Creatine and Testosterone: The King of All Bodybuilding Supplements

Creatine is a natural substance that is present in almost all vertebraes. It’s a key component in skeletal muscle metabolism, and it’s also the most researched and respected bodybuilding supplement out there.

Creatine works simply by increasing the amount of ATP (adenosine triphosphate) molecules inside the cells, which improve the message sending and energy production of them all around the body. Thus, the reason why creatine has such wide range of benefits inside the nervous system, endocrine system, and muscular system.

And when I say that it’s the best and most researched supplement of them all, this is what I mean:

  1. Creatine has more than 70 peer-reviewed human studies where it has increased strength output (study, study, study, study, study, study, study, study, study….)
  2. These 8 Human studies show that it stimulates cellular hydration (study, study, study, study, study, study, study, study).
  3. These 10 Human studies show that creatine induces lean mass gain (study, study, study, study, study, study, study, study, study, study).
  4. These 4 Human studies show that it notably decreases fatigue (study, study, study, study).

Even though most of the bodybuilding supplements are an utter waste of your time and money, creatine does not belong to that group, not by a chance.

And what’s even better is the fact that creatine powder is extremely cheap. It’s honestly one of the cheapest, yet most effective supplements on the market…

…And that’s because the simplest and also the cheapest form of creatine (creatine monohydrate), has shown to be as effective – or even more effective – than those more expensive creatine forms and mixtures on the market (such as creatine puryvate, cre-alkalyn, etc).

Creatine Testosterone Benefits

The creatine testosterone benefits are astoundingAs you can see above, creatine has a wide range of scientifically proven benefits in terms of power output, lean mass, hydration, energy, etc…

…But there’s still one huge benefit to creatine supplementation that I didn’t really mention above.

You see, creatine increases testosterone levels, while also converting it into a more bio-available form called dihydrotestosterone (DHT), which has roughly 3-10 times the potency of testosterone (it’s the strongest androgen in the male body).

Here’s some studies:

a) This study examined if creatine would have any positive effects on the skill execution abilities of people who are sleep deprived. On the side they found out that creatine significantly increased salivary testosterone levels.

b) This study conducted in 2009 showed that after a 7 day loading phase of creatine, followed by a further 14 days of creatine maintenance supplementation – while testosterone levels in blood serum didn’t significantly fluctuate – the levels of more bio-active androgen, dihydrotestosterone, increased by 56% after the initial 7 days of creatine loading and remained 40% above the baseline after 14 days maintenance.

The ratio of dihydrotestosterone to testosterone was therefore increased by 36% after the 7 day creatine supplementation and remained elevated by 22% after the maintenance dose.

c) This study followed a bunch of college athletes during a ten week exercise program. The athletes were divided into 3 groups: one group received a placebo, one group received creatine, and the third group received a mix of creatine and beta-alanine.

The results showed that in the creatine group, testosterone levels and power output increased significantly.

d) This study had 17 men who were doing some serious short-term overtraining in the gym. They were divided into 2 groups, the first one got 0.3 grams of creatine per kg of bodyweight, and the second group received a placebo.

The results showed that during overtraining, the creatine group was able to preserve their power output much better than the placebo group, and the creatine group had continuously higher total and free testosterone levels thorough the study when compared to the placebo group.

e) The researchers in this short-term study conducted on swimmers, saw that creatine supplementation was able to increase the swimming speed of a 50 meter sprint by 4.6% and testosterone levels by at least 15% when compared to placebo.

f) This study examined the long-term safety effects of creatine. Athletes who had ingested creatine for up to four years were found to have no adverse health effects, but a tend to increase testosterone levels was noted.

g) In this study, twenty resistance trained males took either 4x5g of creatine per day or the same amount of dextrose (placebo). Their hormones were then examined daily for a week, whilst the subjects trained at days 3, 5, and 7. After the 7 day loading phase of creatine (or placebo), the results showed that when compared to placebo, the creatine group had 17% higher testosterone and -13% lower cortisol levels.

So if we combine the massive amount of evidence that we already have on creatine supplementation, I guess it’s safe to conclude that creatine is pretty awesome. Optimizing testosterone and creatine go hand in hand. It’s a cheap compound that occurs naturally in the human body and has tendency to increase strength output, testosterone, DHT, cellular hydration, and reduce the symptoms of fatigue…

…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.

Creatine and Testosterone: Dosage Recommendations

Answer: The most common way to cycle creatine is to go through a loading phase (roughly 20 grams per day) for 5-7 days, and then follows a maintenance phase where you take around 2-5 grams of creatine daily. After some time (usually a month or so) a break (1-2 weeks) is recommended so that the levels of creatine in the kidneys don’t get too high.

Or you can do it as I do: 3-7 grams of creatine daily for a month, then 2 weeks off the stuff completely. Rinse and repeat.

Is there anything else I need to know when using creatine?

Answer: Yes, creatine as explained above increases cellular hydration, so your cells are using water more efficiently during the supplementation. This means that you should drink plenty of water during the supplementation to avoid dehydration or water retention.

And also taking too much creatine can be bad for the kidneys as they can’t function properly when the levels of creatine get out of whack. But this isn’t anything to be scared of, you can kill yourself by taking too much vitamins, water, or even food, it’s basically the same thing with creatine too. Take too much and the benefits will turn to negatives.

What is the form of creatine you recommend?

Answer: Pure creatine monohydrate (affiliate link). The cheapest and most pure form which has shown in studies to be as effective, or even more effective than those expensive creatine modifications that come in flashy bottles with a photo of Ronnie Coleman on the side.

In other words, just buy the pure creatine monohydrate for a boost in testosterone and don’t fall prey for the clever marketing of the supplement industry.

Conclusion on Creatine Testosterone Benefits

Creatine in my opinion is probably the number #1 supplement. I’ve been taking it for years and I can whole heartedly recommend the stuff to all men, even if they’re not building muscle.

Creatine simply has hundreds of peer-reviewed studies backing up its effects as a testosterone, muscle mass, performance, and strength booster.

So get yourself some cheap and pure creatine monohydrate (affiliate link), and avoid those greedy marketers who try to sell you their special formulations which are only superior in their own wet dreams.

Creatine and Testosterone: The King of All Bodybuilding Supplements was last modified: January 25th, 2018 by Ali Kuoppala

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men, and an Independent Researcher that has been credited with organizing the findings that have helped thousands of men reach hormonal balance.
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  1. DeesNuts on 13/05/2014 at 08:17

    Thanks for the info. You’ve spelled through wrong twice though. Reads like pig trough.

    • Ali Kuoppala on 02/08/2014 at 12:04

      Haha 😀 oh shit, this one is probably not the only article with the same word…

      …That’s what you get when you’re Finnish 🙂

  2. bahadur on 31/07/2014 at 03:00

    Does nettle root increase or Decrease Dht?? All on the internet it says it decease the conversation of testosterone to dht?? You said it increase dht. Which one is true??

    • Ali Kuoppala on 02/08/2014 at 12:03

      The studies say that nettle blocks DHT from binding into SHBG. Which most people read wrong and claim that it blocks DHT, when it actually free’s it up.

      The claim of nettle blocking DHT is thrown around a lot but never have I found any proof for it.

  3. Lukus Leonard on 23/08/2014 at 18:30

    I am now using creatine! So happy. Strength has gone up little bit. But I’m at a dead end. I want to up my apptetie without steroids, but can only find a few legal drugs that do it. Besides lemon juice and increasing my zinc, what things or foods, or substances would help me out here????

    • Ali Kuoppala on 17/02/2015 at 13:05

      Hmm, exercising for sure is going to skyrocket appetite, but then again, you’re going to burn calories while doing that too 😀

      • Juan J. Solis on 11/05/2017 at 10:55

        Hey Ali I been researching on Anabolic men. I have a few questions. Do you or Christopher Walker know anything about both the Ketogenic and Anabolic diet and the affect they will have on men hormones. I want to optimize my testosterone and need to know if I can while being on these diets. PLZ RESPOND!

  4. nick on 05/01/2015 at 18:08

    What is “creatine monohydrate”? Is it different that naturally occurring creatine?

    • Ali Kuoppala on 17/02/2015 at 12:52

      Monohydrate is pretty much the closest thing to the naturally occurring kind.

  5. balu on 15/02/2015 at 22:19

    in another article you reccomended eating sorghum flour to increase DHT levels, but you didin’t mention how you prepared foods using sorgum flour. I tried to make bread, but you need xanthan gum and different additives to make the bread. And artificial additives are’t good when it comes to increasing T. what would you reccomend, how should I consume sorghum?

    • Ali Kuoppala on 17/02/2015 at 13:07

      I use it like I use herbal powders. Add it to yogurts, drinks, smoothies, post-workout drink, etc.

      Also if I make anything that includes flour, I make sure that at least 20% of it is sorghum. (I don’t use sorghum alone, because just like you said, it would require additives).

    • Rev on 25/05/2015 at 15:04

      I had the same problem and used to put some in my drinks like Ali said and did, but I recently found the best way for me to consume the sorghum which is by making something similar to a pancake. Since you use eggs you will not have to use xathan gum or anything like that, providing you use a little more egg than usual in pancakes. The last time I made this I did about 50g sorghum, 25g flour, 1 egg and ~160ml milk and a pinch of salt, they came out pretty good. But the first times I tried this I didn’t even use regular flour and just pretty much guessed the rest so good luck ^^

  6. Eric Sullivan on 16/02/2015 at 21:51

    hey ali, i think you’re link: “cheap and pure creatine monohydrate” underneath the conclusion is broken. i’m a fan of the site and i love the work that you’re doing-it’s already changed my life. keep up the good work!

    • Ali Kuoppala on 17/02/2015 at 12:48

      Seems like I messed up with the http:// on that one. Thanks for the heads up and glad that it’s working for you!

  7. Mahmoud on 17/02/2015 at 12:47

    If filtered water is not to be found would it be catastrophic to drink plastic battle water or tap water? Wich of the two do you think is less damaging to my t levels?

    • Ali Kuoppala on 17/02/2015 at 13:08

      Tap water quality is determined on where you live, but as a rule of thumb, spring water in plastic bottle is better than unfiltered tap water.

      • pixelzombie on 06/03/2015 at 07:57

        I tested the water at work and it read 93 on the scale from Zero Water. I found a left over bottle of water in my wifes car and it red zero which really impressed me.

  8. Mahmoud on 17/02/2015 at 20:16

    If it would take like day for me to get my hands on good water, is it better to drink plastic bottle water or just go without water?

  9. MaxMan on 18/02/2015 at 17:15

    Is there a minimum dosage for non body builders that would be effective for overall health? I don’t like to drink lots of water because I am either sleeping or working in a clean room where pissing is not desirable.

  10. james deen on 16/04/2015 at 19:43

    Hey Mr.Kuoppala, any comments on the recent studies published that correlate testicular cancer to creatine usage in men?

  11. […] Compounds – like the amino acids taurine, carnitine, and creatine as well as phosphatidylserine, probiotics, and bromelain have been found to either preserve or […]

  12. […] about all types of supplements and their testosterone-boosting, and anti estrogen properties. Creatine, zinc, pine pollen, ashwagandha, phosphatidylserine, forskolin… the list is varied and […]

  13. […] the hands-down best supplements for men to take, for endocrine reasons. It’s been called the King of All Bodybuilding Supplements, for good […]

  14. Connor on 04/02/2017 at 22:30

    I am a 17 year old male who loves weightlifting and sports…. so obviously I am attracted to creatine. Is it safe for me to take? I have heard that it can cause testosterone problems if taken underage. I would like your thoughts. Also, if you already eat a very well balanced diet, would it be better to spend money on creatine or protein power? Thanks for the help!

  15. Phil Alcoceli on 19/02/2017 at 19:21

    Even though creatine monohydrate is so praised here and the author is right in describing most creatine fancy compounds as not so great, I’ve found that creatine hydrochloride is much better than creatine monohydrate. With it, there’s no bloating, no water retention, no loading phase and it’s overall easier on the liver and kidneys. I will not mention the brand but look for the PATENTED form in its 75 serving container. Maybe this is not how everyone will react to it but I did feel my testosterone quickly rise, indeed…

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