Should I take creatine? Or is it bad for my hormones?

Okay, THIS has been a trending topic, and our clients ask us about it all the time! If you’ve ever considered adding creatine to your daily supplements, you’re not alone. It’s one of the most researched and widely used performance enhancers out there. But along with its benefits, you may have heard concerns about water retention, hormones (since it's been mostly studied on men), testosterone, and even acne. So, let’s break it all down and give you some pros and cons to see if it's right for you!

✨ The Benefits of Creatine ✨
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​Creatine isn’t just for bodybuilders—it has benefits for almost everyone. Here’s what science-backed research says:

• Increases Strength & Muscle Growth – Helps produce more ATP (Adenosine Triphosphate, your bodies primary energy source), it fuels quick bursts of energy, leading to better workouts, strength gains, and faster muscle recovery.
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• Enhances Muscle Recovery – Reduces muscle damage and accelerates recovery between workouts.
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• Boosts Brain Function – Supports cognitive health, memory, and focus, especially if you’re sleep-deprived (but remember, sleep deprivation causes LOADS of other issues w/ your hormones so you want to focus on sleep optimization vs just taking creatine...!)
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• Improves Exercise Performance – Enhances endurance, sprinting ability, and recovery between sets, benefiting both strength and endurance athletes.
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• Hydration & Cell Volumization – Pulls water into muscle cells, aiding hydration and potentially supporting muscle growth.
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• May Support Testosterone Levels – Some studies suggest it might slightly increase testosterone, but not in a drastic way (many women actually benefit from higher testosterone, as low levels can contribute to issues like low libido, weight gain, muscle loss, and difficulty building muscle, among other symptoms.)
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✨ Concerns: What About Testosterone, Hormones, & Acne? ✨
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​One big concern is that creatine could disrupt hormones or cause some side effects, but let’s break that down:

• Testosterone & DHT (Hair Loss or Unwanted Hair Growth)

  • Creatine may slightly increase DHT (dihydrotestosterone), a hormone associated with both hair loss and unwanted hair growth (hirsutism). However, research on this is limited, and any potential impact appears to be minimal.
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  • The truth is, it does NOT lower testosterone. But...
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• Cystic Acne & Skin Issues

  • Some people notice more breakouts after taking creatine, which may be linked to increased water retention and sweating during exercise. Acne can also be influenced by hormonal shifts, particularly changes in testosterone and DHT (dihydrotestosterone).
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  • DHT is a more potent form of testosterone that can stimulate oil (sebum) production in the skin. Excess sebum can clog pores, leading to cystic acne, especially along the jawline, chin, and cheeks—areas commonly affected by hormonal breakouts. Women who are more sensitive to androgens or have conditions like PCOS may be more prone to this effect.
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  • If you're prone to acne, staying well-hydrated, supporting liver detoxification, and using non-pore-clogging, non-toxic skincare products can help. 💗

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✨ Who Would Benefit Most From Creatine? ✨

• Strength athletes (weightlifters, powerlifters, bodybuilders)

• Endurance athletes looking to improve recovery

• Those aiming to maintain muscle mass (especially beneficial as we age, including peri/menopause)

• Individuals following a plant-based diet (since creatine is predominantly found in animal products)
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✨ Recommended Creatine Brands (Stick to Creatine Monohydrate) ✨

• Momentous Creatine – High-quality, third-party tested, NSF-certified.

• Bulk Supplements Creatine Monohydrate – Affordable and pure.

• Thorne Creatine – Pharmaceutical-grade, easy to digest.

• Klean Athlete Creatine – Clean formulation, no additives, great for professional athletes.

• Fullscript is typically the best place to find high quality 3rd party supplements! You'll get 15% off w/ my link (for life!)​

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✨ Should YOU Take It? ✨

Creatine is one of the most well-researched, safest, and effective supplements for strength, endurance, and muscle growth—but it’s not a must for everyone! If you train hard and want to enhance performance, it could be worth trying.
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That said, if you're prone to hair loss, hirsutism, PCOS, bloating, or acne, it’s important to listen to your body and assess whether it’s the right fit for you.
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I see creatine as the cherry on top of an already solid foundation. If you haven’t dialed in your diet, movement, and foundational supplements (especially for gut and hormone support), it might not be the right time to add it in just yet! 💗

P.S.1 If you're buzzing with questions or just want to chat more about BBT, drop me a line at hello@maddhealthy.com. I'm here to help you navigate all things hormone health! 😊

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