Does Creatine Affect Men Sexually?

Creatine is one of the most well-researched and popular supplements in the fitness and sports performance world. You’ve likely seen it sold at most places that sell sports supplements, including bodybuilding stores, pharmacies, and online shops.

Unlike many supplements, a large body of research consistently shows that creatine can have benefits for athletes and people who are physically active. Some of the potential benefits include:

• Improved muscle building

• Increased muscle strength

• Better exercise capacity

• Increased athletic performance

Current research hasn’t found a direct benefit of creatine for sexual health, but it’s plausible that it may have an indirect benefit.

In this article, we’ll delve into the relationship between creatine and male sexual health, examining its potential effects on libido, erectile function, testosterone levels, and overall reproductive health.

Creatine is a molecule that is essential for providing your body with the energy required for short-lasting but intense movements like jumping, weightlifting, or short sprints.

Your body requires energy to perform all of its tasks. Even at rest, your body needs energy to complete essential functions that keep you alive.

Your body gets energy from the food you consume. To extract usable energy from food, it has to break it down into small molecules, which can then be used in one of your energy systems.

What is Creatine’s Role in Energy Production?

Creatine is a naturally occurring compound found in the body. About 95 percent of the creatine in your body is stored in muscles. It plays an essential role in the phosphagen energy system, creating quick energy for intense but short-lasting activities like short sprints or jumping.

Your body can produce creatine from the amino acids arginine, glycine, and methionine in your liver, kidneys, and pancreas. Amino acids are the molecules that make up proteins.

You can also get creatine through your diet.

Your body converts most of the creatine in your diet or from creatine supplements into another molecule called creatine phosphate.

This molecule is then broken apart with an enzyme called creatine kinase to create adenosine triphosphate (ATP), the energy source for your cells.

When you consume a creatine supplement, you’re effectively saturating the amount of creatine in your muscles that your body can use in your short energy system. This saturation may allow you to exercise more before your muscles switch to a slower energy system.

A diet high in animal products can provide more than half of your creatine requirements —  your body produces the rest.

The foods that are the best sources of creatine include:

• Fish

• Meat

• Poultry

Milk contains creatine but in smaller amounts. Cranberries also contain creatine in negligible amounts.

Research examining the potential benefits of creatine for health is still underway. Although many studies have found benefits for athletic performance, researchers are also exploring the potential benefits of creatine for general and mental health.

Sexual health in men is influenced by a variety of factors, including:

• Hormonal balance

• Cardiovascular health

• Mental well-being

• General health

Researchers haven't connected creatine directly, but it may affect some of these factors and influence sexual health indirectly.

Creatine and Testosterone

Testosterone is the primary male hormone. It plays a critical role in maintaining your sex drive, as well as allowing you to achieve an erection.

Some people mistake creatine for anabolic steroids, which are synthetic versions of the hormone testosterone. Unlike anabolic steroids, current evidence doesn’t suggest that creatine has a direct effect on your testosterone levels.

Theoretically, some men might see an increase in sex drive after starting creatine if they also start a new workout program at the same time, especially if they were previously sedentary.

Heavy periods of athletic training — which men often take creatine for — could have a positive impact on testosterone levels and, therefore, positively affect sexual health.

Creatine and Erectile Function

Researchers haven’t explicitly explored whether creatine might have a positive effect on erection function.

Erectile function depends heavily on proper blood flow, nerve health, and hormonal balance.

Researchers are investigating whether creatine may improve vascular health. If it does, then it could theoretically increase erectile function.

Increasing the amount or intensity of exercise, which creatine can help you do, may also improve your vascular and overall health.

Creatine, Mental Health, and Libido

Libido, or sexual desire, is influenced by both physical and psychological factors, including hormone levels, stress, and energy availability.

Researchers are continuing to examine whether creatine has any benefits for mental health conditions. Some research suggests that creatine may improve depressive symptoms in as little as one to two weeks, although more research is needed to back these findings.

Some other research suggests that creatine might help reduce cognitive fatigue and improve prolonged accuracy in cognitive tasks.

So, while creatine may not directly affect libido, it may affect your mental health in ways that make you more likely to experience sexual desire.

Anecdotal Reports

Some users claim they have increased energy and confidence after taking creatine, which might translate to a more active libido. However, these effects are more likely related to overall improvements in fitness and self-esteem rather than creatine itself.

Some of the well-established benefits of creatine include increasing your:

• Capacity for high-intensity exercise and resistance training

• Ability to build muscle

• Athletic performance for sports that require short, intense bursts of activity

Researchers are also examining other potential benefits of creatine supplementation for general health. Promising areas of research include:

• Short-term improvements in memory, intelligence, and reasoning ability

• Improved memory recall

• Improved mood

The timing of when you take creatine doesn’t matter because the goal is to saturate your muscle storage. You can take it any time of day, no matter what time you plan on exercising.

The suggested dose is often 0.3 grams per kilogram of body mass (0.14 grams per pound) daily for five days, typically in three to four divided doses. After this period, you can switch to a maintenance dose of 0.03 grams per kilogram (0.014 grams per pound) of body mass per day.

Alternatively, you can skip the loading phase, take 3 to 5 grams daily, and reach saturation levels in your muscles over about four weeks.

The most common form of creatine is creatine monohydrate, which is used in most research. There are also some other forms of creatine on the market, such as:

• Creatine ethyl ester

• Creatine hydrochloride

• Buffered creatine

• Creatine magnesium chelate

Your body might absorb some of these forms better than creatine monohydrate, but research is ongoing. Currently, creatine monohydrate is generally the cheapest and most available form of this supplement.

Creatine is generally considered safe for most individuals. However, you shouldn’t take it if you’re under 18 since the long-term use in this population hasn’t been well-explored.

The most common side effect is water retention. This occurs because your body has to store creatine with water in your muscles. You might also develop side effects such as:

• Muscle cramps

• Weight gain

• Gastrointestinal symptoms like nausea or bloating

• Mild dehydration

• Decreased urinary volume

Potential Risks of Creatine

It’s a good idea for people with pre-existing kidney disease to talk to their doctor before starting to take creatine. Although it generally seems safe, there have been some reports of kidney issues. In most cases reported by the FDA, the amount taken greatly exceeded the recommended dose.

If you stop taking creatine, your body’s production of this molecule might remain depressed for four to six weeks.

Can creatine cause ED? There’s no evidence that creatine supplementation contributes to erectile dysfunction. ED has many potential causes, including:

• Psychological factors

• Cardiovascular disease

• Nerve problems

• Hormonal problems

As we mentioned, creatine can help some of these potential causes, such as cardiovascular disease.

There’s no evidence that creatine impacts your erections.

However, if you combine creatine with a balanced exercise routine, you may see improvements in your overall cardiovascular fitness. Improvements in your cardiovascular fitness may help improve your erection quality.

Current studies haven’t investigated the link between creatine and sex drive. Although there might not be a direct link, creatine may help increase sex drive indirectly by helping you improve your self-esteem or overall fitness when combined with a healthy exercise program.

Another common question is whether creatine impacts male fertility, particularly sperm quality and motility. Current evidence doesn’t suggest that creatine affects fertility positively or negatively.

Factors like diet, exercise, and lifestyle choices likely play a more significant role in male fertility than creatine supplementation.

If you’re considering creatine supplementation and are concerned about its impact on your sexual health, here are some tips to ensure safe use:

1. Choose high-quality creatine. It’s best to opt for reputable brands that contain pure creatine. Creatine monohydrate is the most commonly used in research and often the cheapest form.

2. Stay hydrated. It’s important to drink plenty of water to counteract dehydration caused by increased water retention in your muscles.

3. Follow recommended dosages. It’s best to stick to the standard dose of creatine on the label unless advised otherwise by a healthcare professional. A typical dose is in the range of 3-5 grams per day.

4. Focus on your overall health. Your sexual health is influenced by various factors, including diet, exercise, sleep, and stress management. Even if you’re taking creatine, it’s important to also focus on these lifestyle habits to optimal your sexual health.

Based on current evidence, creatine does not appear to have a direct effect on male sexual health or sexual function. However, research consistently shows that it may help improve exercise performance and muscle mass gain.

Creatine may indirectly help improve sexual health when combined with an exercise program since increased exercise may help improve your mental health and hormone levels.

Creatine seems to generally be safe for adults without a history of kidney damage. If you’re unsure if it’s safe for you to take creatine, it’s best to get medical advice from your healthcare provider. It’s also a good idea to talk to your healthcare provider if you notice a change in your sexual performance.