An interesting cross-sectional study in 778 young, healthy men taking protein supplements (of those, 44% men reported using creatine) found that semen concentration and total sperm count tended to be higher in current users than in never users (42 vs. 36 million/mL, and 108 vs. 90 million, respectively) [38].
Neither protein nor creatine supplements appear to impact your chances of conception, either negatively or positively, but there are some things to be aware of if you do use these supplements.
Of importance, it appears as though creatine storage and production of creatine by the endometrium may be altered in women having trouble conceiving. Further studies are required, but the simple addition of dietary creatine supplements may benefit both men and women trying to conceive.
Last Updated: There is no convincing evidence that creatine can increase your testosterone levels. Creatine is known for reliably improving physical performance. Less commonly, it has also been marketed as a testosterone booster.
The many scientific studies of creatine published over the past five years have found no deleterious effects or medical risk. While there have been some isolated anecdotal reports of negative side effects, such as decreased sexual functioning, there appears to be no credible evidence challenging its safety.
Creatine, a conditionally essential nutrient, has caught attention as a male fertility-promoting candidate due to its role in sperm energy metabolism.
Creatine is a common supplement that many people use to try to build muscle. Creatine may help increase lean muscle mass and improve exercise performance. Some muscle-building supplements have been linked to a risk of testicular cancer. But pure creatine is generally considered safe.
A provision of supplemental creatine appears to positively affect sperm quality in pilot trials, suggesting a potential for using creatine to attenuate sub-fertility.
All of the studies found that exercise was the key to the testosterone increases: Creatine itself didn't boost the hormone. This plays right into a popular theory that Creatine doesn't directly increase testosterone, but it does help with exercise–and the more exercise, the better testosterone levels.
Whey protein and fertility
Even if they don't contain anabolic steroids, they often do have other ingredients that aren't great for your health (or fertility) like added sugars and artificial sweeteners – and excessive consumption of these has been linked to low sperm motility.
These results suggest that the highest recommended human dose of whey protein supplementation do not significantly impair the sperm quality and fertility in male mice. Keywords: DNA fragmentation Index; Fertility; Male mice; Oxidative stress; Protein supplementation; Sperm quality.
Some sports supplements have been found to contain harmful ingredients, including anabolic steroids, which are detrimental to sperm quality. Until more research offers conclusive evidence, a conservative approach is likely best – and that means getting protein from safe sources and skipping pre-workout mixes.
Taking the stimulants caffeine and ephedra with creatine can increase the risk of side effects. Creatine isn't recommended for people with kidney or liver disease, or diabetes. Others who should avoid taking it are children under age 18 and women who are pregnant or nursing.
Effects Of Stopping Creatine. Some people who stop taking creatine may experience effects such as loss of muscle mass, strength, or endurance; on the other hand, some people report no side effects. More research is being done on the subject. Your results will likely be unique to you and your body.
Some studies suggest that a high-protein diet may make it more difficult to conceive. However, other studies suggest that eating more protein and less carbohydrates may help those with fertility problems . More research is needed before we can be sure about exactly what effect protein has on fertility.
Higher BCAAs intake, particularly Val, increased the destructive mechanisms on sperm viability.
Improved hormone regulation is especially beneficial for men who have lowered testosterone levels due to age or other conditions. Taking a creatine supplement may increase testosterone, which can improve sex drive or more serious issues like erectile dysfunction.
When used orally at appropriate doses, creatine is likely safe to take for up to five years. As with any dietary supplement, it's important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product's quality.
How much creatine do you need? Your body naturally creates about 1 to 2 g of creatine every day. To build muscle, take 20 g of creatine per day for a limited time, followed by a 3- to 5-g daily dose after that.
If you are striving for a strength goal, such as lifting a certain amount of weight, then creatine will give you the energy boost you are looking for. For long-term results, protein will be helpful in rebuilding muscle that will continue to increase your strength over time.