Does Creatine Increase Testosterone Levels?

The relationship between creatine and testosterone remains one of the most discussed topics in fitness circles. You’ve probably heard claims that creatine supplementation can increase testosterone levels or affect hormonal balance.

The short answer is that creatine does not boost testosterone in most people. This conclusion comes from decades of research involving hundreds of participants across multiple studies.

The 2009 Study That Started the Debate

A single study from 2009 sparked ongoing speculation about creatine and testosterone.

What Did the Research Find?

Researchers examined 20 college-aged rugby players during a 21-day supplementation period. Participants took 25 grams daily of creatine monohydrate for 7 days, then 5 grams daily for 14 days¹.

While serum testosterone levels stayed unchanged, DHT levels jumped 56% after the loading phase. The DHT-to-testosterone ratio also increased by 36% after loading and remained 22% elevated during maintenance.

Dihydrotestosterone is a more potent androgen formed when an enzyme converts testosterone to DHT in your body.

Why These Results Need Context

This study has several limitations that get overlooked in fitness discussions.

The sample size included only 16 participants who completed the protocol. DHT levels, while increased, remained within normal clinical ranges for healthy adult males throughout the study.

The creatine group started with DHT levels 23% lower than the placebo group before supplementation even began. This baseline difference raises questions about group comparability.

Most tellingly, no study since has successfully replicated these DHT findings. The research also measured hormones in blood, not in hair follicles where DHT would affect hair growth. No actual hair loss was measured or reported.

What Does Creatine and Testosterone Research Show?

The weight of scientific evidence tells a different story about creatine and testosterone.

The Numbers Don’t Support a Testosterone Boost

Thirteen studies involving 278 participants have investigated the effects of creatine on testosterone levels. Only 3 studies with 60 total participants reported small increases in testosterone. The remaining 10 studies with 218 participants showed no change in testosterone levels².

A comprehensive 2021 review stated clearly: “The current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss.”

The most definitive research came in 2025 when researchers conducted a 12-week study of 38 resistance-trained males taking 5 grams per day of creatine. They found no differences in DHT levels, DHT-to-testosterone ratio, or hair health markers between creatine and placebo groups³.

Total testosterone increased in both groups, likely from resistance training alone. This study provided “strong evidence against the claim that creatine contributes to hair loss” and hormonal changes.

Research Overview	Creatine Group	Placebo Group
Studies showing no testosterone change	10 studies (218 participants)	Baseline comparison
Studies showing testosterone increase	3 studies (60 participants)	Baseline comparison
2025 DHT study results	No significant DHT changes	No significant DHT changes
Testosterone change in 2025 study	Increased (from training)	Increased (from training)

Dr. Richard Kreider, one of the world’s foremost creatine researchers who has spent over 30 years studying the supplement, emphasizes that creatine’s benefits stem from its role in cellular energy metabolism. The International Society of Sports Nutrition also states that creatine is not an anabolic steroid, nor does it increase testosterone levels.

How Does Creatine Actually Work?

Taking creatine supplements produces measurable benefits through mechanisms unrelated to testosterone production.

Creatine increases phosphocreatine stores in muscles by 10-40%. This provides more immediate energy for high-intensity exercise by supporting adenosine triphosphate (ATP) production, the primary energy currency of your cells.

The supplement draws water into muscle cells, creating an anabolic signaling environment. This cell volumization may stimulate protein synthesis without changing hormonal levels.

Research shows creatine supplementation combined with resistance training significantly increases satellite cell numbers in muscle fibers. One study found creatine increased satellite cells by 36% at week 4 of training, promoting muscle growth through cellular mechanisms⁴.

The supplement may also influence IGF-1 expression and mTOR pathway activation. These are key components in muscle protein synthesis that operate independently of testosterone.

A 2024 analysis found creatine supplementation with resistance training increased lean body mass by 1.14 kg and reduced body fat mass by 0.73 kg more than training alone⁵. These changes in body composition happen through energy metabolism, not hormonal manipulation.

Beyond muscle, creatine offers cognitive benefits like improved memory and processing speed. These effects stem from enhanced brain energy metabolism.

Can Creatine Affect DHT Levels?

The DHT question deserves separate attention given the 2009 study’s influence.

Current evidence suggests creatine does not meaningfully affect DHT in most people. Multiple systematic reviews have examined this relationship and found no consistent pattern of DHT elevation.

The 2025 hair loss study directly measured both DHT and hair follicle health markers over 12 weeks. Researchers found no statistically significant differences between groups taking creatine versus placebo³.

If you’re concerned about hair loss, the science shows this worry lacks support. The effect of creatine on hair remains one of the most persistent myths despite contrary evidence.

What Really Boosts Testosterone?

If you’re looking to increase testosterone naturally, different strategies show more promise than creatine supplementation.

Resistance Training’s Role

Resistance exercise produces acute hormonal responses that creatine does not. A single weightlifting session can increase testosterone by about 21% in young men, though these spikes return to baseline within 30 minutes⁶.

The magnitude of testosterone response depends on several training variables:

• Larger muscle groups produce greater hormonal changes
• Higher total work volume correlates with bigger testosterone increases
• Training intensity and rest periods between sets affect the response
• Consistent training over time may help maintain testosterone levels that would otherwise decline with age

Long-term resistance training shows more variable effects on baseline testosterone⁷. Some studies report small increases in resting levels with regular training, while effects appear more pronounced in younger men.

The relationship may work indirectly. Increased muscle mass from training can support healthier hormone profiles over time.

Lifestyle Factors That Matter

Several non-supplemental approaches affect testosterone production more reliably than taking creatine:

• Getting 7-9 hours of quality sleep each night
• Managing stress through relaxation techniques
• Maintaining healthy body weight and composition
• Eating sufficient dietary fat and micronutrients
• Avoiding excessive alcohol consumption

For those with clinically low testosterone levels, testosterone replacement therapy (TRT) under medical supervision remains the most direct option. Testosterone production involves complex biological pathways that supplemental creatine doesn’t directly influence.

Should You Take Creatine Supplements?

Creatine remains valuable for specific goals unrelated to hormonal effects.

You might benefit from creatine if you’re engaged in resistance training for muscle growth. Athletes seeking improved high-intensity exercise performance often see measurable gains. The supplement helps reduce fatigue during repeated bouts of intense activity.

Adults over 40 may find creatine useful for combating age-related muscle loss. The supplement’s ability to support training performance becomes particularly relevant as natural muscle mass declines.

Vegetarians and vegans have lower baseline creatine stores since the compound comes primarily from meat. Women can safely take creatine and often see benefits for both physical and cognitive performance.

The benefits of creatine extend beyond muscle. Research shows improvements in memory, processing speed, and mental performance during stress or sleep deprivation.

If you decide to start taking creatine, a typical protocol involves either 3-5 grams daily or a loading phase of 20-25 grams daily for 5-7 days followed by 3-5 grams daily. Both approaches saturate muscle stores, though loading works faster.

A massive 2025 safety analysis examined 685 studies involving over 26,000 participants. Side effects occurred at the same rate in creatine and placebo groups, with no significant differences in any of the 49 side effects evaluated⁸.

Bottom Line

Creatine does not boost testosterone levels based on the current body of research. Ten of 13 studies show no testosterone changes, and the single DHT study from 2009 has never been replicated.

The supplement works through well-understood mechanisms involving cellular energy, not hormonal manipulation. If you want to increase testosterone naturally, focus on resistance training, sleep quality, and stress management rather than expecting creatine to affect testosterone production.

Creatine remains one of the most effective supplements for strength, muscle mass, and cognitive function through its role as a key component of ATP production.