. Direct Effects On the side, they found out that creatine significantly increased salivary testosterone levels. However, high-level evidence-based research on the efficacy and validity of creatine supplementation in muscle growth for the elderly or patients with muscle-related diseases is lacking. This scoping review provides a current map of the literature on creatine supplementation in muscle growth in various populations. Second, due to creatine supplementation for muscle growth being a scientific issue, intervention effectiveness and trial quality are more important than the opinion of experts. Creatine works best for people who do activities that involve strength, power, or short bursts of effort. After that, they take a lower maintenance dose of 3 to 5 grams per day. This means taking a higher dose (usually 20 grams per day) for the first 5 to 7 days, split into 4 servings per day. These newer types claim to work better or faster, but most research shows they do not improve results compared to creatine monohydrate. The most common form of creatine is creatine monohydrate. Without high testosterone levels, your motivation, body composition, and even success take a plunge. Although too much cholesterol is bad for your heart health, consuming too little of it can cause a drop in your testosterone levels. Stress is bad for your body because it releases too much cortisol, which destroys your natural testosterone levels. Long distance training places too much stress on your body for you to produce healthy amounts of testosterone. Let’s explore this question and shed some light on their compatibility for those seeking to enhance their performance and muscle growth. When it comes to optimizing the combined use of creatine and testosterone, understanding the right dosage and timing is essential. Remember, the safety of combining creatine and testosterone may vary from person to person. We like Prime Male™ Vitality Complex because it contains a 12-ingredient list of clinically-proven T boosters to naturally elevate your energy and focus without using stimulants. Kaged Ferodrox supplies researched amounts of the top testosterone-boosting ingredients and is third-party tested. While losing weight mainly revolves around eating fewer calories than you burn to promote a caloric deficit, your hormone status also influences your ability to lose weight. Lastly, it has 6 micrograms of boron, the recommended amount for testosterone support from this trace mineral. It’s no surprise that this concern has grown in popularity as more and more athletes use creatine to boost their performance. Much of the existing information found online is likely to be erroneous or outdated, resulting in further confusion among men wanting to use creatine in their training. No studies have been conducted to ascertain the impact of creatine on male genitalia, making it difficult for the public to gain accurate information. Misinformation about the effects of creatine on penis size is compounded by a lack of scientific research into the area. Creatine plays a vital role in energy production through the creatine kinase (CK) and phosphocreatine (PCr) system. Vegetarians typically have 20–30% lower muscle creatine and phosphocreatine stores compared to non-vegetarians. Approximately 95% of creatine is stored in muscles, with the remainder found in other tissues such as the heart, brain, and testes. Creatine is a naturally occurring compound found in human muscle cells, playing a crucial role in energy production during muscle contraction. It's rich in lean proteins, healthy fats and plenty of veggies. While there is some evidence to suggest that creatine supplementation may increase testosterone levels, the evidence is not strong and more concrete research is needed. Given its role in energy metabolism, creatine is a very popular supplement among athletes and bodybuilders who want to increase their muscle mass, strength, and endurance. Scientific research shows that creatine supplements don't directly increase testosterone levels in the body. The bulk of scientific evidence does not support a direct link between creatine supplementation and increased testosterone levels. Hone is an online clinic that helps men and women manage their health. These disorders can affect your energy, sex drive, sleep, and more. He covers lifestyle, travel, pop culture, health, food and nutrition, spirits, products, politics, and activism. Contact us at if you see an error. From an anti-catabolic perspective, creatine supplementation decreases leucine oxidation (an indicator of muscle protein catabolism) in young adults and urinary 3-methylhistidine (an indicator of whole-body protein catabolism) in aging adults 43,44. Furthermore, Rawson et al. showed that 1 month of creatine supplementation (20 g/day for 10 days followed by 4 g/day for 20 days) reduced lower body muscle fatigue in aging males (60–82 years of age). We have previously reviewed individual studies examining the effects of creatine supplementation during resistance training in aging adults 23,24,25,26. Creatine is one of the most widely used sports supplements, taken to enhance strength, muscle mass, and exercise performance. While testosterone helps build muscle by improving protein production and hormone balance, creatine gives your muscles more energy for training. In particular, future studies are necessary to elucidate potential mechanisms responsible for the enhanced testosterone and metabolic responses to fatiguing resistance exercise with betaine supplementation. Significant correlations between anaerobic power output and plasma lactate have been reported in multiple studies 26,27; however, despite performing significantly more work, post-exercise plasma lactate was significantly less with betaine supplementation in the present study. Preliminary research has shown that betaine supplementation at 2.5 to 3 g/day for 14 days in trained men led to a non-significant change in blood lactate , and a significant increase in growth hormone (GH) and IGF-1 6,12 in response to acute bouts of RE. In other cases, it may be caused by actual damage to the testicles which are responsible for making testosterone, or a number of hormonal disorders that may impact testosterone production. Most often this is caused by unhealthy lifestyle choices such as smoking, drinking, not exercising, or being overweight. That said, some may experience a more significant drop resulting in low testosterone defined as below 300 ng/dl. This helps create more adenosine triphosphate (ATP), which cells use for energy during high-intensity workouts. You can also find creatine in foods like red meat and fish. Some athletes use illegal performance-enhancing drugs called anabolic steroids. We also call drugs "steroids." Doctors prescribe these drugs to treat problems like delayed puberty and diseases that cause muscle loss, like cancer or AIDS. But researchers say those studies were based on extremely high servings of protein daily -- beyond what even people on paleo diets and athletes in training take in. The question of whether protein increases testosterone is a bit murkier. So it makes sense that a testosterone-boosting diet should be full of lean protein, healthy fats, and foods high in antioxidants, like berries and leafy greens. Obesity is directly linked to low testosterone levels. Fransen et al. used a large dose of creatine supplementation (20 g per day) for a short duration of seven days. This showed that the muscle strength following half-squats increased in the creatine group when compared to the placebo control group (p ≤ 0.05), but there was no significant difference in the countermovement jump test performance. Additionally, the authors of this review represented different backgrounds, which allows varied perspectives for summarizing the available evidence on the application of creatine supplementation for muscle growth. While some individuals may experience subtle changes in testosterone levels with creatine intake, the evidence supporting a significant effect is lacking. This increase is dependent on the muscle mass used during the exercise. A study, however, showed that the impact of creatine lessens with an increase in exercise duration. Therefore, the introduction of creatine supplementation represents a significant advancement in sports nutrition. On rest days, when you are not engaging in these types of activities, your muscles are not being taxed as heavily and may not require as much creatine to support their energy needs. But to achieve the full strength- and muscle-building powers of creatine, you need at least 5 grams of creatine daily. We know—supplements (especially of the muscle-building kind) can feel sketchy. Creatine kinase, or CK, is a protein found in every muscle, including those used during exercise (striated muscles) and the ones that keep your heart beating. Exercise is known to contribute to increased levels of potassium, urea, creatinine, creatine kinase, lactate dehydrogenase (LDH), aspartate aminotransferase (AST), alkaline phosphatase, bilirubin, uric acid, as well as the white blood cell count. This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. Low testosterone is detrimental for your health, correlated with anxiety, metabolic syndrome, depression, fatigue, and low sex drive. Today, low testosterone is on the rise, and it’s even more common to see it in young males. Most people take creatine after a workout, but there is no definitive evidence to show that there's a "best" time to take creatine. How long after a workout should you take creatine? This is the reason why the American Academy of Pediatrics and the American Society of Sports Medicine do not recommend creatine for people under 18 years of age. However, it is always a good idea to check with your doctor before starting any new supplement regimen. Thus, it is a valuable supplement for individuals pursuing athletic excellence and overall well-being. One of the main selling points of creatine supplements is its much-studied ability to change body composition by supporting anabolic function in muscle mass. More comprehensive studies with larger and more diverse populations could provide clearer insights into any potential hormonal effects of creatine supplementation. Creatine supplementation offers several proven benefits, including increased muscle mass, improved strength, and enhanced recovery. The remaining creatine goes to the brain, heart and other parts of the body. Hespel P, Derave W. Ergogenic effects of creatine in sports and rehabilitation. The potential role of creatine in vascular health. Low testosterone, or hypogonadism, happens when the testicles don’t produce enough of the hormone. Add these hormone-friendly foods to your diet to boost testosterone production. They test supplements for banned substances and verify ingredients. It must be noted, however, that changes in proteolytic gene expression do not always translate to changes in protein abundance or rates of muscle protein breakdown (28), suggesting dynamic measures of proteolysis (i.e., stable isotope methodology) may be necessary to confirm this effect. Although a potential mechanism underlying this relationship is less clear, Maggio et al. (34) similarly reported an inverse association between total testosterone and soluble IL-6R in a population of older men, suggesting increases in testosterone may act to suppress production of the receptor. Fn14 expression is substantially increased under several catabolic conditions in mice (i.e., denervation, starvation), leading to muscle loss through downstream activation of MuRF1 (38, 44). Molecular responses to an exercise bout and high-protein mixed meal were also similar in TEST and PLA. Levels of mTOR-mediated anabolic signaling (i.e., translational efficiency) did not differ between groups at any time point; however, the greater increase in muscle total RNA content for TEST than PLA during ED supports an enhanced translational capacity. Studies have shown that taking creatine as a supplement may help improve athletic performance but there is no evidence to suggest it has any effect on penis size. While it doesn't offer instant performance boosts, creatine is well-supported by clinical evidence for long-term gains in strength and endurance. Importantly, creatine's effectiveness increases with regular use and should be paired with consistent exercise for best results. But this isn’t anything to be scared of, you can kill yourself by taking too many vitamins, water, or even food, it’s basically the same thing with creatine too. …On top of all that, several studies show that it’s safe even as a long-term solution, provided that you’re following a proper dosage. And what’s even better is the fact that creatine powder is extremely cheap. Thus, the reason why creatine has such wide range of benefits inside the nervous system, endocrine system, and muscular system. One of the most important things to look for in a good testosterone booster is transparent labeling. Other ingredients may work by preventing the conversion of testosterone into estrogen. Testosterone boosters work by upregulating the production of testosterone in the Leydig cells in your testicles. In general, testosterone boosters work best for men who have slightly low testosterone or are experiencing low libido. If you still have lingering questions or concerns, consult your doctor before starting a testosterone booster. But if you are very worried, I'd say the creatine benefits may not be worth the heartache and anxiety for you. To summarize, we don’t yet know with confidence whether creatine contributes to hair loss, but there definitely is not strong evidence that it does. I know there was a direct study that was going to look at hair loss specifically, but it got derailed by COVID. If you are worried/susceptible, you should probably consider a hair loss prevention regimen including a DHT blocker which would likely supersede any effect creatine is having. Participants with naturally occurring menstrual cycles (not on hormonal birth control) tracked their menstrual cycle by recording daily basal body temperature and menstrual symptoms into a tracking app (FertilityFriend) accessible to both the participant and researcher. The low hormone phase for the participants on oral contraceptives was defined as their placebo or withdrawal pills, and the high hormone phase was considered the three weeks of active pills. A familiarization session was completed at the start of their menstrual cycle (days 0–5) in order to introduce the protocol. Subjects were asked to maintain their normal diet pattern throughout their participation but were asked to consume no more than 200 mg of caffeine per day. In two studies involving postmenopausal women, Lobo et al. found no change in absolute or relative body fat from one-year of low-dose creatine supplementation. Furthermore, Gualano et al. assessed the effects of creatine supplementation (24 weeks), with and without resistance training, in older females. In older males (~70 yrs), 12 weeks of creatine supplementation during resistance training had no effect (compared to placebo) on fat mass . However, it doesn’t necessarily work as you may think, and there is a lot of misinformation about creatine as a supplement. However, as with any supplement, it’s essential to combine it with a balanced diet, adequate rest, and a well-rounded training program. If you’re looking to optimize your strength, endurance, and physique, creatine is a well-researched, safe, and effective option. The relationship between creatine and testosterone is a topic of interest for both scientists and athletes. In this blog post, we’ll dive deep into the science behind creatine and testosterone, explore potential benefits, and offer insights for those considering adding creatine to their regimen. The recommended starting dose of creatine is typically 5 grams per day. Exercise, particularly high-intensity and resistance training, is a good stimulator of testosterone production. Such findings suggest that the direct impact of creatine on testosterone might be limited or highly variable among individuals. Further examination reveals that out of additional studies conducted, ten reported no significant change in testosterone concentrations. Of course, this increased time taken to saturate your muscles also means you'll experience fewer creatine benefits (or to a lesser degree) in terms of exercise performance and/or training adaptation — until your creatine stores are fully saturated.Creatine monohydrate crystallizes from water as monoclinic prisms that hold one molecule of water of crystallization per molecule of creatine .OK, so what does all that have to do with creatine benefits?Still, we advise you to consult your doctor first before supplementing your diet.In this note, we will delve deeper into the mechanisms of testosterone and how it functions in the body.Consistent daily use, will eventually lead to improved exercise performance and recovery. Athletes who are carrying out a creatine loading phase (i.e., 20 g/day) should emphasize the smaller dosing strategies (e.g. less than or equal to 10 gram servings) throughout the day, as dosages of greater than 10 grams may potentially lead to gastrointestinal distress (i.e., diarrhea) . In addition to the seminal work of Harris et al. , several other investigations have demonstrated increased intramuscular creatine stores in humans from the creatine ‘loading’ phase 35, 103, 104. There was no significant difference in absolute fat mass loss; however, the creatine group lost ~0.5 kg more fat mass compared to those on placebo. In contrast, the children who did not consume creatine gained fat mass . Furthermore, in a sample of elite Olympic level sample of young German athletes (14-18 yrs), 12% of those surveyed reported supplementing with creatine . Associations between changes in Resting AR total protein content, total RNA, Fn14, IL-6R, and MuRF1 gene expression were examined using Pearson’s correlation. We have used similar methods previously to separately examine molecular adaptations at rest and changes in the response to exercise and recovery feeding (35). Therefore, differences between TEST and PLA for fold change relative to WM in phosphorylation status, total protein content, and gene expression were evaluated at Resting time points using unpaired t tests. “This can prime your muscles to increase the amount of creatine that they ‘hold,’” explains Bates. And as far as formulations, the International Society of Sports Nutrition has approved and recommends creatine monohydrate supplements as not only a safe form of the supplement, but also the most effective one available. When it comes to creatine supplements, there are also different options for ingesting it, and they’re not all created equal. But if you find a pre-workout that’s right for you, then yes, a combination of caffeine, creatine, beta-alanine, and BCAAs could help you increase your testosterone. For example, a level that is 100 times higher (about 15,000 U/L) will take 10 days or so to return to normal. Our laboratory technicians have already observed a CK level of 1,000 times higher than normal in a healthy young woman who had decided to get back in shape! When muscle cells are damaged, CK, myoglobin, potassium and other substances enter the bloodstream, to eventually be broken down or eliminated by the kidneys. Few people are aware that exercise, especially intense activity, can significantly alter certain laboratory tests. The financial health of your company is intimately linked to the health of your employees. According to the Global Burden of Disease study, global fertility rates have been dropping steadily whereas life expectancy has been increasing over the past 20 years . Creatine, a conditionally essential nutrient, has caught attention as a male fertility-promoting candidate due to its role in sperm energy metabolism. Beyond any doubt, a reduction in fertility (often characterized by low sperm count or motility) can severely threaten reproductive health and lifecourse framework in a long-term fashion. Male fertility has been declining globally over the past several decades, advancing from a personal issue to a public health problem. He gained noticeable muscle mass in 6 months and felt more confident and energized. Training, nutrition, and supplements only work when they’re built around you. Many lifters believe it boosts testosterone and fuels rapid muscle growth. Creatine monohydrate is one of the most researched supplements in fitness. Peter is an ardent advocate for wellness and physical fitness, maintaining an unwavering interest in fitness, supplements, and overall well-being for more than a decade. The analysis was done using a random effects model, subgroup analysis was performed based on the duration of the interventions As outlined in Table 4, our preliminary analysis indicated that HMB consumption did not significantly improve serum testosterone concentration. Subgroup analyses of different types of exercise showed that cortisol concentration significantly reduced after resistance exercises, whereas it had no significant effect on cortisol concentration in aerobic and anaerobic combined activities. Participants and outcome blinding and incomplete outcome data were high and unclear risk of bias in only two studies, respectively (Crowe et al., 2003; Slater et al., 2001). Briefly, random sequencing generation was unclear in 3 studies (Crowe et al., 2003; Hoffman et al., 2004). Features 12 clinically-proven ingredients for a natural testosterone and energy boost. One unique ingredient in this supplement that isn't typically found in all test boosters is DIM (Diindolylmethane), an aromatase inhibitor that can prevent the conversion of testosterone into estrogen. Running is an energy-demanding endurance sport that requires significant time and dedication to training to excel at. We like that this supplement supplies many of the top testosterone-boosting ingredients in science-based doses—a perfect accompaniment to a weight-loss diet. We like that this supplement supplies many of the top testosterone-boosting ingredients in science-based doses, and it's meant for men of all ages, whether they're beginners or seasoned pros.