The Best Creatine Supplement in 2025, According to Trainers and Dietitians
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Creatine has long been a tried and true supplement for active people whether they want to gain more lean muscle mass or support performance. Not only does this amino acid replenish energy stores and have positive effects on muscle strength and size, other creatine benefits include potential improvements to brain function and even a reduction in fatigue.
That said, while the benefits of creatine are well known, the sheer number of types, forms, and brands on the market can make it difficult to pick out which is most effective or most worth your money.
Many of the people on our team here at Garage Gym Reviews take creatine daily, and in an effort to find the best creatine supplement, we researched more than 50 products and personally tested nearly 40 creatine powders, gummies, and pills. We also consulted with sports science and nutrition researcher, Dr. Krissy Kendall, Ph.D., to analyze the formula and ingredients of each product.
Using our supplement testing methodology, we then rated them based on factors that include:
- Formula: Is there the clinically-supported dosage of 5 grams of creatine?
- Ingredients: Are there additional ingredients, and if so, do they support sports performance?
- Solubility: Will this dissolve well in liquid?
- Third-party testing: Is the label transparent and accurate?
Our in-depth testing process has resulted in the list below of the best creatine supplements on the market. We helped nearly 5,800 people choose their creatine supplement just last year, so read on to see which of these picks can best suit your needs.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
The 13 Best Creatine Supplements of 2025
- Best Creatine Overall: Transparent Labs Creatine HMB
- Best Creatine Gummies: Legion Creatine Gummies
- Best Creatine HCl: Kaged Creatine HCl
- Best Creatine for Women: Sports Research Creatine Monohydrate
- Best Creatine for Muscle Growth: MRM Nutrition Creatine Monohydrate 500G
- Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules
- Best-Tasting Creatine: Jacked Factory Growth Surge
- Best Creatine Monohydrate: Jocko Creatine
- Best Creatine for Athletes: Blonyx HMB+ Creatine
- Best Budget Creatine: Nutricost Micronized Creatine Monohydrate
- Best Creatine Powder: Legion Recharge
- Best Vegan Creatine: ProHealth Longevity Creatine
- Best Creatine for Men: Crazy Nutrition CRN-5
What Is Creatine and How Does it Work?
Creatine is an amino acid (derived from arginine) that’s found in both animal proteins and within our own muscle cells. It’s used by the body to replenish ATP1 (adenosine triphosphate) stores. ATP is the energy source your body uses for explosive movements, like sprinting and heavy lifting.
Creatine supplementation has been researched fairly extensively, and has been shown to boost the effects of short-duration, high-intensity exercise on muscle strength and size2. Approximately 95% of your body’s creatine is stored within your muscles, with the other 5% stored in your brain tissue.
In the brain, creatine also acts as an energy source; nascent clinical trials3 show that creatine supplementation may slow cognitive decline in elderly patients with early memory loss.
If you stop taking creatine supplements, your body will simply go back to producing ATP the way it did before supplementation. This may lead to some strength and muscle loss, but it won’t be anything too drastic.
RELATED: Is Creatine A Protein?
How To Dose Creatine
According to Dr. Krissy Kendall, Ph.D., to maximize the benefits of creatine, you need to saturate your body’s stores of creatine, and there are two ways to do this:
- Loading protocol: The creatine loading phase involves taking 20 grams of creatine a day, typically divided into four equal doses of 5 grams, for five to seven days. This has been shown to be an effective method to fully saturate your muscle’s creatine stores in one week’s time. Following the loading phase, it’s recommended to drop down to 5 grams of creatine daily to maintain creatine stores.
- Low-dose protocol: The alternative method is to simply take 5 grams of creatine every day, without a loading phase. This approach will eventually get your muscle’s creatine stores maximally saturated, it just takes a bit longer—about four weeks compared to one week with a loading protocol.
Both the loading phase and the low-dose maintenance protocol have been shown to produce significant improvements in muscle strength and size when used alongside a resistance training program. However, the low-dose protocol may help reduce potential side effects. According to nutrition expert and exercise physiologist Chris Mohr, Ph.D., RD, “Creatine may cause gastrointestinal issues like bloating and belching, but starting with lower doses of 3 to 5 grams daily can help prevent those concerns.”
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Compare Side by Side
 |  |  |  |  |  |  |  |  |  |  |  |  | |
| Transparent Labs Creatine | Swoly Creatine Gummies | Kaged Creatine HCl | Sports Research Creatine | MRM Nutrition Creatine Monohydrate 500G | Optimum Nutrition Creatine Pills | Jacked Factory Growth Surge | Jocko Creatine | Blonyx Creatine | Nutricost Creatine | Legion Recharge | ProHealth Creatine | Crazy Nutrition Creatine | |
Rating Our expert product testers, who include certified personal trainers and coaches, use a multi-point testing methodology to determine average ratings out of 5 stars. | |||||||||||||
| Price Per Serving | $1.67 | $1.17 | $0.33 | $0.31 – $0.33 | $0.31 | $0.46 – $0.60 | $0.92 – $1.17 | $0.44 | $1.08 | $0.33 | $1.00 – $1.33 | $0.56 | $1.50 |
| Grams Per Serving | 5 g | 4 g | 750 mg | 5 g | 5g | 2.5 g | 10 g | 5 g | 2.5 g | 5 g | 5 g | 5 g | 5 g |
| Third-party Tested? | — | — | — | — | — | — | |||||||
| Type | Creatine monohydrate | Creatine Monohydrate | Creatine HCl | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Micronized creatine monohydrate | Creatine monohydrate | Creatine monohydrate |
| Flavors | Multiple Flavors | Strawberry | Unflavored, Lemon Lime, Fruit Punch | Unflavored | Unflavored | Capsules | Multiple Flavors | Unflavored | Unflavored | Multiple Flavors | Multiple Flavors | Unflavored | Lemon & Lime, Orange & Mango |
Best Creatine Overall: Transparent Labs Creatine HMB
Good for: Those looking for an all-around premium creatine supplement
Transparent Labs’ Creatine HMB puts a unique twist on the more traditional creatine monohydrate by adding HMB to more effectively build strength, stamina and recovery. It’s available in a dozen different flavors, including an unflavored option; some reviews criticize the taste of some flavors, though, saying that they’re overly sweet.
What our tester says:
“I tried Black Cherry and I wasn’t a huge fan of the taste of this one—it tasted a bit watered down, even with the right amount of water. Some people may prefer this though!”
If you’re looking for creatine to support your strength training goals, like muscle gain—or the best creatine for bulking—Transparent Labs Creatine HMB is a good choice. Each serving contains the recommended 5 grams of creatine monohydrate, which has repeatedly been shown to increase power4, repeated sprinting ability5, maximal strength6, and muscle mass7.
It puts a twist on a traditional creatine supplement because it also contains 1.5 grams of beta-hydroxy beta-methylbutyrate (HMB) per serving.
“HMB is a metabolite of the amino acid leucine, which helps to prevent the breakdown of muscle protein and can help speed up the recovery process from strenuous exercise,” explains sports nutritionist Dr. Krissy Kendall, Ph.D.
Basically, HMB is anabolic and acts synergistically with creatine to enhance muscle growth8. With research-backed doses, it earns a 5 out of 5 for its formulation.
We gave it a 4 out of 5 for taste, with two of our testers saying they got a “weird” taste from it.
Nicole Davis, GGR head of content and a certified personal trainer, tried Black Cherry and wasn’t a huge fan of the taste. “It tasted a bit watered down, even with the right amount of water,” she says. “Some people may prefer this though! There were floaties after I finished mixing, but it didn’t interfere with the overall drinking of it.”
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We also had Amanda Capritto, certified nutrition coach and former GGR senior staff writer, give another flavor a try. “I got the Peach Mango flavor, and there’s something weird about it. The flavor itself is good and strong enough, but I think the BioPerine, which is a derivative of black pepper, is altering the taste,” she explains. “When you smell it, it smells spicy in a weird way. It’s kind of off-putting. When mixed, it tastes a bit bitter unless mixed with more than the recommended amount of water.”
BioPerine, a patented form of piperine, has been shown to increase the absorption rate of numerous compounds it is taken with9, which in this particular case are creatine and HMB.
Both testers also scored this a 3.5 out of 5 when it came to solubility. “I got chunks and it settles if you don’t drink it all in one go,” Amanda says.
There are 13 flavors of Creatine HMB available—Sour Grape, Peach Mango, Fruit Punch, Watermelon, Black Cherry, Blue Raspberry, Orange, Tropical Punch, Hawaiian Splash, Cherry Kiwi, Blueberry Pomegranate, Sour Grape, and Strawberry Lemonade—plus an unflavored option if you just want to stick to the basics. Know, too, that there are no artificial sweeteners, colors, or preservatives in any flavor of this supplement either.
Read our full Transparent Labs creatine review for even more info on this top-notch product.
If you’d rather have an unflavored creatine with HMB, try out Blonyx HMB+ Creatine. This creatine mixes perfectly with juices and sports drinks without any aftertaste.
| Price | $1.50 or $1.67 per serving/$49.99 or $89.99 per container |
| Servings per container | 30 or 60 |
| Form | Powder |
| Dose | 1 scoop (7 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Creatine monohydrate, beta-hydroxy beta-methylbutyrate (HMB), BioPerine |
| Flavors | Unflavored, Sour Grape, Peach Mango, Fruit Punch, Watermelon, Black Cherry, Blue Raspberry, Orange, Tropical Punch, Hawaiian Splash, Cherry Kiwi, Blueberry Pomegranate, Sour Grape, and Strawberry Lemonade |
| Third-party tested? | Yes |
| Creatine per serving | 5 g |
| Sweetener(s) | Stevia |
Best Creatine Gummies: Legion Creatine Gummies
Good for: People who aren’t fans of powdered creatine
Legion Creatine Gummies are a good option for those who don’t want to drink their creatine. Although it takes 5 gummies to reach one serving, and you’ll get 8 grams of added sugar, these taste great and are third-party tested.
If you’d rather take your creatine in gummy form, look no further than Legion Creatine Gummies. This is a category that’s rising in popularity, and we’ve tested nearly 10 options at this point. However, Legion’s gummies rise to the top of the list because of the creatine dosage, taste, and the company’s reputation.
RELATED: Creatine Gummies vs Powder
You’ll have to take five gummies to get 5 grams of creatine but Nicole Davis, GGR director of content, says that shouldn’t be a problem, giving them a 4 out of 5 in taste.
“I tried the OG Lemon Drop flavor and thought they were pretty tasty,” she says. “ They’re not super citrusy—more sweet—but definitely not bad. I want to try one of the sour flavors next.”
To Nicole’s point, these gummies now come in Sour Watermelon, Sour Blue Raspberry, and Sour Green Apple as well; the watermelon variety seems to be a customer favorite.
Although the serving size is five gummies, Nicole says it doesn’t feel like a daunting task, unlike some other creatine gummies we’ve tested. “These are about the size of a penny and the texture is pleasurable,” Nicole explains. “They do get stuck in your teeth a little bit, but with a swig or two of water, you’re good to go.” She rated the swallowability as 4 out of 5.
Other reviewers echo Nicole’s sentiment, saying Legion’s creatine gummies make taking creatine much easier for them. Be aware, though, that there are 70 calories in a five-gummy serving as well as 8 grams of sugar. It still earns a solid 5 out of 5 for its formulation, providing a research-backed dosage of creatine in each serving.
At about $1.33 per serving, these gummies are more expensive than your typical creatine powder, but it’s right in line with other creatine gummies (even a little cheaper than some options). Check out our in-depth Legion Creatine Gummies review for our full thoughts on these yummy creatine snacks.
Looking for a lower-sugar gummy option? Check out Swoly creatine gummies, which only have 2.5 grams of sugar per serving.
| Price | $1.33 |
| Servings per container | 30 |
| Form | Gummy |
| Serving size | 5 gummies |
| Types of creatine | Creatine monohydrate |
| Flavors | Lemon Drop, Sour Blue Raspberry, Sour Watermelon, Sour Green Apple |
| Third-party tested? | Yes |
| Creatine per serving | 5 g |
| Sweeteners | Varies |
Best Creatine HCI: Kaged Creatine HCl
Good for: People who want an alternative to creatine monohydrate
If you’re looking for a pure creatine HCL and are willing to pay for high quality, Kaged Creatine HCl may be for you.
What our tester says:
“I tried the Lemon Lime flavor and really liked it—it was tart and not too sweet. It also completely dissolved, so for solubility it gets an A+ from me.”
Whereas most creatine supplements use creatine monohydrate—the most researched form of creatine—Kaged Creatine HCl uses a patented form of creatine hydrochloride (HCL) which may aid in faster absorption rates and reduced bloating15.
According to Dr. Kendall, benefits of HCL include that it’s super soluble and easy to mix in any liquid, it doesn’t require a loading phase and can help you combat gastrointestinal disturbances, like occasional gas, cramping, and bloating, and temporary weight gain from water retention, which may occur with creatine use.
This is great for those who are concerned with weight loss and muscle preservation. We could call this product the best creatine for bodybuilders, too, just for that reason.
RELATED: Creatine HCL Vs Monohydrate
It’s available in powder form in unflavored, Fruit Punch, and Lemon Lime, as well as a capsule form. Nicole Davis, GGR head of content and a certified personal trainer, rates the taste a 5 out of 5, saying, “I tried the Lemon Lime flavor and really liked it—it was tart and not too sweet.”
Solubility also gets top marks with a 5 out of 5, as Nicole mentions, “It completely dissolved, so for solubility it gets an A+.”
At 750 milligrams of creatine HCl per serving, it’s severely underdosed, earning just a 1 out of 5 for its formulation. And although it only costs $0.33 per serving, the instructions recommend you take 4 servings per day—this means one container wouldn’t even last you three weeks.
Each batch is also certified by Informed Sport, meaning it’s tested for banned substances (on the WADA banned list). Read our Kaged Creatine HCl review for an in-depth look at this creatine supplement.
If you want to keep your daily recommended dose of creatine in one scoop, try out Sports Research Creatine Monohydrate; one scoop packs 5 grams of creatine.
| Price | $0.33 per serving/$24.99 per container |
| Servings per container | 75 |
| Form | Powder |
| Dose | 1 scoop (750 mg) |
| Type of creatine | Creatine HCl |
| Ingredients | Creatine HCl |
| Flavors | Unflavored, Lemon Lime, Fruit Punch |
| Third-party tested? | Yes, Informed Sport |
| Creatine per serving | 750 mg |
| Sweetener(s) | Sucralose |
Best Creatine for Women: Sports Research Creatine Monohydrate
Good for: Women (and men) who want to maintain lean muscle mass
Our testers love Sports Research Creatine Monohydrate because it’s less than 50 cents per serving, is truly tasteless, and is third party-certified so athletes can take it knowing there’s no junk inside.
What our tester says:
“I mixed this with water, and if I hadn’t poured the powder in myself I wouldn’t have been able to tell there was anything in the shaker bottle. It’s that flavorless.”
We can’t say this enough, there’s no one creatine supplement that’s necessarily better for one gender or another. That said, women (or athletes in general) looking for a creatine supplement that won’t cause bloating or other digestive issues should turn to Sports Research Creatine Monohydrate, which is easy to digest and free of all common allergens. They accomplish this by only having one ingredient: creatine.
Creatine is often brought up during discussions of bulking and muscle gain, but a 2019 meta-analysis10 found its just as effective in helping people who are already doing resistance training to lose weight. We like Sports Research for people who are on a weight loss journey because it only has one ingredient and is backed by third-party organizations that have tested it for heavy metals and banned substances.
Studies11 also show that a 5-gram dose of creatine monohydrate, which is exactly what you’ll find in Sports Research creatine, can help slow down the loss of muscle mass in adults. Because it contains the clinically-recommended dose and has no additives, we’re giving it a 5 out of 5 on formulation. This is great for those who are concerned with weight loss and muscle preservation. We could call this product best creatine for bodybuilders, too, just for that reason.
It was hard to find a downside for this product, but if we had to pick one, it’s that there are no flavored options. On the bright side, the unflavored creatine powder makes it easy to mix with your electrolytes, pre-workout, and other supplements. “I mixed this with water, and if I hadn’t poured the powder in myself I wouldn’t have been able to tell there was anything in the shaker bottle,” says Anthony O’Reilly, a certified personal trainer and former GGR performance editor. “It mixes so easily.”
He adds there’s no aftertaste, so we’re giving it a 5 out of 5 on taste (we know, that sounds weird for an unflavored supplement). “There’s no taste to this,” he adds. “Unflavored supplements usually have a little aftertaste, but this just tastes like water when I mix it with water.”
At under 50 cents per serving, and even cheaper if you put it on a subscription, this creatine supplement gets a 5 out of 5 on pricing.
Sports Research Creatine Monohydrate is inexpensive, but for one of the lowest prices, check out Bulk Supplements Creatine Monohydrate, which is about $0.23 per serving. Also, it comes unlfavored or in Lemon Italian Ice.
| Price | $0.31 or $0.33 per serving/$19.95 or $30.95 per container |
| Servings per container | 60 or 100 |
| Form | Powder |
| Dose | 1 scoop (5 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Creatine monohydrate |
| Flavors | Unflavored |
| Third-party tested? | Yes, Informed Sports |
| Creatine per serving | 5 g |
| Sweetener(s) | N/A |
Best Creatine for Muscle Growth: MRM Nutrition Creatine Monohydrate 500G
Good for: Supporting your muscle-building journey without breaking the bank
MRM Nutrition Creatine Monohydrate is a no-nonsense option for lifters who want a clean, effective product to support strength and muscle gains. While it doesn’t include extras like flavoring or added ingredients, it nails the basics with a solid dose, excellent mixability, and third-party testing to back up its claims.
It’s no secret that creatine is one of the most sought-after supplements by those looking to pack on lean mass. While there are plenty of powders (and gummies) that can support your muscle-building efforts, our team puts MRM Nutrition atop the list.
GGR managing editor and fitness enthusiast Amanda Dvorak tested this budget-friendly supplement, rating it a perfect 5 out of 5 for price and formulation. At just $0.31 per serving, you get excellent bang for your buck, especially since one tub contains 100 servings.
Featuring one ingredient (micronized creatine monohydrate powder), MRM Nutrition only makes this product in an unflavored version. While it wasn’t completely tasteless, it still earned a 4.5-out-of-5 rating from Amanda.
“I mixed it in plain water without anything else and there was a slight flavor but not so off-putting that I wouldn’t finish the bottle of water,” she explains.
While some creatine powders don’t dissolve completely, you don’t have to worry about that with MRM Nutrition. Amanda rated it a 5 out of 5 for solubility.
“There were no floaties in the cup and it wasn’t gritty when I drank it. I didn’t notice any settling when I let the cup sit for a few minutes, either,” she says.
Unfortunately, Amanda couldn’t find any evidence of third-party testing — one of the few knocks against this product. As a result, MRM Nutrition earned a 1-out-of-5 rating in this category. Still, we feel confident that it’s a wise investment if you want to maximize your muscle-building potential.
Not looking to buy in bulk? Try Onnit Creatine, which is just 30 servings per container, and still pretty inexpensive, especially considering its Informed Sport certification.
| Price | $30.99 per container ($0.31 per serving) |
| Servings per container | 100 |
| Form | Powder |
| Dose | 1 scoop (5 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Micronized creatine monohydrate powder |
| Flavors | Unflavored |
| Third-party tested? | No |
| Creatine per serving | 5 g |
| Sweetener(s) | N/A |
Best Creatine Pills: Optimum Nutrition Capsules
Good for: Someone who’d rather swallow a creatine pill
If you prefer capsules over powder, the Optimum Nutrition Micronized Creatine Capsules provide the same dosage and affect on performance as seen in the traditional powder supplement.
What our tester says:
“This is rated high because it’s third-party tested, the serving size is affordable, and taste and solubility aren’t an issue.”
If mixing creatine powder in a liquid doesn’t sound appealing to you, don’t fret—there are quite a few creatine pills available on the market. We like Optimum Nutrition creatine because the brand is widely respected and the reviews are overwhelmingly positive.
Creatine in capsule form tends to be much easier to transport, if you want to take your supps on the go with you during the day, and you don’t have to worry about mixing or measuring. Plus, you won’t have to deal with any flavors (or aftertaste) you don’t like. It earns a 5 out of 5 on taste for being flavorless, as well as a 5 out of 5 for its swallowability, which is only two capsules.
Kate Meier, GGR senior director of content and competitive weightlifter, tested out the ON capsules, giving it an overall rating of 4.2 stars out of 5. “This is rated high because it’s third-party tested, the serving size is affordable, and taste and solubility aren’t an issue,” she says.
“However, you have to take four pills to get 5 grams of creatine,” she goes on. ON defines a serving size as 2.5 grams on the bottle, which is shy of the recommended 5-gram dosage, earning it a 3 out of 5 for its formulation. So if you consider 5 grams a serving, you actually only get 25 servings per bottle, which takes the price to over $1 a serving.
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Another creatine pill we like is Crazy Muscle Three-Atine, which combines three different creatines to provide your daily recommended dose of 5 grams.
| Price | $0.46-$0.60 per serving/$29.99-$68.99 per container |
| Servings per container | 100-300 |
| Form | Capsules |
| Dose | 2 capsules |
| Type of creatine | Creatine monohydrate |
| Ingredients | Creatine monohydrate, gelatin, magnesium stearate |
| Flavors | Unflavored capsule |
| Third-party tested? | Yes |
| Creatine per serving | 2.5 g |
| Sweetener(s) | N/A |
Best-Tasting Creatine: Jacked Factory Growth Surge
Good for: Those who appreciate flavor options
If you’re looking for a post-workout drink that tastes good and is designed to promote muscle growth and recovery, Growth Surge could be a good option.
What our tester says:
“The solubility of this one isn’t great, but I tried Cherry Limeade and liked the flavor. I thought there was an aftertaste, though—not horrible, but noticeable.”
If you’re looking for more of a post-workout cocktail, consider Jacked Factory Growth Surge. Not only is there a variety of flavor options in this line for those who don’t want to choke down unflavored powder, but according to Dr. Krissy Kendall, Ph.D., a sports nutritionist, Growth Surge contains three key ingredients to support muscle growth and recovery.
RELATED: Does Creatine Help Build Muscle?
“The solubility of this one isn’t great,” says Nicole Davis, GGR head of content and our expert product tester, giving it a 3 out of 5 in that category.
Nicole does appreciate the flavor, however. “I tried Cherry Limeade and liked the flavor. I thought there was an aftertaste, though—not horrible, but super noticeable,” Nicole adds, still rating the taste a 5 out of 5.
There are 3 grams of creatine monohydrate, so it gets a 3.5 out of 5 for formulation, since the creatine is a little on the lower end—although it’s still in the recommended range. The lower dosage may not be ideal for athletes or larger gym-goers, however.
Each serving also contains 2.5 grams of betaine anhydrous. “Similar to creatine, betaine promotes cell hydration and resilience to stressors,” Dr. Kendall explains. “It may also lead to increases in workout volume and enhance endurance. In a 2021 study13, two weeks of betaine supplementation improved upper- and lower-body muscle endurance in young athletes.”
You’ll also find 2 grams of L-carnitine L-tartrate per serving of Growth Surge, which can help fight muscle soreness post-exercise. Dr. Caehla McGeady, M.D., says, “Of note, L-carnitine L- tartrate can have some unfavorable side effects, including stomach upset, diarrhea and heartburn. It is also not appropriate for people with seizure disorders, as it lowers the seizure threshold14. This means if you have ever had a seizure before, you should avoid L-carnitine L-tartrate.”
This post-workout supplement is available in 10 great-tasting flavors—Cherry Limeade, Blue Raspberry, Fruit Punch, Blueberry Lemonade, Swoleberry, Watermelon, Black Cherry, Sour Peach Rings, Strawberry Lemonade, and Unflavored—and costs $1.33 per serving. Just keep in mind, you’ll only be getting 3 grams of creatine in one serving, so you may need to consider more supplementation to follow recommendations on dosage for maximal benefits.
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For better solubility, try Kaged Creatine HCl, which earned top marks for mixing well into liquids.
| Price | $0.92 or $1.17 per serving/$34.99 or $54.99 per container |
| Servings per container | 30 or 60 |
| Form | Powder |
| Dose | 1 scoop (10 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Creatine monohydrate, betaine anhydrous, L-carnitine L-tartrate, BioPerine |
| Flavors | Cherry Limeade, Blue Raspberry, Fruit Punch, Blueberry Lemonade, Swoleberry, Watermelon, Black Cherry, Strawberry Lemonade, and Unflavored |
| Third-party tested? | N/A |
| Creatine per serving | 3 g |
| Sweetener(s) | Sucralose |
Best Creatine Monohydrate: Jocko Creatine
Good for: Folks who just want clinically-dosed creatine monohydrate and nothing more
Jocko Creatine is as simple as they come with a clinically-effective dose of 5 grams of creatine monohydrate (and that’s it.) Those who just want creatine or wish to mix their creatine with other supplements will appreciate the uncomplicated formula and 90 servings per container.
What our tester says:
“It dissolves completely with just a few shakes and after about 30 seconds.”
Jocko Fuel is the brainchild of John “Jocko” Willink, a retired Navy SEAL, podcaster, and author whose goal with this brand was to create simplified nutritional supplements using the best raw ingredients. So, when picking the best creatine monohydrate, we had to go with Jocko Creatine, as its only ingredient is 5 grams of clinically-dosed creatine monohydrate—aka the most well-studied type of creatine. It gets a solid 5 out of 5 for its simple yet effective formulation.
Kate Meier, a GGR editorial team member and a weightlifting coach, tried Jocko Creatine and gave it high marks for its simple formula and excellent value. Kate gave it a 4.5 out of 5 for flavor, marking it down half a point as this unflavored creatine powder still had a lingering taste when mixed with water. She adds, “It’s not unpleasant, just a powdery taste that you notice. I’ve had it in protein shakes and electrolytes, though, and you can’t detect it then.”
As for solubility, she gave the powder a perfect score of 5 out of 5, saying, “It dissolves completely with just a few shakes and after about 30 seconds.”
Further, customer reviews are overwhelmingly positive on both the Jocko website and Amazon, with ingredient quality, value, and mixability praised among users. Additionally, each container comes with 90 servings, making it a bargain at $0.45 per serving.
If you want an unflavored creatine that has little to no aftertaste, try Sports Research Creatine Monohydrate. Our testers gave this supplement top marks in its taste (or lack thereof).
| Price | $0.45 per serving, $39.99 per container |
| Servings per container | 90 |
| Form | Powder |
| Dose | 1 scoop (5 g) |
| Type of creatine | Creatine Monohydrate |
| Ingredients | Creatine Monohydrate |
| Flavors | Unflavored |
| Third-party tested? | Yes |
| Creating per serving | 5 g |
| Sweetener(s) | N/A |
Best Creatine for Athletes: Blonyx HMB+ Creatine
Good for: Athletes looking for a research-backed supplement without banned substances
Blonyx HMB+ Creatine is a creatine supplement with added calcium and HMB, which have been shown in studies to improve creatine’s effectiveness. While the single serving by itself is a bit underdosed, taking the serving twice a day as recommended will ensure you get 5 grams of creatine monohydrate and 3 grams of HMB, both research-backed and effective daily doses.
What our tester says:
“The HMB definitely gave it a tart bitterness that made me want to mix it with a sports drink or juice instead of just water. I wouldn’t notice any odd taste with a sports drink though.”
Athletes need to take special care with supplementation that no WADA-banned substances are present, as it could disqualify them from competing. That’s why we like Blonyx HMB+ Creatine—it’s tested for banned substances with transparent lab results posted on their website. Additionally, they manufacture their products in partnership with Brand Nutra, a NSF for Sport-registered facility. It earns a 5 out of 5 for third-party testing.
Team USA athlete and Olympian Caine Wilkes, CNC, USAW-L1, tested out Blonyx’s creatine and gave it high marks for taste and solubility. HMB+ Creatine is unflavored, although Caine notes there is a bitterness to the flavor. He rates the taste a 4 out of 5, saying, “It was probably the HMB that added some bitterness to the flavor with just water. I never noticed any aftertaste when I mixed it with a sports drink or juice, though.”
Solubility-wise, the creatine gets a 5 out of 5. Caine adds that it mixes almost completely after about 20 seconds in a shaker bottle, with no clumping either.
Dietitian Destini Moody, RD, CSSD, LD, likes the addition of calcium and HMB, as she notes, “Some research12 shows that calcium and creatine can work together to support bone health and produce more efficient muscle contractions.” HMB has also been shown to support hypertrophy and enhance muscle growth when taken with creatine8.
Destini’s main callout (as well as Caine’s) is that the serving size has only half of the recommended doses for both creatine and HMB. Instead Blonyx recommends taking a serving twice daily to get 5 grams of creatine and 3 grams of HMB each day.
“Breaking up your creatine dose is neither an efficient or necessary way to supplement with creatine,” adds Destini. “It also sets many people up to forget their second dose later in the day, making their first dose useless.” She rates the formulation a 2 out of 5.
Caine had the exact issue that Destini warns of, forgetting his second dose throughout the day. “Eventually, I just started taking two scoops at once, which was fine as long as it wasn’t on an empty stomach,” he recalls.
Keep in mind that a container’s 60 servings are for a 30-day supply, effectively making the cost per day over $2—one of the pricier creatine supplements on this list. Still, for the added benefit of HMB and third-party testing, this may be worth the price for athletes.
If you want your creatine in one scoop, try Jocko Creatine, which provides 5 grams of creatine in one serving. It’s also tested for banned substances.
| Price | $1.08 per serving/$65 per container |
| Servings per container | 60 |
| Form | Powder |
| Dose | 1 scoop (4 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Creatine monohydrate, calcium, beta-hydroxy beta-methylbutyrate (HMB) |
| Flavors | Unflavored |
| Third-party tested? | Yes |
| Creatine per serving | 2.5 g |
| Sweetener(s) | N/A |
Best Budget Creatine: Nutricost Micronized Creatine Monohydrate
Good for: Someone who’s looking for an inexpensive, yet high-quality, creatine supplement
Nutricost Creatine Powder contains 5 grams of creatine per serving and is available in both flavored and unflavored varieties. Nutricost shares that their creatine supplement can help with muscle building and strength, injury prevention, and cognitive and bone health. There are mixed reviews on the taste of certain flavors, saying that the sweetener used was too much.
What our tester says:
“Creatine is one of the more affordable sports nutrition supplements, but this is impressively affordable even with that expectation.”
Our best budget creatine supplement goes to Nutricost Micronized Creatine Monohydrate simply because it’s one of the least expensive creatine supplements on the market. Former GGR editor Frieda Johnson, CNC, notes, “Creatine is one of the more affordable sports nutrition supplements, but this is impressively affordable even with that expectation.” At about $0.33 per serving, this is one of the best deals available, earning it a 5 out of 5 for price per serving.
All you’re getting with this supplement is pure creatine monohydrate—5 grams each serving to be exact. Because of that, don’t expect any fancy flavors or sweeteners; Nutricost creatine can come simply unflavored (a couple flavors are available). Still, it scores high on taste at a 4.5 out of 5, with Frieda remarking that it really is unflavored. “I added it to water and couldn’t tell the difference,” she says.
RELATED: Best Creatine for Teens
The solubility is what you’d expect from most creatine; it swirls around in water while stirring and then settles once the stirring stops. Frieda rates the solubility a middle-of-the-road 3 out of 5.
Creatine monohydrate is the most researched form of creatine, with over 500 peer-reviewed publications devoted to the potential benefits of this supplement. Better yet, Nutricost claims to have their supplements third-party tested, although they don’t disclose who from. Just to be sure, athletes should only stick to Informed Choice or Sport and NSF-Certified for Sport certifications to be sure their supplements are free from banned substances.
Read our full Nutricost Creatine review for more information.
For a creatine that’s tested for banned substances, check out Promix Creatine Monohydrate, which is NSF-Certified for Sport.
| Price | $0.33 per serving/$32.95 per container |
| Servings per container | 100 |
| Form | Powder |
| Dose | 1 scoop (5 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Creatine monohydrate |
| Flavors | Unflavored, Blue Raspberry, Fruit Punch, Watermelon, Pineapple Mango |
| Third-party tested? | Yes, but not specified from whom |
| Creatine per serving | 5 g |
| Sweetener(s) | Sucralose |
Best Creatine Powder: Legion Recharge
Good for: Trainees who want to maximize their post-workout recovery window
If you’re looking for an all-natural post-workout supplement that is made of research-backed ingredients, Recharge post-workout supplement is one worth considering. Its taste and positive impact on performance is appreciated by the vast majority of users.
What our tester says:
“I tried Strawberry Lemonade, and it was pretty sweet but also had a good tart flavor; I liked it a lot, plus it dissolves well.”
We all know whey protein powders or the best protein shakes are the go-to post-workout drink, but we like Legion Recharge as a post-workout drink because you’re getting a few research-backed ingredients that will help with muscle recovery and repair. Plus, it’s one of the tastiest and most soluble creatine powders we’ve tested, receiving perfect scores in both categories.
RELATED: Creatine Vs Whey
“Pretty sweet but also pretty tart,” Nicole says of the Strawberry Lemonade flavor of Recharge, rating the taste a 5 out of 5. She noted it dissolved perfectly with absolutely no sediment at the bottom of her shaker glass, rating it another 5 out of 5 on solubility.
Beyond the 5-gram dose of micronized creatine, you’re also getting 2.1 grams of L-carnitine L-tartrate, which sports nutritionist Dr. Krissy Kendall, Ph.D., says has been shown to combat muscle soreness and improve muscle repair. The formulation earns a strong 5 out of 5.
Additionally, 10.5 milligrams of corosolic acid is there to enhance post-workout nutrient absorption.
Available in an unflavored variety and six flavors—Blue Raspberry, Fruit Punch, Grape, Strawberry Kiwi, Strawberry Lemonade, and Watermelon—Recharge has zero added sugar and no artificial food dyes or fillers, plus it’s naturally sweetened with Stevia.
It’s also third-party tested so you know exactly what you’re getting. The testing is through Labdoor, which isn’t a major third-party certification, but Legion still gets a 4 out of 5 for its transparency and third-party testing. For the flavor and transparency, Nicole adds, “I liked it so much that I ordered another tub after finishing testing my first container.”
Our full Legion Recharge review has thoughts from multiple certified personal trainers and nutrition coaches who tested this post-workout supplement. (Also, check out our Legion Athletics coupon code page to see the latest ways you can save on this brand!)
If you’re tired of creatine in powder form, you can try Optimum Nutrition Micronized Creatine Capsules, which provide 5 grams of creatine in four pills.
| Price | $1.00 or $1.33 per serving/$39.99 or $59.99 per container |
| Servings per container | 30 or 60 |
| Form | Powder |
| Dose | 1 scoop (8.91 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Micronized creatine monohydrate, L-carnitine L-tartrate, corosolic acid, Stevia leaf extract, calcium silicate, citric acid, and red beet powder |
| Flavors | Blue Raspberry, Fruit Punch, Grape, Strawberry Kiwi, Strawberry Lemonade, and Watermelon, Unflavored |
| Third-party tested? | Yes |
| Creatine per serving | 5 g |
| Sweetener(s) | Stevia |
Best Vegan Creatine: ProHealth Longevity Creatine
Good for: Someone who needs to know their creatine is free from any animal products
ProHealth Longevity Creatine is an allergen-free and affordable creatine supplement that costs less than 60 cents per serving.
What our tester says:
“My wife mentioned she noticed a metallic aftertaste when she mixed it with water, but with a sports drink I didn’t notice it.”
ProHealth Longevity Creatine is free of all common allergens and animal products such as eggs, dairy, and fish. That’s because the only ingredient is creatine monohydrate, making it a perfect choice for those living a vegan lifestyle or anyone who wants minimal ingredients in their supplements.
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Because it has 5 grams of creatine monohydrate and no additional ingredients, it gets a 5 out of 5 on formulation. “An excellent product,” says registered dietitian Bob Iafelice. “I would recommend.”
You don’t have to be plant-based to enjoy this creatine. Caine Wilkes, a GGR senior staff writer who placed 9th in Olympic weightlifting at the 2020 Tokyo Olympics, says, “it’s a good creatine powder and does its job.”
His one major complaint was with the taste. It’s an unflavored creatine, but according to Caine there’s a slight “chemical” aftertaste. “My wife mentioned she noticed a metallic aftertaste,” he adds. “With a sports drink, I didn’t notice it though.” He gave the taste a 4 out of 5.
He adds that it mixes better than other creatines he’s used, but that it will settle if you leave it for a few minutes. “If you had this immediately after mixing, it’d be great,” Caine says, rating it a 5 out of 5 for solubility.
As an Olympian, Caine looks for products that are third-party tested to ensure they’re free of banned substances that might show up on a drug test. While ProHealth products are tested by an independent lab, it’s not done by a major organization such as NSF or Informed Sport, so we’re giving it a 3 out of 5 for that category. “Since I’m an athlete, I try to stick to those athlete-specific certifications,” Caine says. “That said, I’d probably use it again.”
Would you like some flavor with your creatine? Take a look at Transparent Labs Creatine HMB, which comes in several fruity flavors.
| Price | $0.56 per serving/$49.95 per container |
| Servings per container | 90 |
| Form | Powder |
| Dose | 1 scoop (5 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Creatine monohydrate |
| Flavors | Unflavored |
| Third-party tested? | Yes |
| Creatine per serving | 5 g |
| Sweetener(s) | N/A |
Best Creatine for Men: Crazy Nutrition CRN-5
Good for: Men looking for a creatine that will help increase their strength and muscle mass
Crazy Nutrition Ultimate CRN-5 is a decent option for people looking for a flavored creatine with added electrolytes. It provides the recommended dose of creatine.
What our tester says:
“It”s pretty good! A little tangy, but not too sweet and not too sour. I like lemon-lime things, so this is something I would drink for sure.”
Although people of all genders can take the same creatine supplement, we think Crazy Nutrition CRN-5 is the best creatine for men (and anyone else) who are focused on gaining strength because it has the clinically-recommended 5-gram dose of creatine monohydrate and is loaded with other ingredients that can help with weightlifting and recovery.
We particularly like the inclusion of HCL, because it could help reduce bloating while you bulk. According to Dr. Krissy Kendall, Ph.D., a sports nutritionist, HCL doesn’t require a loading phase, either.
Additionally, there are 56 milligrams of magnesium, 1,250 milligrams of sodium, and 300 milligrams of potassium. Electrolytes are essential for athletic performance and recovery, two important aspects of bulking. As Registered Dietitian Sydney Lappe, puts it, “Electrolytes are absolutely essential for life as we know it.” It gets a 5 out of 5 on formulation.
Dr. Caehla McGeady notes one thing to watch for, however: “Importantly, potassium supplementation is not safe in patients with underlying heart and kidney conditions,” she says. “Too much potassium can cause abnormal and potentially dangerous heart rhythms, as well as confusion and difficulty breathing.”
RELATED: Best Electrolyte Powder
Kate Meier, competitive weightlifter and senior director of content at Garage Gym Reviews, tested CRN-5. She gave the Lemon & Lime flavor a 4 out of 5 for its taste. “Pretty good! A little tangy, but not too sweet or sour,” she says. “I like lemon-lime things, so this is something I would drink for sure.”
As far as solubility, Kate notes that when she stirred it in a glass with a spoon, it didn’t fully dissolve and she could see the granules, so she gave it a 4 out of 5 on that front. However, Kate says, “I couldn’t detect any graininess while drinking it. Mixing it with a shaker cup and a metal ball broke up the chunks just fine, too.”
There are two significant callouts we have on this product. The first is that it isn’t third-party tested, from what we can tell. Also, at $1.50 per serving, it’s one of the most expensive creatine products on our list.
Read our full Crazy Nutrition Ultimate CRN-5 review for all of our thoughts.
For a third-party tested creatine supplement, take a look at Legion Recharge, which is tested by Labdoor. Although it’s not a major third-party certification, they’re very transparent with their lab tests and ingredient labels.
| Price | $1.50 per serving/$44.99 per container |
| Servings per container | 30 |
| Form | Powder |
| Dose | 1 scoop (10 g) |
| Type of creatine | Creatine monohydrate |
| Ingredients | Creatine monohydrate, calcium, magnesium, sodium, potassium, juice powder blend, flavoring, sucralose, and others |
| Flavors | Lemon & Lime, Orange & Mango |
| Third-party tested? | No |
| Creatine per serving | 5 g |
| Sweetener(s) | Sucralose |
Other Creatine Powders We Tried and Researched
We’ve tested dozens of other creatines to come up with this list, and some we’ve used just in our lives, as fitness enthusiasts ourselves. However, not every creatine can make our list, so here are some honorable mentions:
- Muscle Feast Creapure Creatine: This is a type of branded creatine monohydrate produced in Germany and distributed by a handful of partners including Proteinfactory and BPN. It is touted to be high-quality, but there seemingly isn’t anything special about this product versus another micronized creatine monohydrate.
- Cellucor Cor-Performance Creatine Monohydrate: Another micronized creatine monohydrate powder at an affordable price point of less than 50 cents per serving. We’d call this a solid runner-up for sure. (We also love Cellucor’s C4 pre-workout, and even have a special coupon code for GGR readers.)
- Ghost Creatine: Ghost Creatine contains 5 grams of a branded type of creatine monohydrate and contains other ingredients proven to increase muscle size and strength, but at $1.50 per serving there are more price-effective options on this list. Read more in our Ghost creatine review.
- RedCon1 Tango Creatine: RedCon1 is one of the most well-known sports nutrition brands, and while certified personal trainer Anthony O’Reilly enjoyed the effects it is pricier than most of the options on this list. Read our RedCon1 Tango Creatine review for our unfiltered thoughts.
- Bulk Supplements Creatine: Bulk Supplements specializes in giving you no-nonsense products with minimal ingredients, as we explain in our Bulk Supplements Creatine review.
- Swolverine Creatine Monohydrate: This unflavored creatine supplement was fine but we found more affordable options.
Our Experts Who Contributed to This Article
How We Picked and Tested the Best Creatine
We narrowed down our list of the best creatine products with our GGR supplement testing methodology. We personally tested nearly 40 products to evaluate them on factors such as the ones below.
Formulation and Serving Size
Does the product contain strictly creatine, and how much? If there are other ingredients present, are they research-backed and included with a purpose?
The ideal dosage of creatine is 3 to 5 grams per day11—how many servings do you need to hit this?
We also took into account the different types of creatine that may be included:
- Creatine monohydrate, which is the most researched
- Creatine HCL has limited research available
- Kre-Alkalyn is a patented form of creatine and may help with better absorption
- Creatine plus HMB
- Creatine plus nitrate
Solubility
If powdered, does the product dissolve completely in liquid?
To test this, we mixed powders into water in a clear glass and observed the results. We also tasted the mixed drink to determine if we could detect any remnants of the powder.
Efficacy
Does the creatine do what it’s supposed to—i.e. help with strength and body recomposition?
To gauge this, we had our testers use the creatine for at least 30 days (the time period most researchers use) to see if there were any changes in their strength levels.
Cost
What’s the price per serving? We found that the average creatine product falls between $0.50 and $1 per serving. We call out when products are significantly higher or lower than that, assessing if the quality is a reflection of the difference.
Third-party testing
Has the product been tested for banned substances by Informed Sport, NSF, or Banned Substance Control Group (BSCG)? This is an important factor to us, because third-party testing indicates that the product is free from contaminants and has an accurate label.
When products do not have third-party testing, we look for other trust signals, such as clear labeling and no proprietary blends.
Taste/Flavors
Is there more than an unflavored option? How do all of them taste? While taste is subjective, we did make notes of our experiences and also looked to other customer reviews for support.
Ingredients
Does it just contain creatine, or are there other ingredients included to help with bioavailability?
Safety and Side Effects
To make sure there would be no adverse side effects, we again looked for third-party testing and asked our testers to note if they felt any indigestion or other symptoms while taking the creatine.
How to Choose the Best Creatine for You
Before you whip out your credit card, decide what creatine supplement is the best fit for you.
Decide What Your Goals Are
Are you strictly concerned with getting stronger or muscle-building while staying lean? Creatine monohydrate is the most-researched type of creatine, but is known to have some minor side effects like gastrointestinal issues and water retention. Creatine HCL has fewer reported side effects. Also creatine with HMB has been shown to help prevent the breakdown of muscle protein and enhance strength gains.
Consider Dosage
If you’re in a loading protocol and need to take 20 grams of creatine per day, consider the serving size of the supplement. Some containers only come with 30 servings, and if you need to take four per day, you’ll run through it quickly.
And Also Cost Per Serving
Whether you purchase from Amazon or directly from the manufacturer, creatine can range from less than 40 cents per serving on the low end, to $3 per serving on the high end. The most affordable options are usually just creatine monohydrate, while the more expensive options tend to have other ingredients in them.
Pill or Powder?
Would you rather swallow a few pills to hit your creatine dosing, or does powder sound more appealing? Plenty of unflavored powders are available—you can mix them with almost any drink—or you can find flavored options as well.
Choose Third Party-Tested Products
This is especially important if you’re an athlete, but really anyone taking supplements should heed this advice. Look for Informed Sport, NSF, or BSCG logos on the products to ensure they’ve been batch-tested for banned substances.
“Another consideration when purchasing nutritional supplements is that they are not fully regulated by the FDA,” says Dr. Caehla McGeady. “Many supplements on the market, creatine included, have been found to have16 a wide range of contaminants, including everything from harmless unlisted fillers to poisonous heavy metals and illegal levels of BPAs. Third-party testing mitigates the risk of harmful substances in your supplements.”
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Subscription Options
You can put the best creatine for your fitness goals on a monthly subscription. There are two reasons why you should do this: one, it ensures you’ll never run out of your favorite muscle-building supplement. Secondly, you’ll also likely get a discount so you end up paying less.
Benefits of Creatine
Creatine monohydrate is one of the most widely studied nutritional supplements, which is great news for you—this means that there’s research-backed evidence around the effects of creatine on performance and strength during high-intensity exercise.
- Can enhance performance in high-intensity workouts and endurance: When you participate in short bouts of intense exercise—like a 10-second sprint or a one-rep-max squat—your body uses its anaerobic system and stores of adenosine triphosphate (ATP) for energy. ATP, which is produced by phosphocreatine stores inside your muscles, is limited. So, the idea is that if your creatine stores are not full, you may be missing out on potential ATP production, or in other words—leaving some untapped strength and power on the table.
- Can promote muscle growth and strength: “While your body makes around 1 to 2 grams of creatine per day, individuals who train regularly may need to consume 5 to 10 g of creatine daily to maintain creatine stores,” says Dr. Krissy Kendall, Ph.D. “Creatine supplementation appears to be most useful for short-duration, high-intensity, intermittent exercise, and has been shown to boost the effects of resistance training on muscle strength and size, as well as athletic performance overall.”
- Improves muscle recovery: Supplementing with creatine orally can help increase your intramuscular stores of creatine and phosphocreatine by as much as 40%, as shown in several studies17. Studies have also analyzed creatine monohydrate supplementation’s effect on strength and performance in resistance training exercises like leg press and bench press18, as well as explosive movements like jump height19, and a great majority have found improved results from the creatine supplementation group versus the control group.
In fact, a meta-analysis20 of 22 studies found that the average increase in muscle strength following creatine supplementation was 8 percent greater than with just resistance training alone. Also, the increase in weightlifting performance was 14 percent greater than with just training alone. - May help improve brain function: We often talk about creatine’s effect on muscles, but emerging research is showing it may have similar benefits on our brain. A 2022 review21 of studies on creatine supplementation found there was sufficient evidence that it may help increase cognitive function and reduce symptoms of depression, concussions, and certain traumatic brain injuries. Further evidence shows that exogenous creatine may also have protective effects in early neurodegenerative disorders22.
While your body makes around 1 to 2 grams of creatine per day, individuals who train regularly may need to consume 5 to 10 g of creatine daily to maintain creatine stores,” says Dr. Kendall. “Creatine supplementation appears to be most useful for short-duration, high-intensity, intermittent exercise, and has been shown to boost the effects of resistance training on muscle strength and size, as well as athletic performance overall.
Dr. Krissy Kendall, PhD
Potential Side Effects of Creatine
Studies examining the effects of long-term creatine supplementation have demonstrated no negative effects on liver, kidney, blood, bone, brain, or muscle function. More so, there is no data that shows creatine causes muscle cramps or leads to dehydration. On the contrary, according to Dr. Krissy Kendall, Ph.D., creatine supplementation has been proposed to increase total body water, which can help to maintain hydration status.
RELATED: Creatine Myths
Potential Risks of Creatine
Taking creatine, especially larger doses, may cause some occasional, minor gastrointestinal issues. “It’s estimated around 5 to 7% of people who take creatine may experience stomach aches; however, taking smaller doses (3-5 grams) or using a micronized form of creatine may help reduce gastrointestinal distress,” Dr. Kendall says. “Creatine loading may also lead to an initial weight gain of 1 to 2% body mass in the first few days due to water being pulled into the muscle; however, this is less likely to occur if following a low-dose protocol.”
“Generally, these side effects are more likely if you have an underlying gastrointestinal disorder such as IBS,” Dr. McGeady adds.
RELATED: Creatine Side Effects
Although it’s widely recognized as a safe supplement, it’s always a good idea to consult your physician or a nutrition expert before taking creatine, especially if you take the following medications due to potential interactions in the kidneys:
- Anything that affects the kidneys
- Diuretics
- Non-steroidal anti-inflammatory drugs (NSAIDs)
RELATED: Is Creatine A Steroid?
Who Should & Should Not Take Creatine?
While creatine is most often recommended to athletes, bodybuilders, or everyday gym-goers (and those people should absolutely take 3-5 grams per day), there are many other people who should take creatine on a regular basis. For example, there is some research23 that indicates it might be beneficial to those who experience chronic headaches, dizziness, or brain injuries (such as athletes who play in impact sports).
Other studies24 have shown that creatine, when paired with a resistance training regimen, could slow down signs of aging. Additionally, the supplement and regular exercise may help improve bone density to prevent injuries. Women and other pre- and post-menopausal people may also experienced increased bone density.
Although creatine doesn’t appear to affect kidney function in healthy individuals, it’s recommended that people with pre-existing kidney problems avoid taking creatine. Additionally, people with liver disease or high blood pressure should talk to their doctor first before taking creatine as there may be possible interactions with medications they are currently prescribed. Check out our Creatine Alternatives page for our top picks that offer the same benefits without the side effects.
RELATED: Creatine Monohydrate Dosage
What Are the Different Types of Creatine?
- Creatine monohydrate is the most studied and popular form of creatine used in supplements, but it’s not the only form available on the market. Three other popular variations include creatine hydrochloride (HCL); Kre-Alkalyn, which is creatine buffered with bicarbonate; and creatine nitrate (creatine bound to a nitrate molecule). Creatine monohydrate is the least expensive form of creatine and the one most commonly used in research studies—so you know it works. Additionally, creatine monohydrate is the most stable form of creatine on the market and the least likely to be contaminated by exogenous substances or breakdown byproducts11.
- Creatine HCL is a creatine molecule bound to hydrochloric acid to enhance its solubility and overall absorption rates. Because of this, Dr. Kendall explains, you may be able to take a smaller dose (1 to 2 grams) and still observe the same benefits as taking 5 grams of creatine monohydrate. Consuming less product may help curb bloating and other minor gastrointestinal symptoms you may experience when taking larger doses of creatine monohydrate.
- Kre-Alkalyn. “Manufacturers of Kre-Alkalyn claim that the addition of an alkaline powder (like bicarbonate) reduces the breakdown of creatine in the stomach leading to improved creatine uptake in the muscle,” says Dr. Kendall. “Improved absorption rates may mean you can skip the loading phase and still get the gains.”
- And lastly, similar to the other forms of creatine, creatine nitrate is thought to have greater solubility, meaning you may receive equal benefits from a smaller dose of creatine nitrate (3 grams) compared to creatine monohydrate.
- There are other creatine formulas—including creatine magnesium chelate, creatine ethyl ester, creatine citrate, and liquid creatine—but they’re not nearly as popular, and research surrounding their effects is limited.
The Best Time to Take Creatine
Creatine is the most-researched supplement in the world, and yet no study has been able to conclusively determine the best time to take creatine. We found three studies showing that there were no significant differences in people who took creatine before or after their workout, with one study25 saying it’s best to take it shortly prior to or following your training sessions rather than at a random time during the day.
RELATED: Do You Take Creatine Before or After Workout?
The Best Way to Take Creatine
The best way to take creatine is by starting with a creatine loading phase—or taking 5 grams of creatine monohydrate four to five times per day for a week, and then 5 grams per day going forward. This will ensure your creatine stores are fully loaded and that you’re reaping the most benefits from the supplement.
Best Creatine FAQS
How much creatine should I take?
If you’re taking creatine for the first time, it’s recommended to take 5 grams four to five times per day for a week (this is known as the “loading phase”, and then take 5 grams of creatine monohydrate every day after that. Some people may require closer to 3 grams per day, so it’s best to check with a nutritionist or physician.
Does creatine cause hair loss?
No, creatine does not cause hair loss. You might found some studies claiming it does, but the overwhelming amount of evidence states that there is no link between creatine supplementation and balding, according to a review of more than 500 studies.
Does creatine make you gain weight?
Creatine may increase your weight by helping you build and retain muscle mass, but if you’re wondering if it increases body fat the answer is no, according to a review of more than 500 studies on the supplement.
Is creatine safe?
For the vast majority of people, yes creatine is safe when consumed at the recommended dose (3-5 grams). A review of more than 500 creatine studies found it’s safe to use for adults, teens, and even children.
Is creatine a steroid?
No, despite the urban legends you may have heard creatine is not an anabolic steroid.
References
- Riesberg, L. A., Weed, S. A., McDonald, T. L., Eckerson, J. M., & Drescher, K. M. (2016). Beyond muscles: The untapped potential of creatine. International Immunopharmacology, 37, 31-42.
- Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for exercise and sports performance, with recovery considerations for healthy populations. Nutrients, 13(6), 1915.
- Li, Z., Wang, P., Yu, Z., Cong, Y., Sun, H., Zhang, J., … & Ju, X. (2015). The effect of creatine and coenzyme q10 combination therapy on mild cognitive impairment in Parkinson’s disease. European Neurology, 73(3-4), 205-211.
- Izquierdo, M. I. K. E. L., Ibanez, J. A. V. I. E. R., González-Badillo, J. J., & Gorostiaga, E. M. (2002). Effects of creatine supplementation on muscle power, endurance, and sprint performance. Medicine & Science in Sports & Exercise, 34(2), 332-343.
- Bogdanis, G. C., Nevill, M. E., Aphamis, G., Stavrinou, P. S., Jenkins, D. G., Giannaki, C. D., … & Williams, C. (2022). Effects of oral creatine supplementation on power output during repeated treadmill sprinting. Nutrients, 14(6), 1140.
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