Nutrition Diet: Which hormone does creatine increase? Exploring the Complex Link

October 18, 2025 •

5 min read

While the scientific consensus confirms creatine's efficacy for improving exercise performance, questions persist about its impact on the body's hormonal system. A notable 2009 study indicated that creatine supplementation could increase levels of dihydrotestosterone (DHT), prompting a decade of discussion and further research into which hormone does creatine increase.

Quick Summary

Creatine's effect on hormones is complex and often misunderstood. The supplement does not significantly alter resting testosterone but may cause temporary increases in DHT, hGH, and IGF-1, particularly in response to intense exercise.

Key Points

DHT Increase is Debated: A single 2009 study linked creatine to increased dihydrotestosterone (DHT), but later studies, including a 2025 trial, have not replicated this finding, and the overall evidence is inconclusive.
Testosterone Levels Unaffected: The majority of research indicates that creatine supplementation does not significantly alter resting total or free testosterone concentrations.
IGF-1 May Rise: Some evidence suggests creatine can boost levels of Insulin-like Growth Factor 1 (IGF-1), an anabolic hormone that promotes muscle growth.
Potential Impact on Growth Hormone: Studies have shown temporary increases in human growth hormone (hGH) following creatine intake, especially after exercise.
Modulates Cortisol: Creatine might help blunt the rise of the stress hormone cortisol during intense exercise, which can aid in recovery.
Performance, Not Hormones: Creatine's main benefit for muscle gain is improving workout performance (more reps, more volume), not directly increasing anabolic hormones.

Understanding Creatine’s Primary Function

Creatine is a naturally occurring compound derived from amino acids that plays a critical role in cellular energy production. Approximately 95% of the body's creatine is stored in the muscles, primarily as phosphocreatine. During short bursts of high-intensity exercise, phosphocreatine helps regenerate adenosine triphosphate (ATP), the body's primary energy currency. By increasing the availability of ATP, creatine allows athletes to perform more repetitions, lift heavier weights, and recover faster between sets. This enhanced workload and recovery is the main driver of its muscle-building benefits, not large-scale systemic hormonal changes.

The Creatine and Dihydrotestosterone (DHT) Connection

Of all the hormonal interactions studied, the relationship between creatine and DHT has generated the most debate. Dihydrotestosterone (DHT) is an androgen derived from testosterone and is known to contribute to male pattern baldness in genetically susceptible individuals.

The concern originated from a single 2009 study on college-aged male rugby players. In this study, participants experienced a 56% increase in DHT levels after a seven-day creatine loading phase, which remained 40% above baseline during the maintenance phase. However, this study's results, with a small sample size, have not been consistently replicated in subsequent, larger trials.

For instance, a randomized, double-blind, placebo-controlled study published in 2025 found no effect of 12 weeks of creatine supplementation (5g/day) on total testosterone, free testosterone, or DHT levels in healthy, resistance-trained males. These conflicting findings suggest that any link between creatine and increased DHT might be temporary, specific to certain populations, or a product of the specific supplementation protocol used. The overwhelming body of evidence does not support a causal link between creatine and hair loss.

Effects on Testosterone and Other Anabolic Hormones

For many, creatine's association with muscle growth leads to the misconception that it must also dramatically increase testosterone, a powerful anabolic hormone. However, research consistently shows that creatine has no significant direct effect on resting testosterone levels, either total or free. Any perceived increase is often a result of improved exercise performance.

Indirect Effects: Intense resistance exercise naturally causes a short-term, acute increase in testosterone and growth hormone. Because creatine enables more effective workouts, the exercise-induced hormonal response can be slightly greater. This is an indirect effect—the creatine helps you train harder, and the harder training causes a hormonal spike, not the creatine itself.
IGF-1: Some studies have noted that creatine supplementation can raise levels of Insulin-like Growth Factor 1 (IGF-1), another anabolic hormone that plays a role in promoting muscle mass.
Human Growth Hormone (hGH): Research on sprinters and long-distance runners has shown that creatine supplementation can increase hGH levels, particularly after six weeks of use.

Creatine and Cortisol

Beyond anabolic hormones, creatine may also influence cortisol, a catabolic or stress hormone. Cortisol helps regulate metabolism and stress but can promote muscle breakdown when consistently elevated. Some studies have suggested that creatine supplementation may blunt or reduce the rise of cortisol during high-intensity exercise, supporting faster recovery and a more anabolic state. However, this effect is not universally observed across all studies and requires further investigation.

Long-Term Safety and Hormonal Health

Creatine is one of the most extensively researched and safest supplements available. Studies have consistently shown that long-term use (up to four years) in healthy individuals does not negatively affect hormone regulation or organ function. For most users, any initial hormonal fluctuations are minimal and return to baseline. Individual responses can vary based on genetics, training intensity, and other lifestyle factors like sleep and diet.

Comparison of Creatine's Hormonal Effects


Hormone	Typical Resting Level Impact	Post-Exercise Response	Long-Term Effect	Key Research Findings
Testosterone	No significant change.	Minor, temporary increase due to enhanced training stimulus.	No significant long-term change.	10 studies found no effect on resting levels.
DHT	No significant change (excluding a controversial 2009 study).	Potential for controversial, temporary increase (2009 study).	Conflicting evidence, not reliably altered.	Conflicting results from a single 2009 study and more recent, better-designed trials.
hGH	Some studies suggest no effect.	Can increase post-exercise, especially with intense training.	Potentially increased, but likely temporary.	A 2009 study on swimmers and a 2010 study on trained men showed post-exercise increases.
Cortisol	No significant change.	May be blunted during and after intense exercise.	Potential for improved stress response.	Some studies show reduced cortisol spikes after exercise.
IGF-1	Can be raised.	Increases in response to supplementation, aiding muscle growth.	Levels may remain elevated.	Research notes a rise in IGF-1 levels with creatine intake.

Optimizing Your Hormonal Health

While creatine offers performance benefits, it is not a primary tool for hormone regulation. Maintaining hormonal balance is a complex process best supported by a holistic approach.

Lifestyle Factors for Optimal Hormonal Health

Balanced Nutrition: A diet rich in healthy fats (avocados, nuts), quality protein (eggs, fish), and fiber (leafy greens, whole grains) is crucial for hormone production and regulation.
Consistent Sleep: Inadequate sleep is linked to imbalances in multiple hormones, including insulin and cortisol. Aim for 7-9 hours of quality sleep per night.
Stress Management: Chronic stress elevates cortisol levels. Techniques like meditation, yoga, and regular, moderate exercise can help manage stress and support hormonal balance.
Regular Exercise: Both resistance training and aerobic activity improve insulin sensitivity and can positively impact hormone levels over time.
Limit Processed Foods: Excess sugar and processed foods can disrupt insulin function, leading to broader hormonal issues.

Conclusion

While a single, controversial study linked creatine to a temporary rise in DHT, the vast majority of scientific literature refutes any significant or lasting effect on resting testosterone levels. Creatine's primary mechanism for increasing muscle mass is improving performance during high-intensity exercise, which indirectly leads to a greater exercise-induced hormonal response. Furthermore, creatine may temporarily increase IGF-1 and hGH and potentially blunt cortisol spikes after intense training. For individuals concerned about hormonal balance, a holistic approach combining a balanced diet, consistent sleep, and stress management is far more impactful than focusing solely on a supplement's indirect hormonal effects. As always, consulting a healthcare professional is recommended before beginning any new supplement regimen, especially with pre-existing conditions. For further reading on safe supplementation practices, review resources from the International Society of Sports Nutrition (ISSN).

Creatine Supplementation: Best Practices

Creatine is well-tolerated by most healthy adults. The most common form, creatine monohydrate, is also the most well-researched.

Dosage: A common maintenance dose is 3-5 grams per day. Some individuals choose a loading phase of 20 grams per day for 5-7 days to saturate muscles faster, but this is not necessary.
Hydration: Creatine draws water into muscle cells, so maintaining adequate hydration is crucial to avoid side effects like stomach discomfort.
Timing: Taking creatine around your workout, especially with protein and carbohydrates, may enhance uptake. Consistency is key, so timing is less important than taking it daily.

The Role of Individual Factors

Individual genetics, health status, and training levels can influence how a person responds to creatine. For example, vegetarians may have lower initial creatine stores and experience more significant gains. Pre-existing conditions, especially those affecting the kidneys, warrant medical consultation before supplementation.

Creatine is a powerful, safe supplement for improving athletic performance. Understanding its mechanisms and hormonal effects based on robust scientific evidence allows for a more informed and effective approach to nutrition and fitness.

Frequently Asked Questions

There is no strong scientific evidence to support the claim that creatine causes male pattern baldness. This concern arose from one 2009 study linking creatine to increased DHT, but more recent, larger studies have not found a similar effect.

No, creatine is not an anabolic steroid. Anabolic steroids are synthetic versions of testosterone that directly influence the body's hormonal system. Creatine is a naturally occurring compound that boosts energy production in muscle cells.

Yes, creatine is considered safe for women and does not negatively impact key female hormones like estrogen or progesterone. In fact, it can be beneficial during periods of hormonal fluctuation.

No, creatine does not cause a significant increase in testosterone levels in women. Concerns that it leads to masculine traits are unfounded and based on a misunderstanding of how creatine works.

Creatine supports muscle growth primarily by increasing phosphocreatine stores, which helps generate more ATP during high-intensity exercise. This allows for better performance and greater training volume, which is the main stimulus for muscle hypertrophy.

Yes, individual responses to creatine can vary based on factors like genetics, diet, and training intensity. Studies show different results, and effects like temporary DHT increases are not universally observed.

Individuals with pre-existing hormonal concerns should consult a healthcare provider before taking creatine. While generally safe, professional medical advice ensures that it aligns with individual health goals and conditions.