Nelson Vergel
Founder, ExcelMale.com
Curated By Nelson Vergel | ExcelMale.com | Updated June 2026
If you're on testosterone replacement therapy and not supplementing with creatine, you may be leaving significant gains behind -- not just in the gym, but for your bones, your brain, and possibly your reproductive health.
Most men associate creatine with high-school weight rooms and pre-workout shakes. But the research landscape has shifted considerably. Over the past decade, creatine has emerged as one of the most studied, safest, and broadly beneficial supplements available -- with a growing body of evidence showing it works well beyond skeletal muscle. For men on TRT who are already invested in optimizing hormonal health, physical performance, and longevity, creatine is a natural and evidence-supported addition to the protocol.
This guide covers what creatine actually does at the cellular level, where the science is strongest, and how to dose it based on your specific goals.
What you will learn:
Creatine's primary job is energy production. During short, high-intensity effort -- lifting a heavy weight, sprinting, climbing stairs -- your muscles run almost entirely on adenosine triphosphate (ATP). The problem is that ATP stores deplete within seconds. Creatine, stored in muscle as phosphocreatine, donates a phosphate molecule to exhausted ADP to regenerate ATP rapidly. The result is more reps, more sets, more speed -- before the slower aerobic system has to take over.
Your body produces about 1 to 2 grams of creatine per day, primarily in the liver. Omnivores get another 1 to 3 grams from red meat and fish. That leaves most men in a state of partial muscle saturation, meaning there is real room to increase phosphocreatine stores through supplementation. Approximately 95% of total body creatine is stored in skeletal muscle, with smaller amounts in the brain, testes, bone, and heart.
For men on TRT, this matters because testosterone already promotes muscle protein synthesis and recovery. Creatine works through a complementary but distinct pathway -- it extends the time you can sustain high-intensity effort before fatigue sets in, and it speeds calcium uptake in muscle fibers, which accelerates both contraction and relaxation. The combination of optimized testosterone and saturated phosphocreatine stores is why creatine consistently ranks as one of the most effective ergogenic supplements even in populations already using hormone therapy.
Yes -- and the mechanisms are distinct enough that the two work synergistically rather than redundantly.
Testosterone primarily drives muscle protein synthesis and nitrogen retention. Creatine increases the capacity to perform high-intensity work, which is the stimulus that drives those anabolic processes further. Specifically, creatine preferentially enhances recruitment of Type II muscle fibers -- the fast-twitch fibers responsible for explosive power and the ones most prone to atrophy with aging. Men on TRT are already fighting sarcopenia through hormonal optimization; creatine gives the muscles a bigger training stimulus to respond to.
Beyond performance, creatine also reduces markers of whole-body protein breakdown, including leucine oxidation. This anti-catabolic effect operates independently of testosterone and is particularly meaningful during caloric restriction, recovery from injury, or periods of illness. For men using TRT as part of a broader longevity and body composition strategy, creatine's ability to help preserve lean tissue even when training is disrupted is a clinically meaningful benefit.
Creatine also shortens recovery time between sets, allowing more total work per session. Over months of training, this translates to meaningfully greater gains in strength and lean mass compared to resistance training alone.
Bone health is an underappreciated concern for men on TRT. While testosterone therapy itself supports bone mineral density, the conversation often stops there. Creatine adds a separate and complementary layer of bone protection that is worth understanding.
The mechanisms are both direct and indirect. On the direct side, creatine appears to energize osteoblasts -- the bone-forming cells responsible for building new bone matrix. On the indirect side, it reduces osteoclast activity, the process by which older bone is broken down. This dual effect resembles the mechanism of bisphosphonate medications used in osteoporosis treatment, though creatine is not a substitute for pharmaceutical intervention in diagnosed cases.
What has the research shown? Creatine supplementation combined with resistance training has not been shown to increase bone mineral density above the gains from exercise alone, but it consistently reduces the rate of BMD loss -- particularly at the hip, where fracture risk is most clinically significant. A 2023 two-year randomized controlled trial by Chilibeck and colleagues demonstrated that creatine supplementation alongside exercise significantly slowed femoral neck bone loss compared to exercise plus placebo.
One practical point: bone benefits appear to require higher doses than muscle benefits. Studies showing meaningful effects on bone used at least 8 grams per day of creatine monohydrate. If your current dose is 5 grams, you may not be realizing a skeletal benefit. And without concurrent weight-bearing resistance exercise, creatine alone is unlikely to meaningfully impact bone -- the two work together.
Brain health may be creatine's most underappreciated frontier. The brain produces its own creatine and has dedicated creatine transporters, but under conditions of stress -- including mental fatigue, sleep deprivation, aging, and low oxygen -- brain creatine stores can become rate-limiting for cognitive performance.
A 2024 systematic review and meta-analysis published in Frontiers in Nutrition found that creatine supplementation significantly improved memory across 16 randomized controlled trials. A separate 2023 Nutrition Reviews meta-analysis by Prokopidis and colleagues confirmed memory improvements specifically in healthy adults. A 2026 systematic review further focused on older adults, highlighting creatine's potential to slow cognitive decline in aging populations.
There is a practical catch: getting meaningful amounts of creatine into the brain is harder than getting it into muscle. The blood-brain barrier is more resistant to creatine transport, so the standard 5-gram daily dose may provide limited neural benefit. Studies demonstrating increases in brain creatine content have generally used 10 grams per day for extended periods. One seminal study found that 10 grams per day nearly doubled brain creatine content in gray matter and the thalamus.
For men on TRT who are also concerned about cognitive aging, mood, and the neurological effects of chronic stress, this is worth understanding practically. Creatine has been explored as an adjunct treatment in depression, showing favorable effects on brain bioenergetics and inflammation. It has also shown promise as a preventive intervention in traumatic brain injury, with pre-injury supplementation accelerating recovery in animal models and early human studies. If cognitive benefits are part of your goal, a dose closer to 10 grams per day is more appropriate than the standard 5-gram muscle dose.
This is a common concern -- particularly among men using TRT who are also thinking about fertility, or wondering whether creatine could interfere with their hormone profile. The data are reassuring on both counts.
On hormone levels, the current scientific consensus is clear: creatine supplementation does not meaningfully alter total or free testosterone, or dihydrotestosterone (DHT). One older study in rugby players reported a small rise in DHT within the physiological range, but no actual hair loss was measured and the finding has not been replicated. The concern about creatine causing androgenic effects is not supported by clinical evidence.
On fertility, the picture is even more encouraging. Creatine is present in semen at measurable levels and plays a central role in sperm energy metabolism -- spermatozoa are highly metabolically demanding cells that depend on phosphocreatine for motility and viability. A 2025 population study examining dietary creatine intake and biomarkers of spermatogenesis found that higher creatine consumption was associated with favorable sperm health markers. Preliminary in vitro research shows that creatine exposure improves human sperm motility and velocity in normospermic men. No studies have documented suppression of sperm production with creatine supplementation.
For men on TRT who are also using HCG or other fertility-preservation protocols, this is particularly relevant. Creatine appears to be a net positive for sperm health -- not a concern to avoid.
Not all creatine forms are equal, and the right dose depends on what you're trying to achieve.
Form: Creatine monohydrate is the only form with an extensive evidence base. It passes through the stomach's acidic environment intact and is identical to the creatine synthesized in the liver once it enters the bloodstream. Despite aggressive marketing of alternatives -- creatine HCl, buffered creatine, liposomal creatine -- no other form has demonstrated superior efficacy, bioavailability, or safety. Look for third-party tested creatine monohydrate; the Creapure brand from Germany has a particularly strong purity record and GRAS (Generally Recognized as Safe) status.
Dosing by Goal:
Timing: Timing matters less than consistency. Taking creatine near exercise -- within an hour before or after -- may offer a modest transport advantage due to increased muscle blood flow. Daily continuous use is now preferred over cycling, since sustained supplementation also supports brain and bone health.
GI issues: If you experience stomach discomfort, split the dose throughout the day -- for example, 2.5 grams with breakfast and 2.5 grams with a later meal. Taking creatine with carbohydrates or fat improves absorption and reduces GI irritation. Slowly titrating up from 2 to 3 grams over a few weeks before reaching your target dose also helps.
Creatinine note: Supplementing with creatine will transiently elevate serum creatinine -- a metabolic byproduct commonly used as a kidney function marker. This is a benign biochemical change, not a sign of kidney damage. If your labs show elevated creatinine, inform your doctor about creatine use before any further workup is ordered.
Nearly all of the fears that surrounded creatine in the 1990s and early 2000s have been systematically dismantled by clinical research. A landmark 2025 analysis by Kreider and colleagues evaluated 685 human clinical trials and found no increased prevalence of any of 35 evaluated side effects compared to placebo. Here is what the evidence shows on the most persistent concerns:
There is no known interaction between injectable testosterone and creatine. Injection day may be a reasonable time to take creatine since anabolic signaling is elevated, but the effect on transport is modest. What matters most is daily consistency, not precise timing relative to injections.
No. Elevated hematocrit on TRT is driven by testosterone's stimulation of erythropoiesis (red blood cell production). Creatine has no known effect on red blood cell count or hematocrit. This is a safe supplement from that standpoint even for men managing elevated hematocrit on TRT.
Without a loading phase, muscle creatine stores reach saturation in about 3 to 4 weeks on 5 grams per day. You may notice improved workout endurance and slightly increased intramuscular water within that timeframe. Brain and bone effects are slower and require longer supplementation -- typically 4 to 12 weeks or more at appropriate doses.
Yes. Earlier concerns that caffeine negated creatine's performance benefits have not held up in recent research. Caffeine and creatine can be taken together without meaningful interference with ergogenic effects.
Anyone with reduced kidney function, a history of kidney disease, or a single kidney should consult a physician before taking creatine. While healthy kidneys handle creatine well, the safety data in compromised renal function are less established. This is a reasonable precaution, not a blanket contraindication for the general population.
About ExcelMale
ExcelMale.com is a moderated men's health forum with more than 24,000 members and over 20 years of community-driven discussion on testosterone replacement therapy, hormone optimization, peptides, sexual health, and metabolic wellness. Founded by Nelson Vergel -- chemical engineer, 34+ year TRT patient, and patient advocate -- ExcelMale is the web's most evidence-focused peer community for men navigating hormone health. Nelson is the author of Testosterone: A Man's Guide and Beyond Testosterone, and the founder of DiscountedLabs.com.
If you're on testosterone replacement therapy and not supplementing with creatine, you may be leaving significant gains behind -- not just in the gym, but for your bones, your brain, and possibly your reproductive health.
Most men associate creatine with high-school weight rooms and pre-workout shakes. But the research landscape has shifted considerably. Over the past decade, creatine has emerged as one of the most studied, safest, and broadly beneficial supplements available -- with a growing body of evidence showing it works well beyond skeletal muscle. For men on TRT who are already invested in optimizing hormonal health, physical performance, and longevity, creatine is a natural and evidence-supported addition to the protocol.
This guide covers what creatine actually does at the cellular level, where the science is strongest, and how to dose it based on your specific goals.
What you will learn:
- How creatine supports muscle performance alongside testosterone therapy
- Why bone protection may require a higher dose than most men take
- What the evidence says about creatine and brain health
- How creatine affects -- or doesn't affect -- testosterone levels and sperm quality
- How to choose the right form, dose, and timing
How Does Creatine Work, and Why Is It Relevant for Men on TRT?
Creatine's primary job is energy production. During short, high-intensity effort -- lifting a heavy weight, sprinting, climbing stairs -- your muscles run almost entirely on adenosine triphosphate (ATP). The problem is that ATP stores deplete within seconds. Creatine, stored in muscle as phosphocreatine, donates a phosphate molecule to exhausted ADP to regenerate ATP rapidly. The result is more reps, more sets, more speed -- before the slower aerobic system has to take over.
Your body produces about 1 to 2 grams of creatine per day, primarily in the liver. Omnivores get another 1 to 3 grams from red meat and fish. That leaves most men in a state of partial muscle saturation, meaning there is real room to increase phosphocreatine stores through supplementation. Approximately 95% of total body creatine is stored in skeletal muscle, with smaller amounts in the brain, testes, bone, and heart.
For men on TRT, this matters because testosterone already promotes muscle protein synthesis and recovery. Creatine works through a complementary but distinct pathway -- it extends the time you can sustain high-intensity effort before fatigue sets in, and it speeds calcium uptake in muscle fibers, which accelerates both contraction and relaxation. The combination of optimized testosterone and saturated phosphocreatine stores is why creatine consistently ranks as one of the most effective ergogenic supplements even in populations already using hormone therapy.
Does Creatine Amplify the Muscle and Performance Benefits of Testosterone Therapy?
Yes -- and the mechanisms are distinct enough that the two work synergistically rather than redundantly.
Testosterone primarily drives muscle protein synthesis and nitrogen retention. Creatine increases the capacity to perform high-intensity work, which is the stimulus that drives those anabolic processes further. Specifically, creatine preferentially enhances recruitment of Type II muscle fibers -- the fast-twitch fibers responsible for explosive power and the ones most prone to atrophy with aging. Men on TRT are already fighting sarcopenia through hormonal optimization; creatine gives the muscles a bigger training stimulus to respond to.
Beyond performance, creatine also reduces markers of whole-body protein breakdown, including leucine oxidation. This anti-catabolic effect operates independently of testosterone and is particularly meaningful during caloric restriction, recovery from injury, or periods of illness. For men using TRT as part of a broader longevity and body composition strategy, creatine's ability to help preserve lean tissue even when training is disrupted is a clinically meaningful benefit.
Creatine also shortens recovery time between sets, allowing more total work per session. Over months of training, this translates to meaningfully greater gains in strength and lean mass compared to resistance training alone.
Does Creatine Help Protect Bone Density in Men on Testosterone Therapy?
Bone health is an underappreciated concern for men on TRT. While testosterone therapy itself supports bone mineral density, the conversation often stops there. Creatine adds a separate and complementary layer of bone protection that is worth understanding.
The mechanisms are both direct and indirect. On the direct side, creatine appears to energize osteoblasts -- the bone-forming cells responsible for building new bone matrix. On the indirect side, it reduces osteoclast activity, the process by which older bone is broken down. This dual effect resembles the mechanism of bisphosphonate medications used in osteoporosis treatment, though creatine is not a substitute for pharmaceutical intervention in diagnosed cases.
What has the research shown? Creatine supplementation combined with resistance training has not been shown to increase bone mineral density above the gains from exercise alone, but it consistently reduces the rate of BMD loss -- particularly at the hip, where fracture risk is most clinically significant. A 2023 two-year randomized controlled trial by Chilibeck and colleagues demonstrated that creatine supplementation alongside exercise significantly slowed femoral neck bone loss compared to exercise plus placebo.
One practical point: bone benefits appear to require higher doses than muscle benefits. Studies showing meaningful effects on bone used at least 8 grams per day of creatine monohydrate. If your current dose is 5 grams, you may not be realizing a skeletal benefit. And without concurrent weight-bearing resistance exercise, creatine alone is unlikely to meaningfully impact bone -- the two work together.
Can Creatine Improve Cognitive Function and Mental Clarity in Older Men?
Brain health may be creatine's most underappreciated frontier. The brain produces its own creatine and has dedicated creatine transporters, but under conditions of stress -- including mental fatigue, sleep deprivation, aging, and low oxygen -- brain creatine stores can become rate-limiting for cognitive performance.
A 2024 systematic review and meta-analysis published in Frontiers in Nutrition found that creatine supplementation significantly improved memory across 16 randomized controlled trials. A separate 2023 Nutrition Reviews meta-analysis by Prokopidis and colleagues confirmed memory improvements specifically in healthy adults. A 2026 systematic review further focused on older adults, highlighting creatine's potential to slow cognitive decline in aging populations.
There is a practical catch: getting meaningful amounts of creatine into the brain is harder than getting it into muscle. The blood-brain barrier is more resistant to creatine transport, so the standard 5-gram daily dose may provide limited neural benefit. Studies demonstrating increases in brain creatine content have generally used 10 grams per day for extended periods. One seminal study found that 10 grams per day nearly doubled brain creatine content in gray matter and the thalamus.
For men on TRT who are also concerned about cognitive aging, mood, and the neurological effects of chronic stress, this is worth understanding practically. Creatine has been explored as an adjunct treatment in depression, showing favorable effects on brain bioenergetics and inflammation. It has also shown promise as a preventive intervention in traumatic brain injury, with pre-injury supplementation accelerating recovery in animal models and early human studies. If cognitive benefits are part of your goal, a dose closer to 10 grams per day is more appropriate than the standard 5-gram muscle dose.
Does Creatine Affect Testosterone Levels or Sperm Quality in Men on TRT?
This is a common concern -- particularly among men using TRT who are also thinking about fertility, or wondering whether creatine could interfere with their hormone profile. The data are reassuring on both counts.
On hormone levels, the current scientific consensus is clear: creatine supplementation does not meaningfully alter total or free testosterone, or dihydrotestosterone (DHT). One older study in rugby players reported a small rise in DHT within the physiological range, but no actual hair loss was measured and the finding has not been replicated. The concern about creatine causing androgenic effects is not supported by clinical evidence.
On fertility, the picture is even more encouraging. Creatine is present in semen at measurable levels and plays a central role in sperm energy metabolism -- spermatozoa are highly metabolically demanding cells that depend on phosphocreatine for motility and viability. A 2025 population study examining dietary creatine intake and biomarkers of spermatogenesis found that higher creatine consumption was associated with favorable sperm health markers. Preliminary in vitro research shows that creatine exposure improves human sperm motility and velocity in normospermic men. No studies have documented suppression of sperm production with creatine supplementation.
For men on TRT who are also using HCG or other fertility-preservation protocols, this is particularly relevant. Creatine appears to be a net positive for sperm health -- not a concern to avoid.
What Is the Right Creatine Dose and Form for Men on TRT?
Not all creatine forms are equal, and the right dose depends on what you're trying to achieve.
Form: Creatine monohydrate is the only form with an extensive evidence base. It passes through the stomach's acidic environment intact and is identical to the creatine synthesized in the liver once it enters the bloodstream. Despite aggressive marketing of alternatives -- creatine HCl, buffered creatine, liposomal creatine -- no other form has demonstrated superior efficacy, bioavailability, or safety. Look for third-party tested creatine monohydrate; the Creapure brand from Germany has a particularly strong purity record and GRAS (Generally Recognized as Safe) status.
Dosing by Goal:
| Goal | Recommended Dose | Notes |
|---|---|---|
| Muscle performance | 3 to 5 g/day | Saturates muscle in about 21 to 28 days without loading |
| Bone health | 8 g/day | Based on RCT data; requires concurrent weight-bearing exercise |
| Brain health | 10 g/day | Higher dose needed to cross blood-brain barrier; longer duration required |
| Loading phase (optional) | 20 g/day x 5-7 days | Saturates muscle faster; split into 4-5 doses to reduce GI discomfort |
Timing: Timing matters less than consistency. Taking creatine near exercise -- within an hour before or after -- may offer a modest transport advantage due to increased muscle blood flow. Daily continuous use is now preferred over cycling, since sustained supplementation also supports brain and bone health.
GI issues: If you experience stomach discomfort, split the dose throughout the day -- for example, 2.5 grams with breakfast and 2.5 grams with a later meal. Taking creatine with carbohydrates or fat improves absorption and reduces GI irritation. Slowly titrating up from 2 to 3 grams over a few weeks before reaching your target dose also helps.
Creatinine note: Supplementing with creatine will transiently elevate serum creatinine -- a metabolic byproduct commonly used as a kidney function marker. This is a benign biochemical change, not a sign of kidney damage. If your labs show elevated creatinine, inform your doctor about creatine use before any further workup is ordered.
Are the Common Safety Concerns About Creatine Actually True?
Nearly all of the fears that surrounded creatine in the 1990s and early 2000s have been systematically dismantled by clinical research. A landmark 2025 analysis by Kreider and colleagues evaluated 685 human clinical trials and found no increased prevalence of any of 35 evaluated side effects compared to placebo. Here is what the evidence shows on the most persistent concerns:
- Kidney damage: No adverse effect on renal function has been found in healthy individuals, even at doses up to 10 grams per day over years. The population that should exercise caution is those with pre-existing kidney disease or who take nephrotoxic medications. Note: creatine raises serum creatinine, which can resemble a kidney problem on labs but is not a sign of organ damage.
- Hair loss: Based on one unconfirmed study in rugby players that measured a within-range DHT increase but no actual hair loss. The finding has not been replicated and current evidence does not support a link between creatine and androgenic alopecia.
- Dehydration and muscle cramps: The opposite is true. Creatine increases intracellular water content, and research in athletes suggests it may actually reduce cramping risk in hot environments.
- Fat gain: Creatine does not increase body fat. Studies combining creatine with resistance training suggest a small reduction in body fat percentage over time.
- Blood pressure: No adverse effects on blood pressure parameters have been observed in clinical trials, including in hypertensive populations.
- Sleep disruption: Creatine does not disrupt sleep. Some studies suggest it may actually improve sleep duration on training days.
Frequently Asked Questions
Should I take creatine on TRT injection days?
There is no known interaction between injectable testosterone and creatine. Injection day may be a reasonable time to take creatine since anabolic signaling is elevated, but the effect on transport is modest. What matters most is daily consistency, not precise timing relative to injections.
Will creatine raise my hematocrit?
No. Elevated hematocrit on TRT is driven by testosterone's stimulation of erythropoiesis (red blood cell production). Creatine has no known effect on red blood cell count or hematocrit. This is a safe supplement from that standpoint even for men managing elevated hematocrit on TRT.
How long does it take for creatine to work?
Without a loading phase, muscle creatine stores reach saturation in about 3 to 4 weeks on 5 grams per day. You may notice improved workout endurance and slightly increased intramuscular water within that timeframe. Brain and bone effects are slower and require longer supplementation -- typically 4 to 12 weeks or more at appropriate doses.
Can I take creatine and caffeine together?
Yes. Earlier concerns that caffeine negated creatine's performance benefits have not held up in recent research. Caffeine and creatine can be taken together without meaningful interference with ergogenic effects.
What if I have a history of kidney stones or reduced kidney function?
Anyone with reduced kidney function, a history of kidney disease, or a single kidney should consult a physician before taking creatine. While healthy kidneys handle creatine well, the safety data in compromised renal function are less established. This is a reasonable precaution, not a blanket contraindication for the general population.
Related ExcelMale Forum Discussions
- Creatine: Everything You Need To Know - Will Brink's comprehensive FAQ on creatine mechanisms, safety record, contraindications, and practical guidance.
- Safety and Common Myths About Creatine Supplementation - Evidence-based review of common misconceptions including kidney damage, hair loss, and dehydration claims.
- The Optimal Creatine Protocol for Strength, Brain, and Longevity - Expert discussion with Dr. Darren Candow on dosing strategies for muscle, bone, brain, and longevity goals.
- The Myocentric View of Creatine May Be Incomplete: Brain, Bone, Heart, Immune System - Dr. Candow's keynote presentation on creatine's emerging benefits beyond skeletal muscle.
- Creatine for Muscle, Bone, Brain and Longevity (Plus Caffeine, Dosing, and Safety) - Practical guide covering caffeine interactions, dosing strategies, and special populations including older adults.
- Common Questions and Misconceptions About Creatine Supplementation - ISSN researchers answer 14 common creatine questions including DHT, fertility, adolescents, and pregnancy safety.
- Creatine Supplementation Improves Aging Muscle, Bone and Inflammation - Review of evidence on creatine for aging musculoskeletal health, including falls prevention and bone turnover.
- Effects of Creatine Supplementation on Sarcopenia, Osteoporosis, Frailty, and Cachexia - Candow and colleagues' 2022 narrative review on creatine for age-related muscle and bone conditions.
- Why 5g of Creatine Isn't Enough for Your Brain - Discussion on higher-dose creatine strategies for brain bioenergetics, cognitive benefit, and neurological protection.
- Creatine Supplementation and the Brain - Emerging evidence on creatine for sleep deprivation, mental fatigue, depression, and Alzheimer's disease.
Key References
- Candow DG, Chilibeck PD, Forbes SC, Fairman CM, Gualano B, Roschel H. Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty, and cachexia. Bone. 2022;162:116467. Redirecting
- Kreider RB, Gonzalez DE, Hines K, Gil A, Bonilla DA. Safety of creatine supplementation: analysis of the prevalence of reported side effects in clinical trials and adverse event reports. J Int Soc Sports Nutr. 2025;22(sup1):2488937. https://doi.org/10.1080/15502783.2025.2488937
- Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024;11:1424972. Frontiers | The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis
- Chilibeck PD, Candow DG, Gordon JJ, et al. A 2-year randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. Med Sci Sports Exerc. 2023;55(10):1750-1760. A 2-yr Randomized Controlled Trial on Creatine... : Medicine & Science in Sports & Exercise
- Forbes SC, Candow DG, Ferreira LHB, Souza-Junior TP. Effects of creatine supplementation on properties of muscle, bone, and brain function in older adults: a narrative review. J Diet Suppl. 2022;19(3):318-335. https://doi.org/10.1080/19390211.2021.1877232
- Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis. Nutr Rev. 2023;81(4):416-427. https://doi.org/10.1093/nutrit/nuac064
- Antonio J, Brown AF, Candow DG, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2025;22(1):2441760. https://doi.org/10.1080/15502783.2024.2441760
- Ostojic SM. Creatine as a promising component of paternal preconception diet. Nutrients. 2022;14(3):652. https://doi.org/10.3390/nu14030652
- Candow DG, Forbes SC. Creatine and strength training in older adults: an updated meta-analysis. Transl Exerc Biomech. 2024. https://doi.org/10.1515/teb-2024-0019
- Marshall S, Kitzan A, Wright J, Bocicariu L, Nagamatsu LS. Creatine and cognition in aging: a systematic review of evidence in older adults. Nutr Rev. 2026;84(2):333-344. https://doi.org/10.1093/nutrit/nuaf135
About ExcelMale
ExcelMale.com is a moderated men's health forum with more than 24,000 members and over 20 years of community-driven discussion on testosterone replacement therapy, hormone optimization, peptides, sexual health, and metabolic wellness. Founded by Nelson Vergel -- chemical engineer, 34+ year TRT patient, and patient advocate -- ExcelMale is the web's most evidence-focused peer community for men navigating hormone health. Nelson is the author of Testosterone: A Man's Guide and Beyond Testosterone, and the founder of DiscountedLabs.com.
