Creatine has gained popularity among athletes, bodybuilders, and fitness enthusiasts. It is beneficial to improve performance for intense training and workouts and aids in muscle recovery. The wellness industry now is incomplete without the contribution of creatine supplements.
However, there is also a link between creatine increasing testosterone levels, which would prove to be a “cherry on the top” solution for men. Especially for males who have complications with their sex drive. In this blog, we are going to discuss the link between creatine and testosterone and how to increase testosterone levels.
Link Between Creatine And Testosterone
There are several studies to determine the relationship between creatine and testosterone, but there is no direct link. Yes, there is a slight increase in testosterone levels after the intake of creatine, but indirectly.
In 2009, the National Library of Medicine published a journal based on a study of male rugby players. These players were given 25 grams of creatine monohydrate every day for three weeks.
The objective was to determine the ratio of dihydrotestosterone to testosterones after the consumption of creatine supplements. DHT levels were significantly increased by 56% and the ratio indicated an increase of 36%.
In 1997, another study by The Journal Of Strength and Conditioning Research was conducted on 13 physically active and healthy men. They were given 25 grams of creatine monohydrate supplements for seven days. With this, they were also asked to perform high-intensity workouts.
After the workouts, there was a check on body weight mass, cortisol levels, and testosterone levels.
After the workout session, there was an increase in body weight mass and increased levels of cortisol and testosterone. Exercising has shown signs of increasing testosterone levels and cortisol hormones. The result indicated creatine supplements help you increase body weight mass, but do not play an active role in regulating cortisol and testosterone levels in your body.
Although research is still going on to find the direct link between creatine and testosterone, it is safe to say that there is none, for now. It can only affect the factors that are responsible for increasing the testosterone levels.
Tips To Increase Testosterone Levels
Men need to keep an optimized level of testosterone in their bodies as it caters to the production of red blood cells, and muscle building, and aids fertility.
If you have been feeling down lately, or low sex drive, or have unexplained weight gain, then you should check with your doctor.
These are the common symptoms when a male body produces insufficient Ts. You can rectify this situation by following the below:
- Getting More Sleep
Sleeping is the best and easiest thing you can do to boost your T levels. Many researchers state that insufficient sleep can disrupt the balance of your body fluids and hormones. Testosterones are the important ones in them for males.
- Keep Away From Stress
Sometimes stressing about life, past situations, and future risks can stem from elevated cortisol hormones and decreased testosterone. This also leads to lower sex drive, as you are concerned about different things. It would help if you could communicate honestly with your partner and get things straight.
- Changes in Diet
Include magnesium-rich foods like leafy green veggies, nuts, dark chocolate, and figs to increase the testosterone levels naturally. You can also indulge in zinc-rich foods like beef, pork, chicken, Oysters, crabs, and breakfast cereals. Studies suggest that eating zinc and magnesium-rich food daily can improve your testosterone levels. Magnesium and zinc also help in reducing the risk of cardiovascular diseases.
Regular exercising sets a goal for you to get things going even when you don’t want to. It refreshes your mind from negative thoughts and releases endorphins which make you feel good. With this, your body tends to function properly and your testosterone levels are significantly increased.
- Quit Alcohol
Drinking alcohol affects testicular function and testicular atrophy. This causes reduced testosterone levels and sex drive. When you quit alcohol, you are not only taking the initiative towards a better life but also reducing the risk of liver failure and high cholesterol. So, stop drinking alcohol, or reduce it to special occasions with a proportionate amount only.
Creatine is a widely used bodybuilding supplement, but its link to testosterone is indirect and not firmly established. There are no direct connections between creatine and testosterone levels. To boost testosterone naturally, men should focus on getting enough sleep, managing stress, maintaining a balanced diet, engaging in regular exercise, and limiting alcohol consumption.