Creatine has long been a tried and true supplement for gaining lean muscle mass and supporting performance. Along with replenishing energy stores and boosting muscle strength and size, creatine can also potentially improve brain function1 and even reduce fatigue2.
The benefits of creatine are well established, but the sheer number of types, forms, and brands on the market can make it difficult to pick out which is most suitable for your fitness goals and your money.
Fortunately, the expert team here at Garage Gym Reviews, full of certified nutrition coaches and daily creatine users, has tested a slew of top brands to determine the best creatine supplements on the market. We also consulted with sports science and nutrition researcher, Dr. Krissy Kendall, Ph.D., to analyze the formula and ingredients of each product, and had Dr. Caehla McGeady, family medicine physician and expert in the latest scientific research, review this content to ensure medical accuracy.
Using our supplement testing methodology, we then rated them based on factors that include:
- Formula: Top scores went to creatine that had research-backed dosages and lacked filler ingredients.
- Ingredients: We rated added ingredients on how well they enhanced benefits with creatine.
- Solubility: Scores of 3 or more were given to powders that mixed well with minimal settling or floaties.
- Third-party testing: Scores of 3 were given to supplements that had independent lab testing, but top scores went to brands that pursued certifications.
We helped nearly 5,800 people choose their creatine supplement just last year, so we’re confident we can help you find which creatine best suits 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 Naturally Sweetened & Flavored Creatine Monohydrate Gummies
- Best Creatine HCl – Kaged Creatine HCl
- Best Creatine for Women – Sports Research Creatine Monohydrate
- Best Creatine for Muscle Growth – MRM Nutrition Creatine Monohydrate Powder
- 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 Creatine Monohydrate
- Best Creatine Powder – Legion Recharge Post-Workout with Creatine
- Best Vegan Creatine – ProHealth Longevity Creatine
- Best Creatine for Men – Crazy Nutrition Creatine
Best Black Friday and Cyber Monday Creatine Deals (2025)
- Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies – BOGO 75% off sitewide
- Transparent Labs Creatine HMB – 25% off + free bundle on orders $149+
- Jocko Creatine – 30% off sitewide, 40% off subscriptions, $25 gift card on $250+
- Kaged Creatine HCl – 30% off sitewide with code BLACKOUT
- Jacked Factory Growth Surge – Save up to 43% on Jacked Factory products on Amazon
Latest Updates
At Garage Gym Reviews, we’re always testing the latest creatine supplements and updating this page to reflect our favorite finds and top picks. Our team of certified personal trainers, elite athletes, and nutrition coaches have tested over 50 creatine supplements, including powders, gummies, and capsules. In December 2025, we re-evaluated all of the creatine supplements on our best-of list to ensure we’re still showcasing the best picks on the market, and we reworked this page to provide the most recent and up-to-date information.
Best Creatine Video Review
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| Transparent Labs Creatine | Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies | Kaged Creatine HCl | Sports Research Creatine | MRM Nutrition Creatine Monohydrate Powder | Optimum Nutrition Creatine Pills | Jacked Factory Growth Surge | Jocko Creatine | Blonyx Creatine | Nutricost Creatine | Legion Recharge Post-Workout with Creatine | ProHealth Creatine | Crazy Nutrition Creatine | |
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Rating
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| Price Per Serving | $1.67 | $1.33 | $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 | 5 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 | Sour Green Apple, Lemon Drop, Sour Blue Raspberry, Sour Watermelon | 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
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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!”
At a Glance
- Pricier creatine supplement
- Ideal creatine content per serving
- Formulated with HMB to increase effectiveness
- Third-party tested for quality and banned substances
We like Transparent Labs Creatine HMB for most people as it has a rock-solid formulation devoid of artificial ingredients. Plus, it comes in multiple flavors. Each serving contains the recommended 5 grams of creatine monohydrate, which has repeatedly been shown to increase power and athletic performance3. It puts a twist on a traditional creatine supplement by also containing 1.5 grams of HMB (used to enhance creatine’s effects) per serving, earning it a 5 out of 5 for its formulation.
Formulation: 5/5
Taste: 4/5
Solubility: 3.5/5
Why We Like Transparent Labs Creatine HMB
Transparent Labs Creatine HMB sets itself apart from traditional creatine supplements with the inclusion of beta-hydroxy beta-methylbutyrate, or HMB, and BioPerine, which increases the absorption rate of numerous compounds when taken together4. HMB, on the other hand, is anabolic and acts synergistically with creatine to enhance muscle growth5.
“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. The supplement is also tested for purity and banned substances, earning an Informed Choice certification.
RELATED: Best Protein Bars
Our testers tried three of the 13 flavors available—Black Cherry, Peach Mango, and Tropical Punch—and rated the taste at 4 out of 5, since expert product tester Amanda Capritto, CPT, CNC, noted a weird taste. I asked her what she thought it was and she replied, “I think the BioPerine, being a derivative of black pepper, is making the taste a little spicy and bitter at times.” Our other testers, GGR editorial members Nicole Davis and Amanda Dvorak, had a better experience with the flavor overall.
I bought the Tropical Punch flavor at the end of winter, but I’m looking forward to drinking it in the summer; I find something refreshing about the taste that I think will be nice during the warmer months.
Amanda Dvorak, ISSA-CPT, ISSA-CNC
Alternatives
We love Transparent Labs Creatine HMB for its formulation, effective ingredients, and third-party testing, but unfortunately, all those aspects will raise the cost to you as well. One serving costs about $1 more than most creatine powders, earning the supplement a 1 out of 5 for its price per serving.
Our testers noted there were some floaties and settling after mixing the creatine, rating the solubility at 3.5 out of 5. I asked Nicole about her experience, and she said, “There were definitely some floaties after I finished mixing, but it wasn’t enough to interfere with drinking it at all.”
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.
Testing Breakdown
Aside from its higher price per serving, Transparent Labs makes a solid product that most people will enjoy. Here’s how we scored it.
Vs. The Average
Compared to other creatine supplements, Transparent Labs Creatine HMB has a higher price point, but we think it’s justified with its research-backed ingredients, plus third-party testing.
| Transparent Labs Creatine HMB | Average Creatine | |
| Price per serving | $1.67 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Creatine monohydrate | Creatine monohydrate |
| Servings per container | 30 | 62 |
| Third-party tested? | Yes, Informed Choice | Yes, but not by a major lab or organization |
Read more in our in-depth Transparent Labs Creatine review.
Best Creatine Gummies: Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.
At a Glance
- Gummy form is an alternative to using creatine powder
- Above-average price per serving
- Available in 5 tasty flavors
- Naturally sweetened and flavored supplement
Whether you’re a beginner to creatine or an experienced user, you might be one of the many athletes embracing creatine in gummy form. Look no further than Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies in this growing category. This product rises to the top of the list (and our best creatine gummies roundup), because the creatine dosage and taste are on point, and the company has a well-earned reputation for transparent labels and fantastic formulations. For those reasons, we rated formulation at a 5 out of 5.
RELATED: Creatine Gummies vs Powder
Taste: 4/5
Swallowability: 4/5
Price Per Serving: 4/5
Why We Like Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies
Legion Athletics is a trusted brand in our opinion, using natural ingredients and clinically-backed dosages across their protein powders, pre-workouts, and other supplements. They don’t deviate from that formula with these gummies, which are naturally sweetened and flavored and contain 5 grams of creatine monohydrate per serving.
You’ll have to take five gummies to get all 5 grams of creatine, but Nicole Davis, GGR director of content and certified nutrition coach, 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 told me. “They’re not super citrusy—more sweet than tangy—but definitely not bad.”
Even with five gummies, Nicole said it doesn’t feel like a daunting task, unlike other creatine gummies we’ve tested. “These are about the size of a penny and the texture is pleasurable,” Nicole explained. “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.
I actually quite like the Lemon Drop flavor. They’re not super citrusy and more sweet than tangy, but not bad by any means.
Nicole Davis, CPT, PN1-NC
Alternatives
While creatine gummies make taking creatine much easier, be aware that many of these gummies will contain extra calories or sugars. For example, Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies have 70 calories in a five-gummy serving as well as 8 grams of sugar. Some flavors (like Pink Lemonade) use stevia and erythritol to reduce the sugar content, but consumers should be aware of which sweeteners are being used.
Another callout is that Legion’s $1.65 price per serving is more expensive than your typical creatine powder. However, it’s right in line with other creatine gummies—even a little cheaper than some options.
Looking for a lower-sugar gummy option? Check out SWOLY creatine gummies, which only have 2.5 grams of sugar per serving.
Testing Breakdown
Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies make for a solid creatine supplement and are praised for taste and formulation by customers, too. Here’s how the product scored.
Vs. The Average
Although it’s pricier than other creatine supplements, Legion hits the recommended dose of creatine monohydrate with transparent labels and solid third-party testing.
| Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies | Average Creatine | |
| Price per serving | $1.65 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Creatine monohydrate | Creatine monohydrate |
| Servings per container | 30 | 62 |
| Third-party tested? | Yes, Labdoor | Yes, but not by a major lab or organization |
Check out our in-depth Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies review for more on these creatine snacks.
Best Creatine HCI: Kaged Creatine HCl
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Budget-friendly price per serving
- Below-average dose of creatine
- Available in 3 flavors, plus veggie capsules
- Third-party testing certification through Informed Sport
Kaged Creatine HCl gets our nod as the best creatine HCl because of its solid taste and solubility. “I tried the Lemon Lime flavor and really liked it—it was tart and not too sweet,” Nicole Davis, CPT, PN1-NC told me, rating the taste at 5 out of 5.
Creatine hydrochloride (HCl) differs from creatine monohydrate—the most common and most researched creatine supplement—in that this form may aid in faster absorption rates and reduced bloating6.
Solubility: 5/5
Price Per Serving: 5/5
Formulation: 1/5
Why We Like Kaged Creatine HCl
According to sports nutritionist Dr. Krissy Kendall, creatine HCl has benefits that include great solubility and easy mixing in any liquid. It also 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, so we’d recommend this for bodybuilders, too.
RELATED: Creatine HCl Vs Monohydrate
Kaged Creatine HCL is available in powder form in unflavored, Fruit Punch, and Lemon Lime flavors, as well as in capsule form. Along with the flavor, I asked Nicole what she thought about the powder’s solubility. “It completely dissolves every time I use it, so for solubility it gets an A+ from me,” she said, rating the solubility at 5 out of 5.
Along with solid taste and solubility, each batch is also certified by Informed Sport, meaning it’s tested for banned substances on the WADA banned list. Elite athletes can be assured that it’s free of anything that could compromise their athletic careers.
I tried the Lemon Lime flavor and really liked it—it was tart and not too sweet. It also dissolves completely, so it gets an A+ from me.
Nicole Davis, CPT, PN1-NC
Alternatives
The largest callout I have for Kaged Creatine HCl is its creatine dosage per serving. 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, meaning one container wouldn’t even last you three weeks, getting you only the minimum recommended dose of 3 grams of creatine per day.
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.
Testing Breakdown
Although underdosed, Kaged Creatine HCl scored quite high in many other categories. Here’s how we rate it.
Vs. The Average
This creatine is cheaper than your average creatine supplement, but is also much less creatine per serving, meaning you’ll need multiple servings each day.
| Kaged Creatine HCl | Average Creatine | |
| Price per serving | $0.33 | $0.88 |
| Creatine per serving | 750 mg | 4.1 g |
| Type of creatine | Creatine HCl | Creatine monohydrate |
| Servings per container | 75 | 62 |
| Third-party tested? | Yes, Informed Sport | Yes, but not by a major lab or organization |
Read our Kaged Creatine HCl review for an in-depth look at this creatine supplement.
Best Creatine for Women: Sports Research Creatine Monohydrate
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Pure, micronized creatine monohydrate
- Budget-friendly price
- Unflavored powdered supplement
- Third-party certification through Informed Sport
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. The one ingredient—creatine monohydrate—is micronized for better absorption and digestion, earning a 4.5 out of 5 for its side effects.
Formulation: 5/5
Price Per Serving: 5/5
Solubility: 5/5
Why We Like Sports Research Creatine Monohydrate
Creatine is often brought up during discussions of bulking and muscle gain, but a 2019 meta-analysis7 found it’s 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; its Informed Sport certification earns it a 5 out of 5 for third-party testing.
Because it contains the clinically-recommended dose8 of 5 grams and has no additives, we’re giving Sports Research Creatine Monohydrate a 5 out of 5 on formulation. This is great for those who are concerned with weight loss and muscle preservation, or bulking and cutting.
I asked Anthony O’Reilly, expert product tester and certified personal trainer, about the solubility and taste, and he rated them both at 5 out of 5. “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,” Anthony told me. “It mixes so easily.”
Unflavored supplements usually have a little aftertaste, but this just tastes like water when I mix it with water.
Anthony O’Reilly, CPT, CNC
Alternatives
To be honest, it’s hard to find a downside for this product: Sports Research Creatine Monohydrate is inexpensive, third-party tested, and mixes well. If we had to pick one, however, 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. People with sensitive stomachs should also be warned that a few customer reviews point out having some digestive issues from the supplement—although we never experienced any ourselves.
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 unflavored or in Lemon Italian Ice.
Testing Breakdown
Sports Research is one of the best options for just a plain monohydrate powder. Here’s the breakdown of its score.
Vs. The Average
Explain how this product stacks up against the average product on this page in a few key aspects.
| Sports Research Creatine Monohydrate | Average Creatine | |
| Price per serving | Starting at $0.21 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Micronized creatine monohydrate | Creatine monohydrate |
| Servings per container | 100 | 62 |
| Third-party tested? | Yes, Informed Sport | Yes, but not by a major lab or organization |
Best Creatine for Muscle Growth: MRM Nutrition Creatine Monohydrate Powder
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.
At a Glance
- Budget-friendly price
- Pure, micronized creatine monohydrate
- Unflavored powdered supplement
- No third-party testing
Creatine is one of the most sought-after supplements by those looking to pack on lean mass. MRM Nutrition stands out among your choices with a simple formulation of just micronized creatine monohydrate. It’s simple, no-frills, and geared towards results.
It’s also quite a value at $0.31-$0.35 per serving, depending on container size. GGR managing editor and fitness enthusiast Amanda Dvorak tested this budget-friendly supplement, rating it a perfect 5 out of 5 for its low price and straightforward formulation.
Solubility: 5/5
Price Per Serving: 5/5
Third-Party Testing: 1/5
Why We Like MRM Nutrition Creatine Monohydrate Powder
We like MRM Nutrition’s creatine powder because it’s simple and inexpensive. At just $0.31-$0.35 per serving, you get excellent bang for your buck, especially since one tub contains either 65 or 100 5-gram servings. MRM gets a 5 out of 5 for its pricing.
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 explained to me.
Furthermore, MRM Nutrition Creatine Monohydrate mixed extremely well, earning another 5 out of 5 from Amanda. I checked in with her on the specifics, and she told me, “There were no floaties in the cup and it wasn’t even gritty when I drank it. There wasn’t any settling, either.”
There were no floaties in the cup and it wasn’t even gritty when I drank it. I didn’t notice any settling when I let the cup sit for a few minutes, either.
Amanda Dvorak, GGR managing editor and CNC
Alternatives
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. It still has a transparent label and can be a wise investment if you want to maximize your muscle-building potential, but athletes may want to opt for a third-party tested option.
Another small issue is that, unlike some supplement companies, MRM Nutrition will only accept returns on damaged or defective products, earning only a 3 out of 5 on customer service. If you like having the ability to ask for a refund, you may need another creatine to add to your supplement stack.
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.
Testing Breakdown
MRM Nutrition is a solid bulk creatine powder, although it lacks third-party testing. Here’s how it scored in our ratings.
Vs. The Average
This is a budget-friendly dietary supplement when compared to other creatine supplements, although the lack of third-party testing may be a dealbreaker for some folks.
| MRM Nutrition Creatine Monohydrate Powder | Average Creatine | |
| Price per serving | Starting at $0.31 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Micronized creatine monohydrate | Creatine monohydrate |
| Servings per container | 65 or 100 | 62 |
| Third-party tested? | No | Yes, but not by a major lab or organization |
Best Creatine Pills: Optimum Nutrition Capsules
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Pure, micronized creatine monohydrate
- Convenient capsule form
- Below average dosage
- Informed Choice certified
If mixing creatine powder in a liquid doesn’t sound appealing to you, don’t fret—we like Optimum Nutrition creatine in capsule form because the brand is widely respected and the reviews are overwhelmingly positive.
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. “I like it so much because it’s third-party tested, the serving size is affordable, and it’s pretty easy to take,” she told me. The certification from Informed Choice means it’s free of banned substances, too, earning it a 5 out of 5 for its transparency and third-party testing.
Swallowability: 3/5
Third-Party Testing: 5/5
Formulation: 3/5
Why We Like Optimum Nutrition Micronized Creatine Capsules
I like creatine in convenient forms like capsules or gummies as they tend to be much easier to transport during travel to competitions—or just to take your supplements on the go during the day with no worries of mixing or measuring. Optimum Nutrition Micronized Creatine Capsules check off all those factors, with other nice features like a budget-friendly price and third-party testing.
With Optimum Nutrition’s micronized creatine capsules, you get pure creatine monohydrate without any flavors (or aftertaste) you don’t like. It earns a 5 out of 5 on taste for being flavorless.
Available in 50-, 100-, or 150-serving containers, you can get these creatine pills for as low as $0.35 per serving. With its third-party certification through Informed Choice and convenient form, that price is solid, earning a 4 out of 5 from our testers.
I like Optimum Nutrition Micronized Creatine Capsules for a few reasons: It’s third-party tested, the serving size is affordable, and it’s pretty easy to take.
Kate Meier, GGR senior director of content and CPT
Alternatives
Our biggest gripe with Optimum Nutrition Creatine Capsules is its formulation; the serving size of two capsules only provides 2.5 grams of creatine—half of the recommended dose of 5 grams. “You have to take four pills to get 5 grams of creatine,” Kate reminded me. We rate the formulation as is at 3 out of 5. It’s possible to get 5 grams easily, but that’ll halve your servings for each container and also double the cost per serving to around $1.
Aside from that, Kate also noted the capsules were “pretty big pills. I could see some people struggling with the size.” With a 5-gram serving requiring four large capsules, she rates the swallowability at 3 out of 5.
RELATED: How Much Protein Do I Need?
Another creatine pill we like is Crazy Muscle Three-Atine, which combines three different creatines to provide your daily recommended dose of 5 grams.
Testing Breakdown
Although the dose is below average, these creatine capsules are very convenient and are backed by solid lab testing. See how they scored below.
Vs. The Average
Optimum Nutrition offers a budget-friendly price with these creatine pills—although the creatine content is a bit below the average.
| Optimum Nutrition Micronized Creatine Capsules | Average Creatine | |
| Price per serving | Starting at $0.35 | $0.88 |
| Creatine per serving | 2.5 g | 4.1 g |
| Type of creatine | Micronized creatine monohydrate | Creatine monohydrate |
| Servings per container | 50, 100, or 150 | 62 |
| Third-party tested? | Yes, Informed Choice | Yes, but not by a major lab or organization |
Best-Tasting Creatine: Jacked Factory Growth Surge
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Post-workout creatine drink
- Excellent taste
- Above average price per serving
- Lacks third-party testing
If you’re looking for more of a post-workout cocktail, consider Jacked Factory Growth Surge. Growth Surge scored high in taste from our testers, giving it a 5 out of 5 for their variety of flavor options. Plus, according to sports nutritionist Dr. Krissy Kendall, Ph.D., Growth Surge contains two other key ingredients to support building muscle, recovery, and exercise performance.
Taste: 5/5
Formulation: 3.5/5
Solubility: 3/5
Why We Like Jacked Factory Growth Surge
You don’t get to be the best-tasting creatine without having a stunning flavor. Growth Surge hits the mark, with top marks for flavor with each of the 10 flavors we’ve tried. GGR director of content Nicole Davis, CPT, PN1-NC, told me there was a slight aftertaste, but enjoyed the flavor otherwise. “Cherry Limeade tastes great,” she said. “The aftertaste was slight—not horrible, but noticeable.”
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 endurance9.” You’ll also find 2 grams of L-carnitine L-tartrate per serving of Growth Surge, which can help fight muscle soreness post-exercise.
RELATED: Best Protein Powder for Women
I tried Cherry Limeade and liked the flavor. I thought there was an aftertaste, though—not bad, but noticeable.
Nicole Davis, CPT, PN1-NC, GGR director of content
Alternatives
Some ingredients used in Growth Surge may not be for everyone. Dr. Caehla McGeady, M.D., explains, “Of note, L-carnitine L-tartrate can have some unfavorable side effects, including stomach upset, diarrhea, and heartburn. It’s also not good for people with seizure disorders, as it lowers the seizure threshold10.” This means if you have ever had a seizure before, you should avoid L-carnitine L-tartrate. Consult with a medical professional before taking a new supplement.
The post-workout doesn’t mix very well either. “The solubility of this one isn’t great,” Nicole told me after trying it out. “I noticed floaties any time I took it.” She rated it a 3 out of 5 in that category.
For better solubility, try Kaged Creatine HCl, which earned top marks for mixing well into liquids.
Testing Breakdown
Jacked Factory Growth Surge scored high in taste, but is a pricier creatine option that lacks third-party testing. Let’s see how that affected its scoring.
Vs. The Average
As a post-workout, Growth Surge has some potentially effective ingredients for muscle growth and recovery. Still, compared to the average creatine, it’s a bit pricier and has a lower amount of creatine.
| Jacked Factory Growth Surge | Average Creatine | |
| Price per serving | Starting at $1.17 | $0.88 |
| Creatine per serving | 3 g | 4.1 g |
| Type of creatine | Creatine monohydrate | Creatine monohydrate |
| Servings per container | 30 | 62 |
| Third-party tested? | No | Yes, but not by a major lab or organization |
Find out more in our Jacked Factory Growth Surge review.
Best Creatine Monohydrate: Jocko Creatine
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Unflavored creatine monohydrate powder
- Below average price per serving
- Above average servings per container
- Lab-tested for banned substances
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 score for its simple yet effective formulation. Kate Meier, a GGR editorial team member and a weightlifting coach, tried Jocko Creatine and also gave it high marks for its simple formula and excellent pricing and value.
Formulation: 5/5
Taste: 4.5/5
Price Per Serving: 5/5
Why We Like Jocko Creatine
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. Jocko Creatine is no different, with a simple, yet potent formula of high-quality creatine monohydrate. Plus, this supplement is third-party tested (although not by a major lab).
In her testing, Kate gave the creatine powder a 4.5 out of 5 for flavor, marking it down half a point as this unflavored creatine powder still has 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 any aftertaste 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.” Furthermore, each container comes with 90 servings, making it a bargain at $0.45 per serving.
This creatine powder dissolves completely with just a few shakes and after about 30 seconds.
Kate Meier, GGR senior director of content and USA Weightlifting Coach
Alternatives
Aside from the slight aftertaste that Kate noted, Jocko Creatine is a pretty solid product, but it does fall short in a couple places. Most notable is the third-party testing; while it is lab-tested for banned substances, it’s not done by a major organization. Athletes who prefer certifications from NSF or Informed Sport may want to seek another option.
Another callout is the return policy from Jocko Fuel—or its lack of a return policy. According to the site, all sales are final, as returns with supplements pose too much of a risk. Kate let me know that you can still reach out to customer service with questions and issues, though, so we rate the customer service at 3 out of 5.
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).
Testing Breakdown
With a solid formulation, Jocko Creatine is a great option for people looking for a simple but effective creatine supplement. Here’s how it scored.
Vs. The Average
Compared to your average creatine powders, Jocko Creatine provides more servings per container for a lower price, making it a high-value supplement.
| Jocko Creatine | Average Creatine | |
| Price per serving | $0.45 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Creatine monohydrate | Creatine monohydrate |
| Servings per container | 90 | 62 |
| Third-party tested? | Yes, but not by a major lab or organization | Yes, but not by a major lab or organization |
Best Creatine for Athletes: Blonyx HMB+ Creatine
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Formulated with HMB to increase effectiveness
- Pricier creatine supplement
- Below average creatine per serving
- Third-party tested for quality and banned substances
Blonyx HMB+ Creatine is 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, earning a 5 out of 5 for third-party testing. Along with the addition of HMB for exercise performance, this transparent supplement is a solid option for athletes—especially drug-tested ones.
Solubility: 5/5
Taste: 4/5
Formulation: 2/5
Why We Like Blonyx HMB+ Creatine
Who better to try out a supplement for athletes than an athlete? As a Team USA athlete and Olympian, I tested out Blonyx’s creatine and gave it high marks for taste and solubility. HMB+ Creatine is unflavored, although there is a bitterness to it when I mix it with just water. It’s probably from the HMB and I don’t notice the taste when I add it to juice or a sports drink, so it gets a 4 out of 5 on taste from me.
Speaking of HMB, dietitian Destini Moody, RD, CSSD, LD, likes the addition of calcium and HMB, as she notes, “Some research11 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 creatine3.
Solubility-wise, Blonyx gets a 5 out of 5. In my experience, it mixes almost completely after about 20 seconds in a shaker bottle—no clumping either. With its easy solubility and third-party testing, it’s a great option for elite and casual athletes alike.
Blonyx HMB+ Creatine mixes very well in every liquid I used. I shook it up in a shaker bottle and it mixed completely after about 20 seconds.
Caine Wilkes, Olympian and GGR senior staff writer
Alternatives
My main callout, as well as Destini’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.” Speaking from experience, I had the exact issue Destini brings up here, so I just started to take two scoops at once. Destini rates the formulation at 2 out of 5.
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.
Testing Breakdown
Albeit a pricier supplement, Blonyx HMB+ Creatine is a solid creatine powder backed by third-party testing. Here’s how we scored it.
Vs. The Average
HMB+ Creatine is underdosed per serving, with the idea to take it twice daily to reach the recommended 5 grams of creatine. However, this raises the already pricey $1 price per serving to $2 per day.
| Blonyx HMB+ Creatine | Average Creatine | |
| Price per serving | $1.08 | $0.88 |
| Creatine per serving | 2.5 g | 4.1 g |
| Type of creatine | Creatine monohydrate | Creatine monohydrate |
| Servings per container | 60 | 62 |
| Third-party tested? | Yes, but not by a major lab or organization | Yes, but not by a major lab or organization |
Best Budget Creatine: Nutricost Micronized Creatine Monohydrate
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Below average price per serving
- Micronized creatine monohydrate powder
- Available in unflavored or flavored options
- Third-party tested
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, NASM-CNC, ISSA-SET, notes, “Creatine is one of the less expensive sports nutrition supplements, but this is impressively affordable even with that expectation.” At about $0.22 per serving, this is one of the best deals available, earning it a 5 out of 5 for price per serving.
Formulation: 5/5
Price Per Serving: 5/5
Solubility: 3/5
Why We Like Nutricost Micronized Creatine Monohydrate
Nutricost Micronized Creatine Monohydrate contains pure creatine monohydrate—5 grams each serving to be exact. There is an unflavored version, but it comes in a few flavored options, too, with minimal ingredients (although they are sweetened with sucralose).
The unflavored option 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
Along with Nutricost providing budget-friendly options for creatine, pre-workout, and more, their supplements are routinely third-party tested for quality and purity, making their budget price even more impressive. However, since it doesn’t specify any labs or corporations, it gets a 3 out of 5 for its testing.
This is actually tasteless. I’ve stacked this with pre-workouts and other supplements, and it never affects the taste of those powders.
Anthony O’Reilly, CNC and expert product tester
Alternatives
The solubility is what you’d expect from most creatine: not too bad, but not that great either. I asked Frieda about her experience and she told me, “It settles quite a bit, but no more than most other creatine monohydrates I’ve tried and tested.” She rates the solubility a middle-of-the-road 3 out of 5.
While we love that Nutricost claims to have their supplements third-party tested, 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 any banned substances.
For a creatine that’s tested for banned substances, check out Promix Creatine Monohydrate, which is NSF-Certified for Sport.
Testing Breakdown
With a solid formulation and cost, let’s see how Nutricost Creatine Monohydrate stacked up in other categories.
Vs. The Average
Nutricost Creatine Monohydrate is notable for its low price. Here’s how it stacks up against the average.
| Nutricost Creatine Monohydrate | Average Creatine | |
| Price per serving | $0.22 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Micronized creatine monohydrate | Creatine monohydrate |
| Servings per container | 75 (flavored) or 100 (unflavored) | 62 |
| Third-party tested? | Yes, but not by a major lab or organization | Yes, but not by a major lab or organization |
Read our full Nutricost Creatine review for more information.
Best Creatine Powder: Legion Recharge Post-Workout with Creatine
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Post-workout formula with creatine monohydrate
- Above-average price per serving
- Available in 7 flavors
- Third-party testing by Labdoor
Legion Recharge Post-Workout with Creatine is a post-workout drink that’ll rival the best protein shakes or whey protein powders after your strength training 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 5-out-of-5 scores in both categories.
RELATED: Creatine Vs Whey
“I liked it so much that I ordered another tub after finishing testing my first container,” our tester, GGR director of content and nutrition coach Nicole Davis, told me.
Taste: 5/5
Formulation: 5/5
Price Per Serving: 1.5/5
Why We Like Legion Recharge Post-Workout with Creatine
We like Legion Recharge Post-Workout for more than its 5-gram dose of micronized creatine per serving. 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 from us.
To add to its solid formulation, Legion Recharge has zero added sugars and no artificial fillers or ingredients. Additionally, 10.5 milligrams of corosolic acid is there to enhance post-workout nutrient absorption12. The testing is through Labdoor, which isn’t a major third-party certification, but Legion still gets a 4 out of 5 for its transparent labels and third-party testing.
“I liked the Strawberry Lemonade flavor,” Nicole said, rating the taste a 5 out of 5. “It’s pretty sweet but also pretty tart.” She also noted it dissolved perfectly with absolutely no sediment at the bottom of her shaker glass, rating it another 5 out of 5 on solubility.
RELATED: Legion Athletics Coupon Code
The Sour Candy is amazing, and all the flavors I’ve tried from Legion are great, some of my favorite out of all the supplements I’ve tested.
Lindsay Scheele, CPT, CNC, and GGR Everything lead reviewer
Alternatives
At $1.50 per serving, Recharge has one of the highest costs per serving out of the products on our list, earning it a 1.5 out of 5 in the category. Granted, you’re getting more than just creatine in every scoop, but budget-minded folks may have to consider cheaper creatine options.
Another slight callout is that while Recharge doesn’t have added sugars, it is sweetened with stevia. Some people avoid stevia due to the flavor or the potential for gastrointestinal distress, so you may want to avoid Legion Recharge Post-Workout with Creatine if you fall into one of those two camps.
If you’re simply tired of creatine in powder form, you can try Optimum Nutrition Micronized Creatine Capsules, which provide 5 grams of creatine in four pills.
Testing Breakdown
Although it’s a tad pricey, Legion Recharge Post-Workout with Creatine scored high enough in other categories to be worthy of a spot on our top picks. Here’s how it scored.
Vs. The Average
Legion Recharge Post-Workout with Creatine is a bit more expensive than the average creatine supplement, but also has a solid formulation and transparent label to back up the cost.
| Legion Recharge Post-Workout with Creatine | Average Creatine | |
| Price per serving | $1.50 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Micronized creatine monohydrate | Creatine monohydrate |
| Servings per container | 30 | 62 |
| Third-party tested? | Yes, Labdoor | Yes, but not by a major lab or organization |
Check out our full Legion Recharge review.
Best Vegan Creatine: ProHealth Longevity Creatine
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Pure micronized creatine monohydrate
- Clinically-recommended dose of creatine per serving
- Below average price per serving
- Unflavored
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 the perfect choice for those living a vegan lifestyle or anyone who wants minimal ingredients in their supplements. And because it has 5 grams of creatine monohydrate and no additional ingredients, it gets a 5 out of 5 on formulation. GGR panel expert and registered dietitian Bob Iafelice, MS, LDN, adds, “It’s an excellent product that I’d recommend.”
Formulation: 5/5
Solubility: 5/5
Third-Party Testing: 3/5
Why We Like ProHealth Longevity Creatine
Although ProHealth is our pick for best vegan creatine, you don’t have to be plant-based to enjoy this creatine. As a certified nutrition coach and Olympian (having placed 9th in Olympic weightlifting at the 2020 Tokyo Olympics) I tried out ProHealth Longevity Creatine, and it’s simply a good creatine that does its job well.
Along with its simple but research-backed formulation, I found ProHealth to mix incredibly well, rating the solubility at a 5 out of 5. Like most creatine, it does settle a little bit if you let it sit for long enough, but that shouldn’t be an issue if you have it shortly after mixing it.
ProHealth products are also third-party tested by an independent lab; you can find the results on the product’s page. While it lacks the certification to be clear of banned substances like Informed Choice or NSF Certified for Sport, I appreciate the transparency of the brand, rating the third-party testing at 3 out of 5.
Being micronized, this creatine is much more powdery than most creatine powders I’ve tried, so it mixes to where there’s no graininess, although if left alone it does settle eventually.
Caine Wilkes, 2020 Olympian, CNC, GGR senior staff writer
Alternatives
My only real complaint has to do with the taste of ProHealth Longevity Creatine. It’s unflavored but there’s a slight chemical-like aftertaste that’s stronger than most creatine powders I’ve had. My wife tried it and described it as metallic, too. With a sports drink, I didn’t notice it though, so I still give the taste a respectable 4 out of 5.
And while I applaud ProHealth’s transparency, the bottom line is that drug-tested athletes should really only use supplements that have been tested for banned substances and given an NSF Certified for Sport or Informed Choice or Sport certification. Being an elite athlete myself, I wouldn’t take this creatine while I’m still competitive—although once I’m retired, I think this would be fine.
Would you like some flavor with your creatine? Take a look at Transparent Labs Creatine HMB, which comes in several fruity flavors.
Testing Breakdown
ProHealth Longevity Creatine scored pretty high in its formulation and a few other factors. Here is a breakdown of its total score.
Vs. The Average
While below the average price of creatine, Longevity Creatine is one of the pricier creatine monohydrate powders, which usually fall under $0.40 per serving.
| ProHealth Longevity Creatine | Average Creatine | |
| Price per serving | $0.56 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Micronized creatine monohydrate | Creatine monohydrate |
| Servings per container | 90 | 62 |
| Third-party tested? | Yes, but not by a major lab or organization | Yes, but not by a major lab or organization |
Best Creatine for Men: Crazy Nutrition CRN-5
Updated by: Caine Wilkes, OLY, CNC, USAW-L1
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.”
At a Glance
- Recovery supplement with creatine monohydrate
- Above average price per serving
- Available in 2 citrusy flavors
- Lacks in third-party testing
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. These extra ingredients earn CRN-5 a 5 out of 5 for its formulation.
Formulation: 5/5
Taste: 4/5
Price Per Serving: 1/5
Why We Like Crazy Nutrition CRN-5
The solid formulation of Crazy Nutrition CRN-5 includes HCL, which we appreciate, since 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, the recovery supplement is packed with electrolytes—namely magnesium, sodium, and 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.”
RELATED: Best Electrolyte Powder
Kate Meier, competitive weightlifter and senior director of content at Garage Gym Reviews, tested CRN-5 and 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 told me. “I like lemon-lime things, so this is something I would drink for sure.”
As far as solubility goes, Kate notes that it didn’t fully dissolve with a spoon, but she adds, “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.” She rates the solubility at 4 out of 5.
It’s a little tangy, but not overly sweet or sour. I like lemon-lime things, so this is something I would drink for sure.
Kate Meier, CPT and GGR senior director of content
Alternatives
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. Second, at $1.50 per serving, it’s one of the most expensive creatine products on our list, earning just a 1 out of 5 for its price per serving.
Dr. Caehla McGeady also notes one thing to watch for about the electrolytes, 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.” Consult with a doctor or healthcare professional before starting a new supplement.
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.
Testing Breakdown
Here’s a look at how this pricey but flavorful creatine powder scored.
Vs. The Average
Although Crazy Nutrition CRN-5 packs a high dosage of 5 grams of creatine monohydrate per serving, it’s a more expensive option and lacks third-party testing of any sort.
| Crazy Nutrition CRN-5 | Average Creatine | |
| Price per serving | $1.50 | $0.88 |
| Creatine per serving | 5 g | 4.1 g |
| Type of creatine | Creatine monohydrate | Creatine monohydrate |
| Servings per container | 30 | 62 |
| Third-party tested? | No | Yes, but not by a major lab or organization |
Read our full Crazy Nutrition Ultimate CRN-5 review for all of our thoughts.
Other Creatine Powders We Researched and Tested
We’ve literally 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 C4 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.
How We Picked and Tested the Best Creatine
We used our GGR supplement testing methodology to narrow down the best creatine products to our current list. Our team of experts—certified nutrition coaches, personal trainers, and competitive athletes—has personally tested over 50 creatine supplements. We tested creatine pills, gummies, and powders, all 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 day13—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.
For pills and creatine gummies, this then became a score of “swallowability,” or how easy it is to down a serving, noting the size, number, and texture of the gummies or pills each serving.
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, with factors like the form or third-party testing factoring into the cost. 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 and 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 or effectiveness?
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. Here are some factors to consider.
Fitness and Wellness Goals
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 gains3.
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.
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 $2 per serving or more on the high end. The most affordable options are usually just creatine monohydrate powder, while the more expensive options tend to have other ingredients in them for post-workout recovery.
Taste
While an unpleasant flavor can make daily use less appealing, a better-tasting creatine powder—especially one that mixes smoothly—can help you maintain your routine. Over time, this consistency can support better performance and recovery benefits.
Form
Would you rather swallow a few pills or gummies 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.
Third Party-Testing
Third-party testing is especially important if you’re an athlete, but really anyone taking supplements should heed this advice. Look for Informed Sport or Choice, NSF Certified for Sport, 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 have14 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: First, 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.
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 ATP15 (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 size16. Approximately 95% of your body’s creatine is stored within your muscles as phosphocreatine17 (creatine phosphate), with the other 5% stored in your brain tissue.
In the brain, creatine also acts as an energy source; nascent clinical trials18 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.
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What Is Creatine?
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 ATP15 (adenosine triphosphate) stores. ATP is the energy source your body uses for explosive movements like sprinting and heavy lifting.
In the brain, creatine also acts as an energy source; nascent clinical trials18 show that creatine supplementation may slow cognitive decline in elderly patients with early memory loss.
How Does Creatine Work?
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 size16. Approximately 95% of your body’s creatine is stored within your muscles as phosphocreatine17 (creatine phosphate), with the other 5% stored in your brain tissue.
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.
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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 Athletic Performance
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
If you’re active in the gym, chances are that creatine supplementation can help you build strength and muscle.
“While your body makes around 1 to 2 grams of creatine per day, individuals who train regularly may need to consume 5 to 10 grams of creatine daily to maintain their 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 creatine orally can help increase your intramuscular stores of creatine and phosphocreatine by as much as 40%, as shown in several studies19. Studies have also analyzed creatine monohydrate supplementation’s effect on strength and performance in resistance training exercises like leg press and bench press20, as well as explosive movements like jump height21, and a great majority have found improved results from the creatine supplementation group versus the control group.
In fact, a meta-analysis22 of 22 studies found that the average increase in muscle strength following creatine supplementation was 8% 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 Bone Density
Research suggests creatine may be beneficial for your bone health. Studies show23 that creatine supplementation can increase the activity of osteoblasts (cells involved in the bone formation process) and reduce bone resorption (bone loss). In addition, combining creatine supplementation with resistance training can increase the muscle-to-bone interaction.
May Help Improve Brain Health and 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 review1 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 disorders13.
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.
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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 to 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.
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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)
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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 to 5 grams per day), there are many other people who should take creatine on a regular basis. For example, there is some research24 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 studies25 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 experience 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 similar benefits without the side effects.
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What Are the Different Types of Creatine?
There are several types of creatine, each with unique characteristics, absorption rates, and potential benefits. Here’s a rundown of each:
- 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.
Types of Creatine at a Glance
| Type of Creatine | Pros | Cons | Best For | Example Product |
| Creatine Monohydrate | The most researched and least expensive creatine | Not as soluble, bigger recommended doses | People who want consistent, science-backed results | Optimum Nutrition Micronized Creatine Capsules |
| Creatine HCl | Potentially easier for the body to absorb | Less research, higher price compared to creatine monohydrate | People who experience stomach issues with creatine monohydrate | Kaged Creatine HCl |
| Kre-Alkalyn | May be better absorbed by the muscles | Research isn’t definitive | Those who want smaller doses and no loading phase | Swolverine Kre-Alkalyn |
| Creatine Nitrate | May see equal benefits from smaller doses | Less proven, limited research available | Anyone who wants creatine’s benefits from smaller doses | Kaged Pre-Workout Elite |
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What Are the Different Forms of Creatine?
Just like there are different types of creatine, there are also different ways to consume it. While most people know about the powdered version, creatine also comes in two more convenient forms: capsules and gummies. Here’s an overview of each:
- Creatine powder is the most common and cost-effective form of this supplement. You can easily adjust your dosage by scooping more or less, and it typically dissolves in water (or your preferred liquid) with little fuss. While many creatine powders are unflavored, some brands do make flavored versions. In our experience, some powders require extra stirring or shaking to achieve optimal solubility.
- Creatine gummies offer a tasty, portable way to get your daily dose without having to worry about scooping or measuring powders. Although they’re easy to consume, they’re usually more expensive on a per-dose basis. Plus, depending on the brand, you may have to eat several gummies to reach the recommended dose of 5 grams.
- Creatine capsules are another convenient option that ensures consistent dosing without measuring, mixing, or chewing. Ideal if you’re always on the go, but be mindful that you’ll need to swallow multiple pills to hit a full dose (capsules often contain around 0.7–2.5 g each). Like gummies, capsules are more expensive than creatine powders.
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 study26 saying it’s best to take it shortly prior to or following your training sessions rather than at a random time during the day.
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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.
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 (maintenance) 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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Best Creatine FAQS
What brand of creatine is the most effective?
The best creatine brand will depend on your own fitness goals, but for most people, we recommend Transparent Labs Creatine HMB. The addition of beta-hydroxy beta-methylbutyrate (HMB) has been shown to enhance muscle growth3 when taken with creatine. Along with that, we like this creatine powder for its clinically-recommended dosage of 5 grams of creatine monohydrate, transparent labeling, and its Informed Choice certification.
What is the most effective type of creatine to take?
Creatine is the most researched supplement on the market11, but creatine monohydrate is the most researched type of creatine and often regarded as the most effective, backed by many studies. Creatine monohydrate has been shown to increase muscle growth and strength18, improve athletic performance19, and even enhance cognitive function1.
How long does it take for creatine to work?
It typically takes up to four weeks of consistent use to notice the benefits of creatine when taken as a 3- to 5-gram serving daily. However, using a creatine loading phase of 20 to 25 grams each day for a week will fill up your creatine stores faster, meaning you may notice the benefits by the end of the week, before shifting back to a lower maintenance dose.
How do I pick a good creatine?
The ideal creatine will vary from person to person, based on your budget, health and wellness goals, and level of activity. That said, some things to consider are the form that your creatine supplement is in as well as the price per serving. Try to find a creatine that has the ideal 3 to 5 grams of creatine per serving to make supplementing it easy, too.
Do I need to load creatine?
A creatine loading phase is when you take higher-than-normal doses at the start of your creatine cycle in order to saturate your muscle cells. These servings can be anywhere from 20 to 25 grams per day, compared to the usual 3- or 5-gram dose during the “maintenance” phase. The good news is that a loading phase isn’t necessary, according to research27. It might take longer to fully saturate your muscle cells by sticking with 3 to 5 grams from the start—a month to six weeks, on average—but your body will eventually get there.
Can you take creatine every day?
Yes, decades of studies28 have concluded that you can take creatine every day, even on days you’re not training. Keeping your daily dose consistent can help saturate your body’s creatine stores for maximum benefits and performance.
References
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