Table of Contents

1. Introduction
2. Understanding Creatine: More Than Just Muscle
3. The Testosterone-Creatine Link: Separating Fact from Fiction
4. Beyond Hormones: The True Mechanisms of Creatine's Power
5. What Does Influence Testosterone Levels?
6. The BUBS Naturals Approach to Performance
7. Conclusion
8. FAQ

Introduction

The fitness and wellness landscape is constantly buzzing with questions and claims, and few topics spark as much debate as the potential hormonal effects of popular supplements. Among these, Creatine Monohydrate stands out as one of the most thoroughly researched ergogenic aids, celebrated for its ability to enhance athletic performance and support muscle development. Yet, a persistent question continues to surface: does creatine monohydrate increase testosterone? This query, often fueled by a single study from over a decade ago, can lead to confusion and misinformed choices in a world striving for peak physical and mental wellness.

At BUBS Naturals, we believe in a no-BS approach, providing clean, functional, science-backed supplements that genuinely support your active lifestyle. Inspired by the adventurous spirit and purpose-driven life of Glen “BUB” Doherty, our mission is to empower you with the truth, cutting through the noise with clarity and scientific rigor. This post aims to provide a definitive, evidence-based answer to the question of creatine’s impact on testosterone, including its more potent derivative, dihydrotestosterone (DHT). We’ll delve into what creatine is, how it truly works at a cellular level, meticulously examine the research surrounding its interaction with hormones, and explore what lifestyle factors genuinely influence testosterone levels. By the end, you'll have a comprehensive understanding, allowing you to make informed decisions about your supplement regimen and overall wellness journey, knowing that our Creatine Monohydrate is designed to support your performance where it truly matters.

Understanding Creatine: More Than Just Muscle

Before we dive into the specifics of its hormonal impact, it’s essential to understand what creatine is and how it functions within the body. Often mistaken for an amino acid, creatine is technically an organic compound naturally produced in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine. About half of our body's daily creatine supply comes from this endogenous production, with the other half typically sourced from our diet, primarily through protein-rich foods like red meat, fish, and dairy.

Approximately 95% of the body's creatine stores are found in skeletal muscles, where it plays a critical role in energy metabolism. Here, creatine helps to regenerate adenosine triphosphate (ATP), often called the body's "energy currency." When muscles contract during high-intensity, short-duration activities like weightlifting or sprinting, ATP is rapidly consumed. Creatine helps replenish ATP stores by quickly donating a phosphate group to adenosine diphosphate (ADP) to form new ATP. This process, facilitated by phosphocreatine, allows muscles to sustain maximal effort for longer periods.

Why Creatine Monohydrate?

While various forms of creatine exist on the market, Creatine Monohydrate is by far the most studied and scientifically validated. Its efficacy, safety, and cost-effectiveness have been consistently demonstrated across hundreds of studies, making it the gold standard. At BUBS Naturals, our commitment to clean, high-quality, and science-backed ingredients means we choose only the most effective forms of supplements. Our Creatine Monohydrate, found in our Boosts Collection, exemplifies this dedication, offering a simple, pure ingredient to support your performance goals.

How Creatine Supports Performance

The benefits of Creatine Monohydrate extend far beyond just energy replenishment:

• Enhanced Athletic Performance: By increasing phosphocreatine stores, creatine allows for more ATP production, directly translating to improved strength, power output, and speed during short, intense bursts of activity. This means you might be able to squeeze out an extra rep, sprint a little faster, or jump a little higher.
• Support for Muscle Recovery: Creatine may contribute to faster muscle recovery after strenuous exercise. This is partly due to its association with increased glycogen storage in muscles. Glycogen is a rapid source of glucose, which is essential for fueling the healing process and replenishing energy reserves post-workout. Combining Creatine Monohydrate with our Collagen Peptides can provide a powerful duo for comprehensive recovery, supporting not only muscle but also joint and connective tissue health.
• Aiding Muscle Growth: While creatine does not build muscle on its own, when combined with consistent resistance training and adequate calorie and protein intake, it can significantly support muscle growth. It enhances workout performance, leading to greater training adaptations over time.
• Offsetting Age-Related Muscle Loss (Sarcopenia): As we age, muscle mass and strength naturally decline. Creatine supplementation, alongside regular resistance training, can help combat sarcopenia by supporting muscle protein synthesis and enhancing the body's capacity to maintain and build muscle.

We ensure our Creatine Monohydrate is rigorously tested and certified, aligning with our commitment to quality and transparency, just like all our products.

The Testosterone-Creatine Link: Separating Fact from Fiction

The heart of the debate—does creatine increase testosterone—can largely be traced back to a specific study and the subsequent discussions it generated. It's crucial to examine this evidence in context and then weigh it against the broader scientific landscape.

The 2009 Study: What It Said

In 2009, a randomized controlled trial by van der Merwe et al. investigated the effects of creatine supplementation on resting concentrations of selected androgens in college-aged male rugby players. Participants underwent a loading phase of 25 grams of creatine per day for 7 days, followed by a maintenance phase of 5 grams per day for 14 days.

The key finding from this study was that while serum testosterone levels remained unchanged, levels of dihydrotestosterone (DHT) — a more potent androgen converted from testosterone by an enzyme called 5-alpha reductase — increased significantly. After 7 days of creatine loading, DHT levels reportedly jumped by 56% and remained 40% above baseline after the 14-day maintenance period. Consequently, the ratio of DHT to testosterone also increased by 36% after the loading phase and remained elevated by 22% during maintenance. This spike in DHT, even without a change in total testosterone, sparked widespread speculation in the fitness community, giving rise to claims that creatine could influence male hormone levels, and even contribute to issues like hair loss.

Context and Limitations of the 2009 Study

While these results sound significant, it’s vital to consider the context and limitations of this single study, which often get overlooked in discussions:

• Small Sample Size: Only 16 participants completed the full protocol of the study. While valuable, a small sample size makes it difficult to generalize findings to the broader population.
• Normal DHT Levels: Despite the reported increase, the DHT levels in the creatine group remained within normal clinical ranges for healthy adult males throughout the study. This means that while a percentage increase was observed, it did not push hormone levels into an unhealthy or clinically concerning territory.
• Baseline Differences: The creatine group started with DHT levels that were 23% lower than the placebo group before supplementation even began. This pre-existing difference raises questions about the comparability of the groups and could have influenced the observed changes.
• Lack of Replication: Perhaps the most telling limitation is the lack of successful replication of these specific DHT findings in subsequent research. In the scientific community, a single study, especially one with a small sample size, requires corroboration from independent research before its conclusions can be considered robust. To date, no study has successfully replicated the magnitude of DHT increase reported in the 2009 trial.
• No Hair Loss Measured: The study measured hormones in blood, not in hair follicles where DHT would directly impact hair growth. Critically, no actual hair loss was measured or reported, yet the study became a primary source for the myth that creatine causes hair loss.

The Overwhelming Scientific Consensus: No Significant T Increase

When we look beyond this single, often-cited study, the broader body of scientific evidence tells a much clearer story about creatine and testosterone. Extensive research, involving hundreds of participants across numerous trials, indicates that Creatine Monohydrate supplementation does not meaningfully increase testosterone levels for the vast majority of people.

Out of 13 studies investigating the effects of creatine on testosterone levels, only three trials, involving a total of 60 participants, reported small increases in testosterone or DHT. Conversely, a significant majority—10 other trials involving 218 participants—found no statistically significant effect on testosterone levels. These trials often used daily doses ranging from 3 to 25 grams of creatine for up to 12 weeks, primarily with Creatine Monohydrate in healthy, active young men.

A comprehensive 2021 review, synthesizing much of the available evidence, explicitly stated that "The current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss." Further reinforcing this consensus, a robust 2025 study (mentioned in the research context) involved 38 resistance-trained males taking 5 grams of creatine per day for 12 weeks. This study found no differences in DHT levels, the DHT-to-testosterone ratio, or hair health markers between the creatine and placebo groups. Interestingly, total testosterone did increase in both groups, which researchers attributed to the effects of resistance training itself rather than the supplement. This study provided strong evidence against the claim that creatine significantly alters hormonal profiles or contributes to hair loss.

Leading experts in the field, such as Dr. Richard Kreider, one of the world's foremost creatine researchers with over 30 years dedicated to studying this supplement, consistently emphasize that creatine's profound benefits stem from its critical role in cellular energy metabolism, not from hormonal manipulation. The International Society of Sports Nutrition (ISSN) also explicitly states that creatine is not an anabolic steroid, nor does it increase testosterone levels. This consensus among scientific bodies and leading researchers provides a clear, authoritative answer to the lingering question. Our commitment at BUBS Naturals is to align with such clear scientific findings, offering products like our Creatine Monohydrate that you can trust to work as advertised, without the hype or misleading claims.

Beyond Hormones: The True Mechanisms of Creatine's Power

With the hormonal question largely settled by science, it's time to shift our focus to the well-established, powerful mechanisms through which Creatine Monohydrate delivers its benefits. These effects are far more fundamental to cellular function and energy dynamics than any speculative hormonal interference.

Enhanced ATP Production

The primary and most well-understood mechanism of creatine action is its role in supporting the phosphocreatine energy system. When you supplement with Creatine Monohydrate, your muscle cells' stores of phosphocreatine increase by 10-40%. This expanded reservoir of phosphocreatine is critical for rapidly regenerating ATP during high-intensity, short-burst activities. Think of it as a quick-charge battery for your muscles; when your primary energy source (ATP) is depleted, phosphocreatine quickly recharges it, allowing you to perform more reps, sustain higher power output, or sprint faster before fatigue sets in. This direct energy boost is what makes creatine an indispensable tool for athletes in power sports and resistance training.

Cell Volumization and Anabolic Signaling

Another significant mechanism of creatine is its ability to draw water into muscle cells, a process known as cell volumization. This increased cellular hydration creates an osmotic effect that can trigger anabolic signaling pathways within the muscle. While it might lead to a temporary slight weight gain due to water retention, particularly during an initial loading phase, this effect is distinct from fat gain and signals a favorable environment for muscle protein synthesis. The cell volumization effect can act as a stimulant for muscle growth, promoting protein synthesis without directly manipulating hormonal levels. Furthermore, some studies indicate that creatine supplementation, especially when combined with resistance exercise, can significantly increase the quantity of satellite cells in muscle fibers—these are precursor cells vital for muscle repair and growth, providing another cellular pathway for muscle development. One study reported a 36% increase in satellite cells in week four of training with creatine, highlighting its direct impact on cellular growth mechanisms.

Impact on Muscle Growth and Body Composition

The combined effects of enhanced energy production, increased training capacity, and anabolic signaling pathways mean Creatine Monohydrate can lead to measurable improvements in muscle mass and body composition. Creatine influences key elements in muscle protein synthesis, such as the expression of insulin-like growth factor 1 (IGF-1) and the activation of the mTOR pathway. These pathways are crucial for muscle hypertrophy and repair, and they operate independently of testosterone levels. A comprehensive 2024 review found that creatine supplementation combined with resistance training resulted in an average increase of 1.14 kg in lean body mass and a reduction of 0.73 kg in body fat mass more than training alone. These are tangible, science-backed results achieved through energy metabolism and cellular signaling, not endocrine manipulation. For those serious about optimizing their physical output and body composition, our Creatine Monohydrate is an invaluable component of a well-rounded strategy.

Cognitive Benefits

Beyond its well-known physical advantages, creatine also offers significant cognitive benefits. The brain, like muscles, relies on ATP for optimal function. By enhancing the brain's energy metabolism and increasing phosphocreatine stores in brain tissue, creatine can support improved memory, processing speed, and mental performance, especially during periods of stress, sleep deprivation, or mentally demanding tasks. This often overlooked benefit means Creatine Monohydrate supports a holistic approach to wellness, aiding not just physical strength but also mental clarity and resilience. To further support mental sharpness and sustained energy, many individuals find our MCT Oil Creamer – 10 oz Tub or MCT Oil Creamer – 14 ct Travel Pack from our Creamers Collection to be an excellent addition to their morning coffee or smoothie, providing clean fuel for both body and mind.

What Does Influence Testosterone Levels?

If Creatine Monohydrate isn't the key to increasing testosterone, what factors truly play a role? Understanding the real drivers of healthy testosterone levels is essential for anyone looking to optimize their hormonal health naturally.

Resistance Training Itself

One of the most powerful and direct influencers of testosterone levels is resistance training. A single, intense weightlifting session can produce acute hormonal responses, with studies showing increases in testosterone by about 21% in young men. These spikes are typically transient, returning to baseline within approximately 30 minutes after the workout concludes. However, the cumulative effect of consistent resistance training over time can contribute to maintaining healthier baseline testosterone levels, particularly as individuals age and natural production might otherwise decline.

The magnitude of this testosterone response is highly dependent on several training variables:

• Larger Muscle Groups: Exercises that engage large muscle groups (e.g., squats, deadlifts, bench presses) tend to produce greater hormonal changes compared to isolation exercises.
• Higher Total Work Volume: Greater training volume (more sets, reps, or weight lifted) generally correlates with bigger testosterone increases.
• Training Intensity and Rest Periods: High-intensity efforts and appropriate rest periods between sets can optimize the hormonal response. Consistent training doesn't necessarily lead to dramatically elevated resting testosterone levels in everyone, but it clearly supports the body’s endocrine system and can help mitigate age-related declines.

Holistic Lifestyle Factors

Beyond the gym, numerous lifestyle factors significantly impact the body's natural testosterone production. These are often more influential than any single supplement in maintaining healthy hormone profiles:

• Quality Sleep: Prioritizing 7-9 hours of high-quality sleep each night is fundamental. Testosterone production largely occurs during sleep, and chronic sleep deprivation has been consistently linked to reduced levels.
• Stress Management: Chronic stress elevates cortisol, a hormone that can suppress testosterone production. Incorporating stress-reducing techniques like meditation, yoga, or spending time in nature is crucial.
• Healthy Body Weight and Composition: Maintaining a healthy body fat percentage is vital. Both excessive body fat and being underweight can negatively impact hormone balance. Obesity, in particular, is strongly associated with lower testosterone.
• Nutrient-Rich Diet: A balanced diet providing sufficient healthy fats (which are precursors to hormone production), adequate protein, and a wide array of micronutrients (vitamins and minerals like zinc and Vitamin D) is essential for optimal testosterone synthesis. Eating a diverse diet rich in whole foods supports overall hormonal health. Consider adding our Apple Cider Vinegar Gummies for digestive wellness support, or our Vitamin C for comprehensive antioxidant activity and collagen formation, which contributes to overall vitality.
• Avoiding Excessive Alcohol Consumption: Heavy and chronic alcohol intake can disrupt the hormonal pathways involved in testosterone production, leading to lower levels.
• Optimal Hydration: Staying well-hydrated supports countless bodily functions, including nutrient transport and cellular processes essential for hormonal balance. For fast, effective hydration and muscle function, especially during and after workouts, our Hydrate or Die – Lemon or Hydrate or Die – Mixed Berry from the Hydration Collection are excellent choices.

At BUBS Naturals, our commitment to comprehensive wellness means we encourage a holistic view of health. We believe in empowering you with tools and knowledge that support your body's natural functions and help you thrive, whether that’s through optimal nutrition, effective training, or science-backed supplementation.

The BUBS Naturals Approach to Performance

At BUBS Naturals, our journey began with a profound inspiration: the life and legacy of Glen “BUB” Doherty, a true American hero who embodied adventure, wellness, and purpose. It's this ethos that guides everything we do, from sourcing our ingredients to our unwavering commitment to giving back. We believe that true wellness isn't just about what you achieve in the gym, but how you live your life—with vitality, integrity, and a dedication to something greater than yourself.

Our Philosophy: Adventure, Wellness, Purpose

Our brand is built on the pillars of adventure, wellness, and purpose. We understand that an active lifestyle demands robust support, which is why we meticulously craft supplements that are clean, high-quality, and natural. Every product we offer, including our Creatine Monohydrate, undergoes rigorous third-party testing, often earning certifications like NSF for Sport, ensuring what’s on the label is precisely what’s in the product. This is our "no-BS" approach: only simple, effective ingredients that you can trust to fuel your pursuits.

How Creatine Monohydrate Fits In

In the context of supporting active lifestyles, our Creatine Monohydrate is a fundamental offering. It’s designed to seamlessly integrate into your daily routine, mixing effortlessly into water, juice, or your post-workout shake. Whether you’re pushing for new personal bests in strength training, aiming for explosive power in your sport, or simply seeking to maintain muscle mass as you age, our Creatine Monohydrate provides reliable, science-backed support.

Our dedication extends beyond product quality to a deeper mission of giving back. In honor of Glen “BUB” Doherty’s legacy, we proudly pledge to donate 10% of all profits to veteran-focused charities. This means that when you choose our Creatine Monohydrate or any other BUBS Naturals product, you’re not just investing in your own wellness and performance; you’re directly contributing to a vital cause, supporting those who have served our nation. It's a testament to living a life of purpose, aligning your personal health goals with a meaningful impact.

Recommended Usage

For optimal results and safety, we recommend adhering to established guidelines for Creatine Monohydrate supplementation. A typical daily maintenance dose for most active adults is 3-5 grams. Some individuals may opt for an initial "loading phase" of 20-25 grams daily, split into several smaller doses, for 5-7 days to rapidly saturate muscle creatine stores, followed by the maintenance dose. Both approaches are effective, though the loading phase can lead to faster initial benefits. As with any supplement, we always advise consulting with a healthcare provider, especially if you have any pre-existing health conditions like kidney or liver disease, or if you are pregnant or breastfeeding, to ensure it’s the right choice for your individual needs.

Conclusion

The question of whether Creatine Monohydrate increases testosterone has been a persistent one in the wellness community, but the overwhelming scientific consensus is clear: it does not significantly elevate testosterone levels. While a single, older study hinted at an increase in DHT, its limitations and the subsequent lack of replication in more comprehensive research means this finding should not override the vast body of evidence to the contrary.

Instead, the true power of Creatine Monohydrate lies in its well-established benefits for energy metabolism, muscle performance, and cognitive support. It enhances your ability to perform high-intensity exercise, aids in muscle growth and recovery, and even supports brain function, all through mechanisms entirely independent of hormonal manipulation.

At BUBS Naturals, we are committed to providing you with clean, functional, and science-backed solutions that genuinely support your pursuit of adventure, wellness, and purpose. We believe in equipping you with accurate information so you can make confident choices about your health. If you're looking to enhance your strength, power, and overall training performance, embrace the true, research-proven benefits of our Creatine Monohydrate to fuel your active lifestyle and optimize your wellness journey. Explore our full Boosts Collection and feel the BUBS difference in your performance and daily life, knowing that with every purchase, you're also contributing to our mission of giving back to veteran-focused charities.

FAQ

Does creatine cause hair loss?

No, the idea that creatine causes hair loss is a common myth that lacks substantial scientific support. The 2009 study that sparked the testosterone debate only measured blood hormone levels and did not assess hair loss. Subsequent, more comprehensive research, including a 2025 study specifically examining DHT and hair follicle health, has found no direct link between Creatine Monohydrate supplementation and hair loss or adverse effects on hair health markers.

Is creatine monohydrate safe for long-term use?

Yes, numerous studies spanning decades have consistently affirmed the safety of Creatine Monohydrate for long-term use in healthy individuals when taken at recommended daily doses (typically 3-5 grams). Research has found no evidence of detrimental effects on kidney or liver function in healthy adults. However, individuals with pre-existing kidney or liver conditions should always consult with a healthcare professional before starting any supplement regimen.

How does Creatine Monohydrate primarily support athletic performance?

Creatine Monohydrate primarily enhances athletic performance by increasing phosphocreatine stores within your muscles. This expanded energy reserve allows for faster and more efficient regeneration of adenosine triphosphate (ATP), which is the body's main energy currency. This means you can perform more intense, short-burst activities (like weightlifting, sprinting, or jumping) with greater power and for longer durations, leading to improved strength, power output, and faster recovery between sets.

Are there specific lifestyle factors that can naturally support healthy testosterone levels?

Absolutely. While Creatine Monohydrate does not directly increase testosterone, several lifestyle factors are proven to naturally support healthy testosterone levels. These include prioritizing 7-9 hours of quality sleep each night, effectively managing stress, maintaining a healthy body weight and composition, consuming a balanced diet rich in healthy fats and micronutrients (like zinc and Vitamin D), and moderating alcohol intake. Regular resistance training is also a key factor. For overall wellness support, consider integrating other BUBS Naturals products like our Collagen Peptides for joint and recovery support, or Hydrate or Die for optimal hydration during your active pursuits.