A Sports Nutrition Expert Shows You How to Find the Best Creatine Supplement in 2024

Creatine is among the most widely studied dietary supplements, and it seems like it’s finally getting the cred it deserves, hanging right there with the best protein powder as a product you should consider including in your supplement stack. 

Not only does this amino acid replenish energy stores and have positive effects on muscle strength and size, other creatine benefits include potential improvements to brain function and even a reduction in fatigue. 

Many of the people on our team here at Garage Gym Reviews take creatine daily, and in an effort to find the best creatine supplement, we researched more than 50 products and personally tested nearly 40 creatine powders, gummies, and pills. We also consulted with sports science and nutrition researcher, Dr. Krissy Kendall, Ph.D., to analyze the formula and ingredients of each product. 

We then rated them based on factors that include:

• Formula: Is there the clinically-supported dosage of 5 grams of creatine?
• Ingredients: Are there additional ingredients, and if so, do they support sports performance?
• Solubility: Will this dissolve well in liquid?
• Third-party testing: Is the label transparent and accurate?

Our in-depth testing process has resulted in the list below of the best creatine supplements on the market.

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 15 Best Creatine Supplements of 2024

• Best Creatine Overall: Transparent Labs Creatine HMB
• Best Budget Creatine: Nutricost Micronized Creatine Monohydrate
• Best Creatine Monohydrate: Xwerks Lift
• Best Creatine for Athletes: Onnit Creatine Monohydrate
• Best Creatine for Post-Workout: Legion Recharge
• Best Creatine for Weight Loss: Sports Research Creatine Monohydrate
• Best Creatine Gummies: Swoly Creatine Gummy
• Best-Tasting Creatine: Jacked Factory Growth Surge
• Best Creatine for Muscle Growth: Crazy Muscle Three-Atine
• Best Vegan Creatine: ProHealth Longevity Creatine
• Best Pre-Workout with Creatine: Gorilla Mode
• Best Unflavored Creatine: Jacked Factory Creatine Monohydrate
• Best Creatine for Men: Crazy Nutrition CRN-5
• Best Creatine for Women: Promix Creatine Monohydrate
• Best Creatine Capsules: Optimum Nutrition Micronized Creatine Capsules

Best Creatine Video Review

What Is Creatine and How Does it Work?

Creatine is an amino acid (derived from arginine) that’s found in both animal proteins and within our own muscle cells. It’s used by the body to replenish ATP¹ (adenosine triphosphate) stores. ATP is the energy source your body uses for explosive movements, like sprinting and heavy lifting.

Creatine supplementation has been researched fairly extensively, and has been shown to boost the effects of short-duration, high-intensity exercise on muscle strength and size². Approximately 95% of your body’s creatine is stored within your muscles, with the other 5% stored in your brain tissue. 

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.

How to Dose Creatine

According to Dr. Krissy Kendall, Ph.D., to maximize the benefits of creatine, you need to saturate your body’s stores of creatine, and there are two ways to do this:

• Loading protocol: The creatine loading phase involves taking 20 grams of creatine a day, typically divided into four equal doses of 5 grams, for five to seven days. This has been shown to be an effective method to fully saturate your muscle’s creatine stores in one week’s time. Following the loading phase, it’s recommended to drop down to 5 grams of creatine daily to maintain creatine stores. 
• Low-dose protocol: The alternative method is to simply take 5 grams of creatine every day, without a loading phase. This approach will eventually get your muscle’s creatine stores maximally saturated, it just takes a bit longer—about four weeks compared to one week with a loading protocol. 

Both the loading phase and the low-dose maintenance protocol have been shown to produce significant improvements in muscle strength and size when used alongside a resistance training program. 

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Best Creatine 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: 4.5

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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 sports nutritionist Dr. Krissy Kendall, Ph.D.

We gave it a 4 out of 5 for taste, with two of our testers saying they got a “weird” taste from it.

Nicole Davis, GGR head of content and a certified personal trainer, tried Black Cherry and wasn’t a huge fan of the taste. “It tasted a bit watered down, even with the right amount of water,” she says. “Some people may prefer this though! There were floaties after I finished mixing, but it didn’t interfere with the overall drinking of it.”

We also had Amanda Capritto, certified nutrition coach and former GGR senior staff writer, give another flavor a try. “I got the Peach Mango flavor, and there’s something weird about it. The flavor itself is good and strong enough, but I think the BioPerine, which is a derivative of black pepper, is altering the taste,” she explains. “When you smell it, it smells spicy in a weird way. It’s kind of off-putting. When mixed, it tastes a bit bitter unless mixed with more than the recommended amount of water.”

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

Both testers also scored this a 3.5 out of 5 when it came to solubility. “I got chunks and it settles if you don’t drink it all in one go,” Amanda says.

There are 13 flavors of Creatine HMB available—Sour Grape, Peach Mango, Fruit Punch, Watermelon, Black Cherry, Blue Raspberry, Orange, Tropical Punch, Hawaiian Splash, Cherry Kiwi, Blueberry Pomegranate, Sour Grape, and Strawberry Lemonade—plus an unflavored option if you just want to stick to the basics. Know, too, that there are no artificial sweeteners, colors, or preservatives in any flavor of this supplement either.

Read our full Transparent Labs creatine review for even more info on this top-notch product.

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Best Budget Creatine: Nutricost Micronized Creatine Monohydrate

Good for: Someone who’s looking for an inexpensive, yet high-quality, creatine supplement

Nutricost Micronized Creatine Monohydrate

Nutricost Creatine Monohydrate

GGR Score: 4.3

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Product Highlights

• Powder creatine monohydrate supplement 
• 5 g of creatine per serving 
• Improved strength and muscle growth 
• May help prevent injuries
• Supports cognitive and bone health

Pros & Cons

Pros

• Subscribe and save 15%
• Non-GMO and gluten-free
• Manufactured in cGMP-compliant facility
• Affordable at under $0.40 per serving
• Unflavored variety has 1 ingredient, micronized creatine monohydrate

Cons

• Some flavors sold out
• Flavored versions contain sucralose which may cause stomach upset
• Mixed reviews on mixability
• Mixed reviews on taste

Bottom Line

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. This supplement has mixed reviews on taste and mixability.

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. GGR editor Frieda Johnson, CNC, notes, “Creatine is one of the more affordable sports nutrition supplements, but this is impressively affordable even with that expectation.” At about $0.33 per serving, this is one of the best deals available, earning it a 5 out of 5 for price per serving.

All you’re getting with this supplement is pure creatine monohydrate—5 grams each serving to be exact. Because of that, don’t expect any fancy flavors or sweeteners; Nutricost creatine comes simply unflavored. Still, it scores high on taste at a 4.5 out of 5, with Frieda remarking that it really is unflavored. “I added it to water and couldn’t tell the difference,” she says.

The solubility is what you’d expect from most creatine; it swirls around in water while stirring and then settles once the stirring stops.

Creatine monohydrate is the most researched form of creatine, with over 500 peer-reviewed publications studying the potential benefits of this supplement. Better yet, Nutricost claims to have their supplements third-party tested, although they don’t disclose who from. Just to be sure, athletes should only stick to Informed Choice or Sport and NSF-Certified for Sport certifications to be sure their supplements are free from banned substances.

Read our full Nutricost Creatine review for more information.

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
• Unflavored
• Each bag contains 80, 5-gram servings
• 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. 

Certified personal trainer and former competitive triathlete Amanda Capritto scored XWERKS Lift a 4.75 out of 5 for solubility, and a 5 out of 5 for taste—what’s it taste like? Nothing. It only comes in an unflavored option.

“This is ideal for creatine in my opinion, because it means you can mix it into your protein shake or smoothie or even coffee and it won’t alter the taste,” Amanda noted in her full XWERKS Lift Creatine review. She says it tastes a little bitter when mixed with water, but is completely undetectable in protein, coffee, and other beverages.

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

And, at 63 cents per serving, it’s one of the most affordable creatine supplements.

Best Creatine 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, giving it a 5 out of 5 for having no taste. “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.”

Read our full Onnit creatine review for a more comprehensive take on this creatine.

Best Creatine 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

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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.

It also helps when your post-workout drink tastes good.

Nicole Davis, certified personal trainer and GGR head of content, says that Recharge gets the highest rating for solubility as it dissolves well, a perfect 5 out of 5. She also said the Strawberry Lemonade flavor earned a 5 out of 5 for taste. “Pretty sweet but also pretty tart,” Nicole says.

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

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

Available in an unflavored variety and six flavors—Blue Raspberry, Fruit Punch, Grape, Strawberry Kiwi, Strawberry Lemonade, and Watermelon—Recharge has zero added sugar and no artificial food dyes or fillers, plus it’s naturally sweetened with Stevia. It’s also third-party tested so you know exactly what you’re getting.

Our full Legion Recharge review has thoughts from multiple certified personal trainers and nutrition coaches who tested this post-workout supplement.

Best Creatine for Weight Loss: Sports Research Creatine Monohydrate

Good for: Trainees who want to lose weight while maintaining lean muscle mass

Best Creatine for Weight Loss

Sports Research Creatine Monohydrate

GGR Score: 4.9

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Product Highlights

• 5 grams of creatine monohydrate per serving
• Less than $0.50 per serving
• Third party-certified
• Unflavored

Pros & Cons

Pros

• Affordable
• Easy to mix
• Research-backed dose of creatine
• Third party-certified

Cons

• No flavor options

Bottom Line

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.

Creatine is often brought up during discussions of bulking and muscle gain, but a 2019 meta-analysis⁸ found its just as effective in helping people 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.

Studies⁹ also show that a 5-gram dose of creatine monohydrate, which is exactly what you’ll find in Sports Research creatine, can help slow down the loss of muscle mass in adults. Because it contains the clinically-recommended dose and has no additives, we’re giving it a 5 out of 5 on formulation. This is great for those who are concerned with weight loss and muscle preservation. We could call this product best creatine for bodybuilders, too, just for that reason.

It was hard to find a downside for this product, but if we had to pick one, it’s that there are no flavored options. On the bright side, the unflavored creatine powder makes it easy to mix with your electrolytes, pre-workout, and other supplements. “I mixed this with water, and if I hadn’t poured the powder in myself I wouldn’t have been able to tell there was anything in the shaker bottle,” says Anthony O’Reilly, a certified personal trainer and GGR performance editor. “There’s no taste to this.”

He adds there’s no aftertaste, so we’re giving it a 5 out of 5 on taste (we know, that sounds weird for an unflavored supplement).

At under 50 cents per serving, and even cheaper if you put it on a subscription, this creatine supplement gets a 5 out of 5 on pricing.

Best Creatine Gummies: 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 senior director of content, said she’d happily eat 50 of these in one sitting, giving them a perfect 5 out of 5 score for taste.

“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 15 calories in a five-gummy serving as well as 2.5 grams of sugar. 

RELATED: Best Creatine Gummies

Best-Tasting Creatine: Jacked Factory Growth Surge 

Good for: Those who appreciate flavor options 

Best-Tasting Creatine

Jacked Factory Growth Surge

GGR Score: 3.5

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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. Krissy Kendall, Ph.D., a sports nutritionist, Growth Surge contains three key ingredients to support muscle growth and recovery.

“The solubility of this one isn’t great,” says Nicole Davis, GGR head of content and our expert product tester, giving it a 3 out of 5 in that category. “But I tried Cherry Limeade and liked the flavor. I thought there was an aftertaste, though—not horrible, but super noticeable.”

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 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.

This post-workout supplement is available in 10 great-tasting flavors—Cherry Limeade, Blue Raspberry, Fruit Punch, Blueberry Lemonade, Swoleberry, Watermelon, Black Cherry, Sour Peach Rings, Strawberry Lemonade, and Unflavored—and costs $1.33 per serving. Just keep in mind, you’ll only be getting 3 grams of creatine in one serving, so you may need to consider more supplementation to follow recommendations on dosage for maximal benefits. 

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Best Creatine for Muscle Growth: Crazy Muscle Three-Atine

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

Best Creatine for Muscle Growth

Crazy Muscle Three-Atine

GGR Score: 3.7

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Product Highlights

• Clinically-recommended dose of creatine monohydrate
• Three types of creatine
• Under $1 per serving
• May not be as easily absorbed as powdered creatine

Pros & Cons

Pros

• Research-backed dose of creatine monohydrate
• Three types of creatine in every serving
• Portable
• Under $1 per serving

Cons

• Multiple capsules per serving

Bottom Line

Crazy Muscle Three-Atine is an affordable and easy to take supplement with a research-backed dose of one of the most effective muscle-building ingredients, creatine monohydrate.

Most studies show you need between 3 to 5 grams of creatine monohydrate per day to achieve peak muscle-building effects, which is exactly what you get with Crazy Muscle Three-Atine. We’ll get to the other two forms of creatine in a second—the main star here is the 4.8 grams of creatine monohydrate. Studies have shown this type of creatine, along with progressive overload, can help increase muscle mass.

Certified nutrition coach Anthony O’Reilly says he uses these while traveling to keep up his strength and muscle mass. “These definitely help prevent any muscle or strength losses while I’m on vacation,” he says. “I’m going to keep this in my travel bag at all times.”

Now, does three types of creatine have any more impact than just one? Not necessarily, says registered dietitian Bob Iafelice. “Monohydrate is clearly the best creatine,” he says. “No need for the other unproven forms.” Plus, he adds, the other two are present in low doses that aren’t likely to have much added benefit.

Still, we’ll rate the formulation a 5 out of 5 due to the research-backed amount of creatine monohydrate and the fact that there are no artificial ingredients in it.

These are capsules, which some people may have troubles with, but Anthony says the swallowability is a 4 out of 5. Each capsule is about the circumference of a quarter and you can easily split your daily dose into two or three parts.

“I like that you can take these with you wherever,” Anthony says. “It’s a lot less messy than a powdered creatine.”

Best Vegan Creatine: ProHealth Longevity Creatine

Good for: Someone who needs to know their creatine is free from any animal products

Best Vegan Creatine

ProHealth Longevity Creatine

GGR Score: 4.4

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Product Highlights

• 5 grams of creatine monohydrate per serving
• Allergen-free
• Affordable
• 90 servings per bag

Pros & Cons

Pros

• Research-based dose of creatine monohydrate
• Under $0.60 per serving
• Subscription plan available
• Free of all common allergens
• 75-day money back guarantee

Cons

• No flavor options

Bottom Line

ProHealth Longevity Creatine is an allergen-free and affordable creatine supplement that costs less than 60 cents per serving.

ProHealth Longevity Creatine is free of all common allergens and animal products such as eggs, dairy, and fish. That’s because the only ingredient is creatine monohydrate, making it a perfect choice for those living a vegan lifestyle or anyone who wants minimal ingredients in their supplements.

Because it has 5 grams of creatine monohydrate and no additional ingredients, it gets a 5 out of 5 on formulation. “An excellent product,” says registered dietitian Bob Iafelice. “I would recommend.”

You don’t have to be plant-based to enjoy this creatine. Caine Wilkes, a GGR senior staff writer who placed 9th in Olympic weightlifting at the 2020 Tokyo Olympics, says, “it’s a good creatine powder and does its job.”

His one major complaint was with the taste. It’s an unflavored creatine, but according to Caine there’s a slight “chemical” aftertaste. “My wife mentioned she noticed a metallic aftertaste,” he adds. “With a sports drink, I didn’t notice it though.” He gave the taste a 4 out of 5.

He adds that it mixes better than other creatines he’s used, but that it will settle if you leave it for a few minutes. “If you had this immediately after mixing, it’d be great,” Caine says, rating it a 5 out of 5 for solubility.

As an Olympian, Caine looks for products that are third-party tested to ensure they’re free of banned substances that might show up on a drug test. While ProHealth products are tested by an independent lab, it’s not done by a major organizations such as NSF or Informed Sport so we’re giving it a 3 out of 5 for that category. “Since I’m an athlete, I try to stick to those athlete-specific certifications,” Caine says. “That said, I’d probably use it again.”

Best Pre-Workout with Creatine: Gorilla Mode

Good for: Anyone wanting creatine with their pre-workout pump

Gorilla Mode Pre-Workout

Gorilla Mode Pre-Workout

GGR Score: 4.1

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Product Highlights

• Ingredients shown to improve mental focus, muscle endurance, and energy
• 11 flavors
• Can be bought in bulk for discount

Pros & Cons

Pros

• Ingredients shown to improve mental focus, muscle endurance, and energy
• 11 flavors
• Can be bought in bulk for discount

Cons

• A bunch of reviewers did not feel its effect
• Expensive at $2.50 about per serving
• Contains stimulants

Bottom Line

While Gorilla Mode receives mixed reviews, it is formulated with all the key ingredients you want in a pre-workout drink to improve performance in the gym. However, if you are sensitive or want to avoid stimulants, this may not be the supplement for you.

If you’re looking for a pre-workout with creatine, our favorite is Gorilla Mode Pre-Workout, simply due to the potency of ingredients. As far as creatine goes, a maximum two-scoop serving provides 5 grams of creatine—but only 2.5 grams of creatine in one scoop.

Whether you want one or two scoops is up to you, since Gorilla Mode also contains 200 milligrams of caffeine in each scoop, too. Caffeine-sensitive users may want to avoid two scoops. With 5 grams of L-citrulline in one scoop, and other effective ingredients like L-tyrosine and betaine anhydrous, you’ll get plenty of benefits for your pre-workout pump.

Jacob Penner, a USA Weightlifting coach and part of the GGR expert panel, tried out Gorilla Mode and almost immediately felt the effects. “I took this 15 minutes before my workout,” he says, “and two hours later, I still have a pump. I felt calm but energetic throughout my workout. I also felt warm. There’s no tingling though, since there’s no beta-alanine.” He rates the effects a 4.5 out of 5.

RELATED: Best Pre-Workout for Men

“The taste isn’t the selling point here,” Jacob adds. He tried Bombsicle, and it tasted sweet, “like all three flavors of a Rocket Pop combined,” he says. If you like sweet, this might be your jam, but otherwise, know that the effects of the pre-workout are the reason to take this supplement.

As a quick note, the pre-workout isn’t third-party tested, although it is transparent in its ingredients. Glycerol is included as well, which is prohibited by the World Anti-Doping Agency, so athletes beware. Check out our Gorilla Mode Pre-Workout review for our full thoughts.

Best Unflavored Creatine: Jacked Factory Creatine Monohydrate

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

Best Unflavored Creatine

Jacked Factory Creatine Monohydrate

GGR Score: 4.5

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Product Highlights

• 5 grams per scoop
• Free shipping if you subscribe to monthly deliveries
• 30-200 servings per container
• $0.50 or less per serving

Pros & Cons

Pros

• 5 grams per scoop
• Affordable, at $0.50 or less per serving
• Unflavored

Cons

• Some customers say it's hard to mix
• Is not third-party tested
• Lacks other ingredients known to improve strength and muscle mass

Bottom Line

Jacked Factory Creatine Monohydrate contains a large dose of a proven muscle-building supplement at an affordable price.

While you can buy flavored creatine, most on the market are unflavored, and we’re naming Jacked Factory 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!

GGR’s senior director of content, Kate Meier, tested this creatine by drinking it with water and also by mixing it into her pre-workout. She gave the product a 5 out of 5 for taste (well, for a lack of taste), and a 4 out of 5 for solubility.

“My water just tasted like water,” she says. “I couldn’t detect the powder at all, other than a very small bit of sediment that settled at the bottom of my glass. But that’s because I mixed it with a spoon. If you’re putting this in a blender or using a shaker bottle, like I did with my pre-workout, you can’t tell the powder is in there at all.”

Formula-wise, you don’t get much cleaner than this. The sole ingredient is creatine monohydrate, and this product contains the research-backed dosage of 5 grams per serving. We also gave this a perfect score for its price point, as it clocks in at just 50 cents or less per serving.

The only real area where we feel this product falls short is that it isn’t third-party tested. Therefore, we can’t guarantee that it’s free from contaminants or has any other issues.

Check out our Jacked Factory creatine monohydrate review for more details.

Best Creatine for Men: Crazy Nutrition CRN-5 

Good for: Men looking for a creatine that will help increase their strength and muscle mass

Best Creatine for Men

Crazy Nutrition Creatine

GGR Score: 3.8

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Product Highlights

• Contains 5 types of creatine
• Added electrolytes
• Has recommended 5-gram dose of creatine
• 2 flavor options

Pros & Cons

Pros

• Contains 5 types of creatines
• Has electrolytes including sodium and potassium
• Comes in 2 flavors
• 60-day money-back guarantee

Cons

• More expensive than other types of creatine supplements
• Contains artificial ingredients
• Not third-party tested

Bottom Line

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.

Although men and women can take the same creatine supplement, we think Crazy Nutrition CRN-5 is a good choice for biological men because it has the clinically-recommended 5-gram dose of creatine monohydrate and is loaded with other ingredients that can help with weightlifting and recovery.

We particularly like the inclusion of HCL, because it could help reduce bloating while you bulk. According to Dr. Krissy Kendall, Ph.D., a sports nutritionist, HCL doesn’t require a loading phase, either.

Additionally, there are 56 milligrams of magnesium, 1,250 milligrams of sodium, and 300 milligrams of potassium. Electrolytes are essential for athletic performance and recovery, two important aspects of bulking. As Sydney Lappe, registered dietitian, puts it, “Electrolytes are absolutely essential for life as we know it.” It gets a 5 out of 5 on formulation.

RELATED: Best Electrolyte Powder

Kate Meier, competitive weightlifter and senior director of content at Garage Gym Reviews, tested CRN-5. She gave the Lemon & Lime flavor a 4 out of 5 for its taste. “Pretty good! A little tangy, but not too sweet or sour,” she says. “I like lemon-lime things, so this is something I would drink for sure.”

As far as solubility, Kate notes that when she stirred it in a glass with a spoon, it didn’t fully dissolve and she should taste the grains, so she gave it a 4 out of 5 on that front. However, mixing it with a shaker cup and a metal ball broke up the chunks.

There are two significant callouts we have on this product. The first is that it isn’t third-party tested, from what we can tell. Also, at $1.50 per serving, it’s one of the most expensive creatine products on our list.

Read our full Crazy Nutrition Ultimate CRN-5 review for all of our thoughts.

Best Creatine for Women: Promix Creatine Monohydrate

Good for: Women trainees looking for an easily digestible creatine supplement

Best Creatine for Women

Promix Micronized Creatine

GGR Score: 4.6

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Product Highlights

• Micronized monohydrate creatine 
• Non-GMO 
• Third-party tested
• 30- or 180-serving containers

Pros & Cons

Pros

• Does not contain allergens
• 90-day guarantee policy
• Under a $1 per serving

Cons

• Does not name third-party testing labs

Bottom Line

Promix Micronized Creatine offers a non-GMO creatine monohydrate. It’s unflavored and can be mixed with pre-workout or protein powders. While the website shows the third-party testing results for this Promix Micronized Creatine product, it doesn’t offer the name of the independent lab where it was tested.

Women looking for a creatine supplement that won’t cause bloating or other digestive issues should turn to Promix Creatine Monohydrate, which is easy to digest and free of all common allergens. They accomplish this by only having one ingredient: creatine.

“I took this on an empty stomach and didn’t notice any negative side effects,” says Caine Wilkes, a member of the 2020 United States Olympic weightlifting team. “It’s consistent with other creatines I’ve taken, and helps me last a hair longer on my strength workouts.”

There are 5 grams of creatine monohydrate per serving, earning it a 5 out of 5 on formulation, and you can choose between a 30- or 180-serving bag. At $0.96 per serving, the 30-serving bag gets a 3.5 out of 5 on pricing and the 180-serving bag gets a 5 out of 5 for being $0.32 per scoop.

We gave it a 4 out of 5 on solubility because two of our testers noticed leftover residue at the bottom of their glass. “It mixes really well with a spoon,” says certified personal trainer Matt Dustin.

It’s also only available as an unflavored supplement, and it lives up to its name for the most part. “I notice a very slight bitter taste in plain water, but it disappears completely in a protein shake,” says Matt, who gave the taste a 4 out of 5.

Best Creatine Capsules: Optimum Nutrition Capsules 

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

Best Creatine Capsules

Optimum Nutrition Micronized Creatine Capsules

GGR Score: 3.8

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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 creatine because the brand is widely respected and the reviews are overwhelmingly positive. 

Creatine in capsule form tends to be much easier to transport, if you want to take your supps on the go with you during the day, and you don’t have to worry about mixing or measuring. Plus, you won’t have to deal with any flavors (or aftertaste) you don’t like. 

Kate Meier, GGR head of content and competitive weightlifter, tested out the ON capsules, giving it an overall 4.2 out of 5 stars. “This is rated high because it’s third-party tested, the serving size is affordable, and taste and solubility aren’t an issue,” she says.

“However, you have to take four pills to get 5 grams of creatine,” she goes on. ON defines a serving size as 2.5 grams on the bottle, which is shy of the recommended 5-gram dosage. So if you consider 5 grams a serving, you actually only get 25 servings per bottle, which takes the price to nearly $2 a serving.

RELATED: How Much Protein Do I Need?

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.)

Swolverine Creatine Monohydrate: This unflavored creatine supplement was fine but we found more affordable options.

How We Picked and Tested the Best Creatine

We narrowed down our list of the best creatine products with our GGR supplement testing methodology. We personally tested nearly 40 products to evaluate them on factors such as the ones below.

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. 

Benefits of Creatine

Creatine monohydrate is one of the most widely studied nutritional supplements, which is great news for you—this means that there’s research-backed evidence around the effects of creatine on performance and strength during high-intensity exercise.  

• Can enhance performance in high-intensity workouts and endurance:  When you participate in short bouts of intense exercise—like a 10-second sprint or a one-rep-max squat—your body uses its anaerobic system and stores of adenosine triphosphate (ATP) for energy. ATP, which is produced by phosphocreatine stores inside your muscles, is limited. So, the idea is that if your creatine stores are not full, you may be missing out on potential ATP production, or in other words—leaving some untapped strength and power on the table.
• Can promote muscle growth and strength: “While your body makes around 1 to 2 grams of creatine per day, individuals who train regularly may need to consume 5 to 10 g of creatine daily to maintain creatine stores,” says Dr. Krissy Kendall, Ph.D. “Creatine supplementation appears to be most useful for short-duration, high-intensity, intermittent exercise, and has been shown to boost the effects of resistance training on muscle strength and size, as well as athletic performance overall.”
• Improves muscle recovery: Supplementing with creatine orally can help increase your intramuscular stores of creatine and phosphocreatine by as much as 40%, as shown in several 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.
• May help improve brain function: We often talk about creatine’s effect on muscles, but emerging research is showing it may have similar benefits on our brain. A 2022 review¹⁷ 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.

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. 

Potential Risks of Creatine

Taking creatine, especially larger doses, may cause some occasional, minor gastrointestinal issues. “It’s estimated around 5 to 7% of people who take creatine may experience stomach aches; however, taking smaller doses (3-5 grams) or using a micronized form of creatine may help reduce gastrointestinal distress,” Dr. Kendall says. “Creatine loading may also lead to an initial weight gain of 1 to 2% body mass in the first few days due to water being pulled into the muscle; however, this is less likely to occur if following a low-dose protocol.” 

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)

Who Should Not Take Creatine?

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.  

What Are the Different Types of Creatine?

• Creatine monohydrate is the most studied and popular form of creatine used in supplements, but it’s not the only form available on the market. Three other popular variations include creatine hydrochloride (HCL); Kre-Alkalyn, which is creatine buffered with bicarbonate; and creatine nitrate (creatine bound to a nitrate molecule). Creatine monohydrate is the least expensive form of creatine and the one most commonly used in research studies—so you know it works.
• Creatine HCL is a creatine molecule bound to hydrochloric acid to enhance its solubility and overall absorption rates. Because of this, Dr. Kendall explains, you may be able to take a smaller dose (1 to 2 grams) and still observe the same benefits as taking 5 grams of creatine monohydrate. Consuming less product may help curb bloating and other minor gastrointestinal symptoms you may experience when taking larger doses of creatine monohydrate.
• Kre-Alkalyn. “Manufacturers of Kre-Alkalyn claim that the addition of an alkaline powder (like bicarbonate) reduces the breakdown of creatine in the stomach leading to improved creatine uptake in the muscle,” says Dr. Kendall. “Improved absorption rates may mean you can skip the loading phase and still get the gains.”  
• And lastly, similar to the other forms of creatine, creatine nitrate is thought to have greater solubility, meaning you may receive equal benefits from a smaller dose of creatine nitrate (3 grams) compared to creatine monohydrate.
• There are other creatine formulas—including creatine magnesium chelate, creatine ethyl ester, creatine citrate, and liquid creatine—but they’re not nearly as popular, and research surrounding their effects is limited.

The Best Time to Take Creatine

Creatine is the most-researched supplement in the world, and yet no study has been able to conclusively determine the best time to take creatine. We found three studies showing that there were no significant differences in people who took creatine before or after their workout, with one¹⁸ saying it’s best to take it shortly prior to or following your training sessions rather than at a random time during the day.

The Best Way to Take Creatine

The best way to take creatine is by starting with a loading phase—or taking 5 grams of creatine monohydrate four to five times per day for a week, and then 5 grams per day going forward. This will ensure your creatine stores are fully loaded and that you’re reaping the most benefits from the supplement.

Best Creatine FAQS

References

1. Riesberg LA, Weed SA, McDonald TL, Eckerson JM, Drescher KM. Beyond muscles: The untapped potential of creatine. Int Immunopharmacol. 2016;37:31-42. doi:10.1016/j.intimp.2015.12.034 
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. 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
9. 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
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
17. Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921. doi: 10.3390/nu14050921. PMID: 35267907; PMCID: PMC8912287.
18. Ribeiro F, Longobardi I, Perim P, Duarte B, Ferreira P, Gualano B, Roschel H, Saunders B. Timing of Creatine Supplementation around Exercise: A Real Concern? Nutrients. 2021 Aug 19;13(8):2844. doi: 10.3390/nu13082844. PMID: 34445003; PMCID: PMC8401986.

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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