13 Best Creatine Supplements of 2023: Boost Performance and Strength

You’re going HAM in the gym, eating your carbs and protein, drinking your H20, getting enough sleep, and even taking your favorite pre-workout before you get down and dirty—what else could possibly give you an edge to increase strength and charge up your results? 

Let’s welcome creatine to the chat.

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 ATP (adenosine triphosphate) stores, which is the energy source your body uses for explosive movements, like sprinting and heavy lifting, according to a manuscript in the journal International Immunopharmacology¹, which also emphasizes the many other benefits of creatine.

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. Read on for information about why creatine is an effective supplement, what you should consider when choosing a creatine product, and our list of the best creatine supplements to buy.

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.

Backed by a Sports Nutrition Expert 

At GGR, we’ve been reviewing home gym equipment since 2014. And not to toot our own horn, but we think we provide the best, unbiased approach to our reviews, giving you all the info you need to know to make the best purchasing decision. And during our journey into supplements, we’ve consulted a sports nutrition expert, Dr. Krissy Kendall, to help us formulate this list of the best creatine supplements.

RELATED: Best Pre-Workout for Women 

Best Creatine Supplements 

• Best Creatine Supplement Overall: Transparent Labs Creatine HMB
• Best Creatine Supplement for Post-Workout: Legion Recharge
• Best Creatine Monohydrate: Xwerks Lift
• Best-Tasting Creatine Supplement: Jacked Factory Growth Surge
• Best Creatine Supplement for Cutting: Kaged Creatine HCl
• Best Creatine Supplement for Athletes: Onnit Creatine Monohydrate
• Best Unflavored Creatine Supplement: Swolverine Creatine Monohydrate
• Best Pre-Workout with Creatine: Kaged Pre-Kaged Elite
• Best Creatine Supplement for Beginners: BulkSupplements Creatine Powder
• Best Budget Creatine Supplement: Optimum Nutrition Micronized Creatine Monohydrate
• Best Creatine Supplement Capsules: Optimum Nutrition Micronized Creatine Capsules
• Best Creatine Gummy: Swoly Creatine Gummy
• Best Creatine for Muscle Growth: Redcon1 Tango Creatine

Best Creatine Supplement Overall: Transparent Labs Creatine HMB 

Good for: Those looking for an all-around premium creatine supplement  

Best Creatine Overall

Transparent Labs Creatine HMB

GGR Score: 4.85

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Product Highlights

• Uses research-backed doses 
• Available in 10 fruit flavors as well as an unflavored option
• Free from artificial sweeteners, colored dyes, fillers, and harmful additives

Pros & Cons

Pros

• 10 flavors, 1 unflavored option
• Includes B-Hydroxy B-Methylbutyrate (HMB)
• 5 grams of creatine monohydrate per serving
• Contains no added sugar, artificial sweeteners, dyes, or fillers

Cons

• No stimulant (for those looking for pre-workout boost)

Bottom Line

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.

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. It puts a twist on a traditional creatine supplement. Each serving contains the recommended 5 grams of creatine monohydrate, which has repeatedly been shown to increase power³, repeated sprinting ability⁴, maximal strength⁵, and muscle mass⁶.

This product 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 Dr. Kendall.

It also contains BioPerine, a patented form of piperine, which has been shown to increase the absorption rate of numerous compounds it is taken with⁷, which in this particular case are creatine and HMB.

There are 10 flavors of Creatine HMB available—Sour Grape, Peach Mango, Fruit Punch, Watermelon, Black Cherry, Blue Raspberry, Orange, Tropical Punch, Hawaiian Splash, 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.

Nicole Davis, GGR editor and our expert product tester, tried Black Cherry and wasn’t a huge fan of the taste, if we’re being honest. “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.”

RELATED: Best Protein Bars

Best Creatine Supplement for Post-Workout: Legion Recharge 

Good for: Trainees who want to maximize their post-workout recovery window

Best Creatine for Post-Workout

Legion Recharge

GGR Score: 4.7

Community Score: 1

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Product Highlights

• Nature-based post-workout drink designed to improve recovery and increase muscle growth
• Contains 5 grams of micronized creatine, 2.1 grams of L-carnitine L-tartrate, 10.5 milligrams of corosolic acid
• Research-backed levels of ingredients
• Made in a cGMP, FDA-inspected, and NSF-certified facility
• Money-back guarantee

Pros & Cons

Pros

• Great customer service
• Money-back guarantee
• Can view actual lab results
• All natural
• No added sugar

Cons

• Stevia flavor is too sweet for some
• Unflavored is actually sweetened

Bottom Line

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.

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.

RELATED: Best Vegan Protein Powder

Beyond the 5-gram dose of micronized creatine, you’re also getting 2.1 grams of L-carnitine L-tartrate, which Dr. Kendall says has been shown to combat muscle soreness and improve muscle repair. *

Additionally, 10.5 milligrams of corosolic acid is there to enhance post-workout nutrient absorption. *

Available in four flavors—Blue Raspberry, Fruit Punch, Grape, and Strawberry Lemonade—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.

Nicole Davis, GGR editor and our expert product tester, says that Recharge gets an A for solubility and that the Strawberry Lemonade flavor was pretty sweet but also a bit tart, so it balanced out in her eyes.

Best Creatine Monohydrate: Xwerks Lift

Good for: A trainee who just wants the basics 

Best Creatine Monohydrate

Xwerks Lift

GGR Score: 4.5

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Product Highlights

• Pure micronized creatine monohydrate
• Each bag contains 80, 5-gram servings of flavorless creatine
• Mixes into your favorite drink 

Pros & Cons

Pros

• One simple ingredient
• Easy to digest
• Combined with strength training it increases the growth of lean muscle

Cons

• Does not come in flavors

Bottom Line

Xwerks Lift is an affordable, clean, and effective creatine supplement that provides 5 grams of micronized creatine monohydrate per scoop. Anyone looking for a simple and budget-friendly creatine powder may be pleased with Lift.

Since creatine monohydrate is the most-studied form of creatine, it makes sense to stick with that as a tried-and-true option. We like Xwerks Lift because of its simple formulation—it contains 5 grams of micronized creatine monohydrate and nothing more. 

Lift is soluble and unflavored, making it easy to mix with other beverages, like the best BCAA supplements or protein powder, and provides all of the benefits we know to be true of creatine, including increases in muscle mass, strength, and power. 

Customer reviews are overwhelmingly positive, stating that Lift dissolves well and has helped them make gains in size and strength.

Best-Tasting Creatine Supplement: Jacked Factory Growth Surge 

Good for: Those who appreciate flavor options 

Best-Tasting Creatine

Jacked Factory Growth Surge

GGR Score: 4.75

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Product Highlights

• Designed to build muscle and reduce fat
• Three key ingredients: Creatine Monohydrate, Betaine Anhydrous, L-Carnitine L-Tartrate
• The ingredients aide in muscle recovery, muscle building, and are formulated to reduce recovery time and soreness
• Also contains BioPerine, which is said to improve absorption
• Made in a cGMP-certified facility

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Pros & Cons

Pros

• Creatine Monohydrate is scientifically shown to improve muscle growth
• Tastes good
• Mixes well
• Can be used for recovery and muscle growth
• Overwhelmingly positive reviews

Cons

• Contains sucralose, which can cause digestive issues for some
• No protein

Bottom Line

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.

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. Kendall, Growth Surge contains three key ingredients to support muscle growth and recovery.

There are 3 grams of creatine monohydrate, plus 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 endurance⁸.” 

You’ll also find 2 grams of L-carnitine L-tartrate per serving of Growth Surge, which can help fight muscle soreness post-exercise.

This post-workout supplement is available in eight great-tasting flavors—Cherry Limeade, Blue Raspberry, Fruit Punch, Blueberry Lemonade, Swoleberry, Watermelon, Black Cherry, 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. 

RELATED: Best Protein Powder for Women

“The solubility of this one isn’t great,” says Nicole Davis, GGR senior editor and our expert product tester, “but I tried Cherry Limeade and liked the flavor. I thought there was an aftertaste, though—not horrible, but super noticeable.”

Best Creatine Supplement for Cutting: Kaged Creatine HCL 

Good for: Trainees who want to add lean muscle

Best Creatine for Cutting

Kaged Creatine HCl

GGR Score: 4.8

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Product Highlights

• Only patented form of creatine HCL
• Kaged Creatine HCl skips the loading phase
• Available in capsule form as well
• Third-party tested
• Available as Unflavored or Lemon Lime
• Free from artificial flavors and colors
• Formulated to avoid gastrointestinal issues

Pros & Cons

Pros

• Only patented form of creatine HCL
• Clean formula
• No loading phase
• Available in capsule form
• Third-party tested
• Lemon Lime mixes well and tastes good
• Helps avoids stomach issues

Cons

• Expensive

Bottom Line

If you're looking for a pure creatine HCL and are willing to pay for high quality, Kaged Creatine HCl may be for you.

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 bloating⁹. 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 best creatine for bodybuilders, too, just for that reason.

It’s available in powder form in unflavored and Lemon Lime, as well as a capsule form. And although it only costs $.40 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).

Nicole Davis, GGR senior editor and our expert product tester said Kaged Creatine HCl completely dissolved, so for solubility it gets an A+. “I tried the Lemon Lime flavor and I really liked it—it was tart and not too sweet.”

Best Creatine Supplement for Athletes: Onnit Creatine Monohydrate 

Good for: Those who need to be sure there are no banned substances in their supplements 

Best Creatine for Athletes

Onnit Creatine Monohydrate

GGR Score: 4.75

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Product Highlights

• Unflavored to mix with your favorite drink
• Dairy-free, soy-free, and vegan
• Designed to improve anaerobic performance, muscle recovery, and explosiveness
• One serving, or two scoops, provides 5 grams of creatine monohydrate
• Third-party tested to be competition-safe and certified by Informed Sport
• Formulated to promote the regeneration of ATP and  increases in muscle mass

Pros & Cons

Pros

• Unflavored does not leave a poor aftertaste when mixed with a flavored drink
• Dairy-free, soy-free, vegan
• Informed Sport Certified
• Affordable
• Website provides studies on the effectiveness of creatine

Cons

• Gritty
• Small container

Bottom Line

If you're looking for a pure, low-cost creatine monohydrate, Onnit Creatine Monohydrate may be a good fit for you.

Athletes need to take special care with supplementation that no WADA-banned substances are present, as it could disqualify them from the competition. That’s why we like Onnit’s Creatine Monohydrate powder—they certify all of their sports products through Informed Sport, which means that what they say on the label is confirmed accurate. 

As we know, creatine monohydrate has been shown to support increases in muscle mass, strength, and power, plus promotion of positive adaptations in body composition, and athletes are allowed to consume it.

Onnit’s particular unflavored powder is gluten and soy-free, suitable for vegans and vegetarians, and mixable in almost any liquid. Plus, at less than 40 cents per serving, you’ll get a lot of bang for your buck. 

Nicole Davis, GGR senior editor and our expert product tester, says that this is indeed a flavorless powder. “I mixed it with water and sipped just to be sure,” she says. “It dissolves well and mixes in unnoticeably into your post-workout drink.”

Best Unflavored Creatine: Swolverine Creatine Monohydrate

Good for: Someone who wants to mix their creatine into other beverages

Best Unflavored Creatine

Swolverine Creatine Monohydrate

GGR Score: 4.5

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Product Highlights

• 1 ingredient: creatine monohydrate
• Third-party tested
• 5 g of creatine in every serving
• Subscribe-and-save option
• 60 servings per container

Pros & Cons

Pros

• 5-gram dose of creatine monohydrate
• Micronized
• Third-party tested
• Unflavored
• Subscribe-and-save option

Cons

• $0.83/serving isn’t the most affordable
• No flavor options available

Bottom Line

Swolverine's micronized creatine monohydrate contains 5 grams of creatine per serving and nothing more. Creatine may cause GI distress in some people, but it has proven benefits for increasing muscle size and stress. Swolverine's is a good option if you just want the basics. The price is mid-range as far as creatine goes, with the option to save if you set up a subscription.

While you can buy flavored creatine, most on the market is unflavored, and we’re naming Swolverine Creatine Monohydrate as the best unflavored option. While flavored creatine does have its perks, we like unflavored because of its versatility—you can mix it into any drink of your choosing, and it won’t alter the taste. Score!

Swolverine’s micronized creatine contains the research-backed dosage of 5 grams per serving, and is also vegan and gluten-free for those who have dietary restrictions. It’s also third-party tested, so you can rest assured that what’s on the label is what’s in the tub.

Its price point of 83 cents per serving is on the high-end for this product category, but customer reviews back up the product’s effectiveness.

Best Pre-Workout with Creatine: Kaged Pre-Kaged Elite 

Good for: Someone who wants to get their creatine in with their pre-workout

Best Creatine Pre-Workout

Kaged Pre-Kaged Elite

GGR Score: 4.72

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Product Highlights

• Pre-workout formulated with creatine monohydrate and creatine nitrate
• 5 grams of total creatine
• Expensive—$3 per serving
• Third-party tested
• 3 flavors: Strawberry Lemonade, Fruit Punch, Glacier Grape

Pros & Cons

Pros

• Pre-workout and creatine in one
• Contains 5 grams of total creatine
• Third-party tested

Cons

• Expensive

Bottom Line

If you're looking for a product that combines a pre-workout with creatine, Kaged Pre-Kaged Elite might be a good choice.

We named Kaged Pre-Kaged as the best pre-workout supplement because of its research-backed doses of ingredients shown to boost energy and performance, plus full transparency on the label. Its brother, Pre-Kaged Elite, is an all-in-one pre-workout that contains nine patented ingredients, including two forms of creatine—monohydrate and nitrate. 

RELATED: Best Pre-Workout

The 5 grams of total creatine hit the right mark for daily dosing to support strength and increase muscle mass, plus Dr. Kendall likes the addition of 10 grams of L-citrulline, a compound shown to promote increased blood flow and nutrient delivery to active muscles¹⁰, plus 3.2 grams of beta-alanine, which is the recommended daily dose to reduce muscle fatigue, increase endurance, and performance during high-intensity exercise¹¹.

All in all, this third-party tested pre-workout is designed to deliver more energy, bigger pumps, greater power, and support sharper focus. And, at a whopping $3 per serving, it better provide hella benefits. But, considering it rolls two supplements (creatine and pre-workout) into one drink, it could be cost-effective for the right person.

Nicole Davis, GGR editor and our expert product tester, didn’t get to try this one yet, but she has tested Kaged Pre-Kaged. It wasn’t too sweet and she liked the flavor, but did have some concerns about solubility. 

Best Creatine Supplement for Beginners: BulkSupplements Creatine Powder 

Good for: Someone trying creatine for the first time

Best Creatine for Beginners

BulkSupplements Creatine Powder

GGR Score: 4.45

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Product Highlights

• 5 grams of pure creatine monohydrate
• Formulated to promote muscle mass, improve recovery time, and increase anaerobic strength
• Available in multiple sizes as well as in capsule form
• Dairy-, soy-, sugar-, yeast-, and gluten-free

Pros & Cons

Pros

• Receives very positive reviews from the vast majority of users
• Great customer service
• Mixes well
• Several sizes available
• Both vegetarian and gelatin capsules available
• Dairy-, soy-, sugar-, yeast-, and gluten-free

Cons

• In capsule form, you must consume seven pills

Bottom Line

Bulk Supplements’ Creatine Powder is an effective supplement that is sugar-, dairy-, soy-, gluten-, and yeast-free so may be a good choice for anyone with dietary restrictions.

A creatine newbie just needs the basics—an affordable, no-frills supp to decide if creatine is right for them. That’s why we like BulkSupplements Creatine Powder.

It contains creatine—and only creatine—plus a micronized form at that, which means it’s easily soluble. It’s also free of added sugar, soy, dairy, gluten, or any other additives. 

This product is also third-party tested to ensure that there are no banned substances inside. 

At 70 cents per serving, it’s not the cheapest option on our list, but reviewers rave about the solubility and great customer service, so we’re calling that a win.

“This powder dissolved completely and is unflavored—both checkmarks in my book,” says Nicole, GGR senior editor and our expert product tester. “One downside though: There’s no scoop with this product, so you’ll have to measure out your servings with your own measuring spoons.” 

Best Budget Creatine Supplement: Optimum Nutrition Micronized Creatine Monohydrate 

Good for: Someone who’s looking for a basic, yet high-quality, creatine supplement

Best Creatine Overall

Optimum Nutrition Micronized Creatine Monohydrate

GGR Score: 4.65

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Product Highlights

• Banned substance tested and approved
• 5 grams of micronized creatine monohydrate 
• Only available as unflavored
• Best used during the loading phase
• Potentially increases energy, endurance, and decreases recovery time
• Supports lean muscle growth

Pros & Cons

Pros

• Very affordable
• Pure creatine monohydrate
• Can be mixed into your favorite beverage
• Keto-friendly
• Users report its effectiveness in building muscle
• 5 grams of creatine monohydrate per serving

Cons

• May cause digestive issues in some
• Does not dissolve well according to some reviews

Bottom Line

If you’re looking to add some bulk with pure creatine, Optimum Nutrition Micronized Creatine Monohydrate is one worth considering.

Optimum Nutrition Micronized Creatine Monohydrate has everything Dr. Kendall looks for in a creatine supplement. The only ingredient is 100% pure creatine monohydrate, which is the most researched form of creatine with over 500 peer-reviewed publications evaluating the potential benefits of the supplement.

With 5 grams of creatine per serving—the research-backed daily dose to see improvements in muscular strength, speed, power, and recovery according to Dr. Kendall—the sub-40 cent per serving cost is very reasonable. * Plus, it’s micronized creatine powder, which means the molecules have been cut down to improve solubility. 

And lastly, Optimum Nutrition’s Micronized Creatine Monohydrate has been tested in accordance with the Informed Choice certification, which means there are no banned substances on the WADA banned list snuck inside.

Nicole, GGR editor and our expert product tester, didn’t get to try this one yet. When she does, we’ll update this text. 

Best Creatine Supplement Capsules: Optimum Nutrition Capsules 

Good for: Someone who’d rather swallow a creatine pill 

Best Creatine Capsules

Optimum Nutrition Micronized Creatine Capsules

GGR Score: 4.5

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Product Highlights

• Supports muscle growth, recovery, and overall performance
• Provides 2.5 grams of creatine monohydrate per 2-capsule serving (5 grams recommended daily)
• Easy to take on the go
• Should be taken with a meal
• Receives great reviews for its effectiveness

Pros & Cons

Pros

• Capsule form is more convenient for some
• No need to worry about mixability or taste
• Main ingredient is high-quality creatine monohydrate
• Fewer reported digestive side effects

Cons

• Must take four pills for 5-gram dose
• More expensive than powder form

Bottom Line

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.

If mixing creatine powder in a liquid doesn’t sound appealing to you, don’t fret—there are quite a few creatine capsules available on the market. We like Optimum Nutrition 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. 

One downside of these capsules is that you’ll have to take four to hit the recommended 5-gram dose, which takes the price per serving up to 90 cents. If taking pills is no issue for you, then this shouldn’t be a problem; if it is, you may want to think twice. 

Nicole Davis, GGR senior editor and our expert product tester, says that these are pretty big pills, but if you don’t mind that, capsule form would be easy.

Best Creatine Gummy: Swoly

Good for: People who aren’t fans of powdered creatine 

Best Creatine Gummy

Swoly Creatine Gummies

GGR Score: 4.25

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Product Highlights

• Creatine in gummy form
• Strawberry-flavored
• 4 grams of creatine monohydrate per serving
• 5 gummies per serving

Pros & Cons

Pros

• Yummy way to get your creatine in
• Some may prefer over the powder
• Taste great

Cons

• Does contain added sugar
• Only 4 grams of creatine per serving
• 5 gummies per serving

Bottom Line

Swoly's creatine gummies are a delicious way to take your creatine daily, especially if you don't care for the powdered form. You'll need five of these to reach a serving, and a serving is only 4 grams of creatine (not the research-backed dose of 5 grams that we like to see), but they taste great nonetheless.

If you’d rather take your creatine in gummy form, look no further than Swoly creatine gummies. These had our testers in shock with how great they are! 

You’ll have to take five gummies to get 4 grams of creatine—slightly lower than the 5-gram dose we like to see—but Kate Meier, GGR head of content, said she’d happily eat 50 of these in one sitting.

“These are friggin’ delicious. Like, need-to-make-sure-my-child-doesn’t-find-these-or-she-will-eat-them-all kind of delicious! They remind me of the BEST fruit snacks ever (Annie’s Homegrown Organic).” 

Other reviewers echo Kate’s sentiment, saying Swoly’s creatine gummy bears make taking creatine much easier for them and that there’s no weird taste or texture. Be aware, though, that there are 30 calories in a five-gummy serving as well as 2.5 grams of sugar. 

Best Creatine for Muscle Growth: Redcon 1 Tango

Good for: A trainee whose main goal is to increase muscle size

Best Creatine for Muscle Growth

Redcon1 Tango Creatine

GGR Score: 4.25

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Product Highlights

• Multi-form creatine
• Contains creatine monohydrate, HCl, and patented Creatine Magnapower
• 7 grams of creatine per serving
• Available in 7 flavors

Pros & Cons

Pros

• 7 grams of creatine per serving
• Three forms of creatine used
• Comes in 7 flavors
• Many customers say this creatine does not bother their stomachs

Cons

• Pricier than unflavored creatine
• Creatine may cause GI distress in some people

Bottom Line

Redcon1 Tango creatine is a multi-form creatine that contains 5 grams of creatine monohydrate, 1 gram of creatine HCl, and 1 gram of patented Creatine Magnapower. You can choose from seven flavor options, and although it's on the pricier side for creatine, many customer say this product doesn't bother their stomachs like other creatine has the tendency to do.

If you’re looking for the best creatine for muscle growth, give Redcon 1 Tango a try. Not only does this supplement contain the research-backed dose of 5 grams of creatine monohydrate, but it also contains 1 gram of creatine HCl—a super soluble form of creatine that may help mitigate any of the GI disturbances you’d experience with creatine monohydrate—plus 1 gram of a patented Creatine Magnapower, which is a creatine molecule bound to magnesium, said to “improve ATP production (energy), enhance performance, and promotes muscle growth.”

GGR performance editor and expert product tester Anthony O’Reilly tried out Redcon 1 Tango creatine for our testing and says it’s so good, he’ll be putting it on a subscription. “My biggest pro, personally speaking, is that this is one of the few creatines that hasn’t made me feel overly bloated. Beyond that, I noticed an almost immediate improvement in my lifts and felt less sore after rigorous training sessions.”

Other Creatine Powder We Tried and Researched 

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. 

Beast Sports Creature Creatine: This product contains a blend of five types of creatine, totaling only 4 grams—less than the ideal 5-gram serving size. Plus, creatine monohydrate is the most studied type of creatine with the most proven benefits, so we opted for products mostly containing just that.

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.)

Jacked Factory Creatine Monohydrate: This is another solid creatine monohydrate, but we liked Optimum Nutrition as the best budget option.

How We Picked and Tested the Best Creatine

We narrowed down our list of the top nine creatine products by weighing the following factors:

Formulation

Does the product contain strictly creatine, and how much? If there are other ingredients present, are they research-backed and included with a purpose?

Serving size

The ideal dosage of creatine is 3 to 5 grams per day¹²—how many servings do you need to hit this?

Solubility

If powdered, does the product dissolve completely in liquid? 

Cost

What’s the price per serving?

Third-party testing

Has the product been tested for banned substances by Informed Sport, NSF, or Banned Substance Control Group (BSCG)?

Taste/Flavors

Is there more than an unflavored option? How do all of them taste?

Ingredients

Does it just contain creatine, or are there other ingredients included to help with bioavailability?

What is Creatine?

Dr. Kendall is breaking it all the way down for us. Here are some of the key facts:

• Creatine is a naturally occurring amino acid that’s found in animal proteins like meat and fish, and is also made by the human body in the liver, kidneys, and pancreas.
• Approximately 95% of your body’s creatine is stored within your muscles, with the other 5% is stored in your brain tissue. 
• Creatine is used by the body to replenish ATP (adenosine triphosphate) stores, which is the energy source your body uses for muscular contractions and explosive movements, such as sprinting and heavy lifting.

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.  

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. 

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“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.”

Supplementing with creatine orally can help increase your intramuscular stores of creatine and phosphocreatine by as much as 40%, as shown in several studies¹³. Studies have also analyzed creatine monohydrate supplementation’s effect on strength and performance in resistance training exercises like leg press and bench press¹⁴, as well as explosive movements like jump height¹⁵, and a great majority have found improved results from the creatine supplementation group versus the control group. 

In fact, a meta-analysis¹⁶ 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.

How to Dose Creatine

According to Dr. Kendall, 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: Creatine loading 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 protocol 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. 

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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. Kendall, creatine supplementation has been proposed to increase total body water, which can help to maintain hydration status. 

However, 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.” 

Also of note: 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.  

Who Should Not Take Creatine?

The only people who should not take a creatine supplement are those with kidney or liver issues, and those who have high blood pressure.

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? Are you concerned about 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 less of this reported. Also creatine with HMB has been shown to help prevent the breakdown of muscle protein.

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 with nothing else, while the more expensive options tend to have other ingredients in them, such as pre-workout or HMB. After deciding on your goals, you can come to the determination if extras are needed.

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. 

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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).

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Creatine monohydrate is the least expensive form of creatine and the one most commonly used in research studies—so you know it works.

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. *

Then there’s 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.

Best Creatine FAQS

References

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2. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. Published 2021 Jun 2. doi:10.3390/nu13061915
3. Izquierdo M, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002;34(2):332-343. doi:10.1097/00005768-200202000-00023
4. Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. Published 2022 Mar 8. doi:10.3390/nu14061140
5. Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018;10(11):1640. Published 2018 Nov 2. doi:10.3390/nu10111640
6. Wu SH, Chen KL, Hsu C, et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022;14(6):1255. Published 2022 Mar 16. doi:10.3390/nu14061255
7. Kesarwani K, Gupta R, Mukerjee A. Bioavailability enhancers of herbal origin: an overview. Asian Pac J Trop Biomed. 2013;3(4):253-266. doi:10.1016/S2221-1691(13)60060-X
8. Arazi H, Aboutalebi S, Taati B, Cholewa JM, Candow DG. Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes. J Int Soc Sports Nutr. 2022;19(1):1-16. Published 2022 Mar 22. doi:10.1080/15502783.2022.2041988
9. De França, Elias & Avelar, Bruno & Yoshioka, Caroline & Santana, Jeferson & Madureira, Diana & Rocha, Leandro & Zocoler, Cesar & Rossi, Fabrício & Lira, Fabio & Rodrigues, Bruno & Caperuto, Erico. (2015). Creatine HCl and Creatine Monohydrate Improve Strength but Only Creatine HCl Induced Changes on Body Composition in Recreational Weightlifters. Food and Nutrition Sciences. 06. 10.4236/fns.2015.617167
10. Gonzalez AM, Trexler ET. Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. J Strength Cond Res. 2020;34(5):1480-1495. doi:10.1519/JSC.0000000000003426
11. DE Camargo JBB, Brigatto FA, Zaroni RS, et al. Beta-alanine Supplementation for Four Weeks Increases Volume Index and Reduces Perceived Effort of Resistance-trained Men: A Pilot Study. Int J Exerc Sci. 2021;14(2):994-1003. Published 2021 Aug 1.
12. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w
13. Hall, Matthew DO; Trojian, Thomas H. MD, FACSM. Creatine Supplementation. Current Sports Medicine Reports 12(4):p 240-244, July/August 2013. | DOI: 10.1249/JSR.0b013e31829cdff2 
14. Arciero PJ, Hannibal NS 3rd, Nindl BC, Gentile CL, Hamed J, Vukovich MD. Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow. Metabolism. 2001;50(12):1429-1434. doi:10.1053/meta.2001.28159
15. Lamontagne-Lacasse M, Nadon R, Goulet E DB. Effect of creatine supplementation on jumping performance in elite volleyball players. Int J Sports Physiol Perform. 2011;6(4):525-533. doi:10.1123/ijspp.6.4.525
16. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831. doi:10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2

Nicole Davis, CPT, PN1-NC

Nicole is an editor at GGR. She's been a journalist for the last 12 years and a CPT/group fitness instructor for the last 7 years.She grew up playing tennis, became an avid runner in college, competed in a bikini competition in her mid-twenties, and even completed a triathlon. Her workout of choice nowadays is CrossFit, plus logging her daily steps. After her first daughter was born four years ago, she became especially passionate about prenatal and postnatal fitness, teaching stroller bootcamp classes and working with expecting moms as clients.Post-journalism school, Nicole worked in print media as a magazine editor for 8 years, then went freelance for a while, writing for fitness websites and manufacturers in the industry. Now, as the the Editor of GGR, she brings her expertise in fitness to writing and editing honest reviews on everything you might need for your home gym.

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