Does creatine affect men sexually?

Creatine is a popular supplement used by bodybuilders and athletes looking to increase strength, build muscle, and level up their performance in the gym. Beyond its role in fitness, you may wonder whether creatine can affect other aspects of your health. Does creatine affect men sexually? It can — indirectly. 

The compound’s potential effects on sexual function and wellbeing stem from its role in aiding in the production of adenosine triphosphate (ATP), the primary source of energy in cells. By helping fuel your body for short bursts of intense exercise, creatine can help improve your workout performance when taken consistently and, over time, can indirectly support your cardiovascular health — a key factor in maintaining healthy blood flow and erectile function. And that’s just one way creatine can (indirectly) affect you sexually. As for the other ways? You’ve got to keep reading to find out. 

From sex drive to erectile function, we explore what the research says about creatine and sexual function in men. 

So far, there’s no direct evidence that creatine affects your sexual health, either positively or negatively. But it may have some indirect benefits, says Justin Houman, MD, FACS, a board-certified urologist. 

Sexual health is complex and depends on several factors, including cardiovascular health (since erections require blood flow), hormone levels (e.g. testosterone), and even your mental wellbeing. While creatine hasn’t been shown to directly impact any of these systems, it may play a role in supporting them by improving your overall fitness and health.

“If creatine is improving your strength, energy, and training consistency, that can have indirect benefits for your sex life, including increased confidence, better body image, and improved cardiovascular fitness — all of which are associated with better erectile function,” Dr. Houman explains. 

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Creatine and testosterone

Testosterone is the primary male sex hormone. Symptoms of low T may include reduced sex drive, erectile dysfunction (ED), and decreased energy. So, does creatine increase testosterone? Not directly. Most research shows creatine does not significantly affect total testosterone levels. However, “some small studies suggest that creatine may support short-term increases in dihydrotestosterone (DHT), a potent androgen derived from testosterone, though the long-term clinical relevance of this is still unclear,” according to Dr. Houman.

For example, one study found that men who started supplementing with creatine experienced a 56% increase in DHT levels after an initial one-week loading period. Two weeks later, their DHT levels still remained elevated by 40%. (In case you’re unfamiliar, a loading period or phase in creatine supplementation is a short time period at the beginning of use during which you take a higher dose to build up levels in your muscles quickly.) 

“Creatine is very helpful for weight lifting endurance,” says Jonathan Jennings, MD, a board-certified internist with Medical Offices of Manhattan. “Weightlifting has been known to increase testosterone levels, which will improve sexual health.” So, by increasing your muscle power and performance, creatine may indirectly help support healthy testosterone levels. 

Creatine and erectile function

Erections occur thanks to a complex process that involves a lot of moving parts, from sexual arousal to healthy blood flow, nerve function, and hormone levels. While there’s no solid evidence that creatine improves erectile function, it may indirectly support better erections through other mechanisms.

Think of it this way: 

• Creatine can help fuel intense physical activity, which can improve cardiovascular health.

• Better cardiovascular health — a potential result of regular (even better, increased) exercise — supports better blood flow.

• Improved blood flow supports stronger erections. 

In short, if creatine can help you get more out of your workouts, and those workouts improve your heart health, that could translate to better erectile function over time.

And in case you’re wondering, there’s also no evidence that creatine causes ED. That myth likely comes from confusion with anabolic steroids, which can suppress testosterone and lead to ED. Creatine is not a steroid and works through entirely different pathways.

Creatine and sex drive

Your libido, or sex drive, depends on your physical, mental, and emotional health. If you’re super stressed out or depressed, you may not feel like having sex. While creatine doesn’t appear to have a direct effect on sex drive, it may influence some of the underlying factors that can boost libido, such as your:

• Mental health. Some research suggests creatine may help reduce symptoms of depression and improve cognitive fatigue, which could lift your mood and boost your interest in getting intimate.

• Self-esteem. By supporting muscle gains, creatine might increase your confidence both in and out of the bedroom, potentially increasing your desire to have sex.

• Energy levels. Creatine supports adenosine triphosphate (ATP) production, which can reduce fatigue and may help you feel more energized and ready for sex.

Now, let’s be clear: Creatine is not a sexual enhancement supplement. But it may support sexual health indirectly. Here are a few possible sexual benefits of creatine:

• Improved blood flow through better cardiovascular fitness. Regular exercise enhances circulation, which is vital for erections. Creatine can help you train harder and recover faster, potentially improving your vascular health. This, in turn, can support your ability to get and maintain strong erections. 

• Increased energy and stamina. Creatine helps replenish ATP, the primary energy source for your cells, which can reduce fatigue and increase your stamina at the gym and even potentially in the bedroom.

• Better mood and reduced stress. Some small studies suggest creatine may improve symptoms of depression and anxiety, both of which can interfere with sexual desire and performance. Larger studies are needed for a better understanding. 

• Improved self-image. Creatine can help increase lean muscle mass and body composition when coupled with proper workouts. For many individuals, this can translate to improved body confidence and sexual self-esteem.

Creatine is a natural substance made by your body using amino acids. Almost all (95%) of the creatine in your body is stored in your muscles, where it helps generate quick bursts of energy for physical activity during high-intensity exercise. Your body produces about half of the creatine you need. You can get the rest from red meat, fish, or supplements. 

Creatine works by replenishing ATP, a molecule that functions as a key source of energy for your cells. During short bursts of intense activity, like lifting weights or sprinting, your body uses ATP. In the process, the ATP degrades into ADP (adenosine diphosphate) until it gets converted back into ATP by — you guessed it — creatine. 

By consistently taking creatine supplements, you essentially amplify the amount of the substance in your muscles, enabling you to train harder, recover faster, and build muscle more efficiently.

Popular since the 1990s, creatine is one of the most researched dietary supplements. It’s also generally considered safe “when used in appropriate doses (typically 3–5 grams per day after a loading phase,” Dr. Houman says. “That said, some men may experience side effects, especially when overdoing it or not staying well-hydrated.” 

Research suggests weight gain is a potential side effect of creatine. Other potential side effects, according to anecdotal reports, may include:

• Dehydration 

• Water retention and bloating

• Muscle cramping (rare, and often due to poor hydration, per Dr. Houman)

• Gastrointestinal discomfort like nausea or diarrhea (especially if loading too quickly)

Certain people, such as those with underlying kidney disease, may not be a fit for creatine supplementation. “Importantly, creatine does not damage healthy kidneys — a common misconception that has been largely disproven in the literature,” Dr. Houman says. Even so, he says, “anyone with pre-existing renal conditions should consult a physician first.”  

The best way to get the most out of your creatine supplements is to maintain adequate hydration and a balanced diet, Dr. Jennings says. Here are six more tips to maximize the benefits of creatine.

1. Use high-quality creatine. As a dietary supplement, creatine is not regulated by the US Food and Drug Administration (FDA) for safety or efficacy. So, go for creatine monohydrate supplements (the most studied and reliable form) that have been third-party tested by a reliable organization, such as the National Safety Foundation Certified for Sport.

2. Take an effective dose. Dr. Houman recommends starting with a loading phase of 20 grams per day (split into four doses of 5 grams each) for 5–7 days, followed by a maintenance dose of 3–5 grams daily. 

3. Stay hydrated. “Creatine pulls water into the muscles, so increasing water intake is key to avoiding cramping and maximizing cell volumization,” Dr. Houman says. He recommends taking creatine with a carbohydrate source, like fruit juice, to enhance absorption. Be sure not to overdo it with the fruit juice, since it can be high in added sugar and overall calories. 

4. Be consistent. Creatine works best when taken daily, not just on workout days. “Daily use — even on rest days — is essential to maintain elevated muscle creatine levels,” Dr. Houman says.

5. Combine with resistance training. Creatine is most effective when paired with strength training, according to research. This is because creatine helps your muscles produce more quick-burst energy, which allows you to lift heavier weights or do more reps. Over time, this can lead to increased muscle mass and strength — factors that may indirectly support testosterone levels and sexual health. 

6. Check in with your healthcare provider. If you have any underlying health conditions, especially anything kidney-related, Dr. Jennings stresses the importance of consulting your healthcare provider before adding a new supplement to your daily routine.

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Creatine doesn’t directly impact sexual function, but it might help improve some of the systems that support it. By boosting workout performance, energy levels, and even mental and cognitive health, creatine can indirectly support better sexual health and confidence.

If you’re considering creatine and are curious how it might affect you sexually, here are the key takeaways:

• Creatine doesn’t cause erectile dysfunction — at least according to research. There’s no evidence linking creatine to ED. The substance is often confused with steroids, but creatine works differently and is not hormonal. (Steroids, on the other hand, are known to cause ED.)

• Creatine doesn’t directly boost testosterone. While it may raise DHT in some people, creatine isn’t a hormone booster. It may, however, support testosterone health indirectly if you are using it in conjunction with exercise. 

• It may improve energy and mood. These improvements can lead to better libido and confidence, both important parts of a healthy sex life.

• It may support erections via better blood flow. Creatine can help you train harder, which supports cardiovascular health — a major factor in erectile function.

While creatine is generally considered safe for most adults, it’s important to stick to the expert-recommended dosage (5 grams, four times a day for 5–7 days, followed by a maintenance phase of 3-5 grams daily). Other key pro tips include staying hydrated and checking in with your healthcare provider, especially if you have kidney issues or any other concerns.