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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

What Is Creatine?

Creatine is an amino acid (derived from arginine) that’s found in both animal proteins and within our own muscle cells. It’s used by the body to replenish 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% is stored in your brain tissue. 

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 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: 4.5 starstarstarstarstar
Community Score: 3 starstarstarstarstar

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 editor 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, GGR senior staff writer and certified nutrition coach, 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.”

transparent labs creatine

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 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.

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

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Price per serving$1.50
Servings Per Container30-60
IngredientsCreatine monohydrate, beta-hydroxy beta-methylbutyrate (HMB), BioPerine
FlavorsUnflavored, Sour Grape, Peach Mango, Fruit Punch, Watermelon, Black Cherry, Blue Raspberry, Orange, Tropical Punch, Hawaiian Splash, and Strawberry Lemonade
Third-party tested?Yes
Creatine per serving5 grams

Best Creatine Gummy: Swoly

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

Best Creatine Gummy

Swoly Creatine Gummies

GGR Score: 4.25 starstarstarstarstar

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, giving them a perfect 5 out of 5 score for taste.

An image of Swoly creatine gummies

“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. 

RELATED: Best Creatine Gummies

Price per serving$1.23
Servings Per Container30
IngredientsCreatine monohydrate, sucrose, dextrose, maltodextrin, natural and artificial flavors, stearic acid, citric acid
FlavorsStrawberry
Third-party tested?N/A
Creatine per serving4 grams

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 starstarstarstarstar
Community Score: 1 starstarstarstarstar

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 senior editor, 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.

RELATED: Best Vegan Protein Powder

legion recharge creatine product shot

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 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.

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

Price per serving$1.00
Servings Per Container30-60
IngredientsMicronized creatine monohydrate, L-carnitine L-tartrate, corosolic acid, Stevia leaf extract, calcium silicate, citric acid, and red beet powder 
FlavorsBlue Raspberry, Fruit Punch, Grape, and Strawberry Lemonade
Third-party tested?Yes
Creatine per serving5 grams

Best Creatine Monohydrate: XWERKS Lift

Good for: A trainee who just wants the basics 

Best Creatine Monohydrate

XWERKS Lift

GGR Score: 4.5 starstarstarstarstar

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. 

A hand is shown stirring XWERKS Lift creatine into a glass of water

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.

Price per serving$0.63
Servings Per Container80
IngredientsCreatine monohydrate
FlavorsUnflavored
Third-party tested?Yes
Creatine per serving5 grams

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: 4.35 starstarstarstarstar

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 bloating8. According to sports nutritionist Dr. Krissy Kendall, Ph.D., 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.

kaged muscle creatine c-hcl on a marble countertop

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). This type of certification nets a 5 out of 5 for transparency on our rating.

Nicole Davis, GGR senior editor and our expert product tester said Kaged Creatine HCl completely dissolved, so for solubility it gets an 5 out of 5. “I tried the Lemon Lime flavor and I really liked it—it was tart and not too sweet.” That earns it a 5 out of 5 on taste as well.

Price per serving$0.40
Servings Per Container75
IngredientsCreatine hydrochloride 
FlavorsUnflavored, Lemon Lime, or capsules 
Third-party tested?Yes
Creatine per serving750 mg of creatine HCL

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 starstarstarstarstar

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 creatine product shot on a marble countertop

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.”

Price per serving$0.38
Servings Per Container30
IngredientsMicronized creatine monohydrate
FlavorsUnflavored
Third-party tested?Yes
Creatine per serving5 grams

Best-Tasting Creatine Supplement: Jacked Factory Growth Surge 

Good for: Those who appreciate flavor options 

Best-Tasting Creatine

Jacked Factory Growth Surge

GGR Score: 3.5 starstarstarstarstar

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 senior editor 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 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

Price per serving$1.33
Servings Per Container30-60
IngredientsCreatine monohydrate, betaine anhydrous, L-carnitine L-tartrate, BioPerine
FlavorsCherry Limeade, Blue Raspberry, Fruit Punch, Blueberry Lemonade, Swoleberry, Watermelon, Black Cherry, and Unflavored
Third-party tested?N/A
Creatine per serving3 grams

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 starstarstarstarstar

Product Highlights

  • 5 grams per scoop
  • Free shipping if you subscribe to monthly deliveries
  • 85 servings per container
  • $0.41 per serving

Pros & Cons

Pros

  • 5 grams per scoop
  • Affordable, at 41 cents 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 is 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 head 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.”

Jacked Factory Creatine Monohydrate with a scoop and a glass

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 41 cents 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.

Price per serving$0.41
Servings Per Container85
IngredientsCreatine monohydrate
FlavorsUnflavored
Third-party tested?No
Creatine per serving5 grams

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 starstarstarstarstar

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. 

Kaged Pre-Kaged elite

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 sports nutritionist Dr. Krissy Kendall, Ph.D., 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.

Jacob Penner, USA Weightlifting L-2 coach and self-proclaimed pre-workout expert, has used Pre-Kaged Elite multiple times before workouts. He gave it a 4 out of 5 for taste and calls it “easy to drink.” And as far as its effects? “I feel like I have a constant amount of energy – not hyper, no spikes, no lows. Not tingly at all.”

Price per serving$3.00
Servings Per Container20
IngredientsCreatine monohydrate, creatine nitrate, L-citrtulline, beta alanine, betaine anhydrous, taurine, L-tyrosine, caffeine, and others 
FlavorsStrawberry Lemonade, Fruit Punch, Glacier Grape
Third-party tested?Yes
Creatine per serving5 grams (3 grams creatine monohydrate, 2 grams creatine nitrate)

Best Creatine for Bulking: Crazy Nutrition CRN-5 

Good for: Trainees who want to add pounds

Best Creatine for Cutting

Crazy Nutrition Creatine

GGR Score: 3.8 starstarstarstarstar

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.

If you’re looking to bulk, then choosing a product with a blend of creatine types as well as added electrolytes could help. Crazy Nutrition CRN-5 boasts five types of creatine:

  • Creatine monohydrate
  • Creatine hydrochloride (HCL)
  • Creatine ethyl ester
  • Tri-creatine malate
  • Creatine citrate pyruvate

We particularly like the inclusion of HCL, because it could help reduce bloating while you bulk8. According to Dr. Krissy Kendall, Ph.D., a sports nutritionist, HCL doesn’t require a loading phase, either.

Together, you get the clinically-dosed 5 grams of creatine per serving. 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.” 

RELATED: Best Electrolyte Powder

woman drinking crazy nutrition crn-5

Kate Meier, competitive weightlifter and head 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. 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.

Price per serving$1.50
Servings Per Container30
IngredientsCreatine monohydrate, creatine hydrochloride, di-creatine malate, tri-create malate, tri-creatine pyuvate, calcium, magnesium, sodium, potassium, juice powder blend, flavoring, sucralose, and others
FlavorsLemon & Lime, Peach & Mango
Third-party tested?No
Creatine per serving5 grams

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: 3.7 starstarstarstarstar

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.

bulk supplements creatine product shot. A servin is being scooped by a woman with red fingernails

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 and a 5 out of 5 on mixability.

“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.” 

Read my full Bulk Supplements creatine review to get even more details about this product.

Price per serving$0.70
Servings Per Container20-100
IngredientsMicronized creatine monohydrate powder
FlavorsUnflavored
Third-party tested?Yes
Creatine per serving5 grams

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 starstarstarstarstar

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.

You’ll also find 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.”

An image of Redcon1 Tango creatine

GGR performance editor and certified nutrition coach 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,” he says. “Beyond that, I noticed an almost immediate improvement in my lifts and felt less sore after rigorous training sessions.”

So the formulation is a 5 out of 5, as is the taste of the Strawberry-Kiwi flavor. “It tastes exactly like what it says and isn’t overly sweet. The kiwi actually comes through pretty nicely,” Anthony says.

Price per serving$1.33
Servings Per Container30
IngredientsCreatine monohydrate, betaine anhydrous, Creatine Magnapower, taurine, l-ornithine HCl, creatine HCl
FlavorsGrape, Strawberry Kiwi, Tigers Blood, Unflavored, Sour Gummy Bear, Icy Lemonade, Rocket Bomb
Third-party tested?Yes
Creatine per serving6.75 grams

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 starstarstarstarstar

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.

At just $0.38 a serving, Optimum Nutrition Micronized Creatine Monohydrate is a great budget option because it has everything sports nutritionist Dr. Krissy Kendall, Ph.D., 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 and enough to give it a 5 out of 5 on price. 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.

This is a flavorless creatine and earned a 5 out of 5 on our rating system. Amanda Capritto, a competitive triathlete and senior staff writer at Garage Gym Reviews, says, “It doesn’t taste like anything, really, and is 100% unnoticeable if mixed with any other flavored drink (like pre-workout or sports drink).”

Read our Optimum Nutrition creatine review for our full thoughts on this product.

Price per serving$0.38
Servings Per Container100-300
IngredientsCreatine monohydrate
FlavorsUnflavored
Third-party tested?Yes
Creatine per serving5 grams

Best Vegan Creatine: Naked Nutrition Naked Creatine Monohydrate

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

Best Vegan Creatine

Naked Nutrition Naked Creatine Monohydrate

GGR Score: 4 starstarstarstarstar

Product Highlights

  • One ingredient: creatine monohydrate
  • Unflavored
  • No artificial ingredients
  • Less than .25 cents per serving

Pros & Cons

Pros

  • Pure micronized creatine monohydrate
  • Very affordable
  • No artificial ingredients
  • Made in the USA

Cons

  • No flavor options
  • Some customers say it's hard to mix

Bottom Line

If you're looking for a simple creatine supplement, Naked Nutrition Creatine Monohydrate only has one ingredient. Here's a hint: It's in the name.

Naked Nutrition Naked Creatine Monohydrate checks a lot of boxes on our must-list for high-quality creatine. Let’s start with this, though: This is a vegan, gluten-free product that has been third-party tested, so you know that what’s on the label is in the tub. If you have certain allergens, then rest easy knowing that this creatine has been vetted, and the only ingredient in there is creatine monohydrate.

This micronized creatine contains the research-backed dosage of 5 grams per serving. While we haven’t tried this specific creatine monohydrate, we have tried multiple Naked Nutrition products before and have never been disappointed. Naked Nutrition’s name is apt because what you see is what you get—there’s no tricks or hiding anything else in their supplements.

This also makes for anyone who follows Halal or Kosher lifestyles.

Don’t take our word for it. There are more than 7,700 5-star reviews on Amazon from people raving about the gains they’ve made with this creatine. Another huge plus is its price per serving: A 100-serving bottle costs 21 cents per serving and a 200-serving container will run you $0.18.

Customers’ one complaint is the creatine powder can be difficult to mix compared to other supplements.

Price per serving$0.21/$0.18
Servings Per Container100/200
IngredientsCreatine monohydrate
FlavorsUnflavored
Third-party tested?Yes
Creatine per serving5 grams

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: 3.8 starstarstarstarstar

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. 

optimum nutrition creatine

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?

Price per 5-gram serving$0.90 
Servings Per Container100-300
IngredientsCreatine monohydrate, gelatin, magnesium stearate
FlavorsUnflavored capsule
Third-party tested?Yes
Creatine per serving2.5 grams

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.

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

best creatine supplement

How We Picked and Tested the Best Creatine

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

Formulation and Serving Size

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

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

We also took into account the different types of creatine that may be included:

  • Creatine monohydrate, which is the most researched
  • Creatine HCL has limited research available
  • Kre-Alkalyn is a patented form of creatine and may help with better absorption
  • Creatine HMB
  • Creatine nitrate

Solubility

If powdered, does the product dissolve completely in liquid? 

To test this, we mixed powders into water in a clear glass and observed the results. We also tasted the mixed drink to determine if we could detect any remnants of the powder.

Cost

What’s the price per serving? We found that the average creatine product falls between $0.50 and $1 per serving. We call out when products are significantly higher or lower than that, assessing if the quality is a reflection of the difference.

Third-party testing

Has the product been tested for banned substances by Informed Sport, NSF, or Banned Substance Control Group (BSCG)? This is an important factor to us, because third-party testing indicates that the product is free from contaminants and has an accurate label.

When products do not have third-party testing, we look for other trust signals, such as clear labeling and no proprietary blends.

Taste/Flavors

Is there more than an unflavored option? How do all of them taste? While taste is subjective, we did make notes of our experiences and also looked to other customer reviews for support.

Ingredients

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

scooping CRN-5 into glass of water

How to Choose the Best Creatine for You

Before you whip out your credit card, decide what creatine supplement is the best fit for you. 

Decide What Your Goals Are

Are you strictly concerned with getting stronger or muscle-building while staying lean? Creatine monohydrate is the most-researched type of creatine, but is known to have some minor side effects like gastrointestinal issues and water retention. Creatine HCL has 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, while the more expensive options tend to have other ingredients in them.

Pill or Powder?

Would you rather swallow a few pills to hit your creatine dosing, or does powder sound more appealing? Plenty of unflavored powders are available—you can mix them with almost any drink—or you can find flavored options as well. 

Choose Third Party-Tested Products

This is especially important if you’re an athlete, but really anyone taking supplements should heed this advice. Look for Informed Sport, NSF, or BSCG logos on the products to ensure they’ve been batch-tested for banned substances. 

RELATED: Best Organic Protein Powders

Subscription Options

You can put the best creatine for your fitness goals on a monthly subscription. There are two reasons why you should do this: one, it ensures you’ll never run out of your favorite muscle-building supplement. Secondly, you’ll also likely get a discount so you end up paying less.

Benefits of Creatine

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

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

While your body makes around 1 to 2 grams of creatine per day, individuals who train regularly may need to consume 5 to 10 g of creatine daily to maintain creatine stores,” says Dr. Kendall. “Creatine supplementation appears to be most useful for short-duration, high-intensity, intermittent exercise, and has been shown to boost the effects of resistance training on muscle strength and size, as well as athletic performance overall.

Dr. Krissy Kendall, PhD

Potential Side Effects of Creatine

  • No long-term side effects: 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. 
  • Minor gastrointestinal issues: 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.” 

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.  

Man scooping Beast Creatine into a shaker cup

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.

Best Creatine FAQS

What’s the most effective brand of creatine?

Our pick for best creatine is Transparent Labs Creatine HMB because it’s a premium creatine supplement. We also recommend: 

Best Creatine Supplement Overall: Transparent Labs Creatine HMB
Best Creatine Gummy: Swoly Creatine Gummy
Best Creatine Supplement for Post-Workout: Legion Recharge
Best Creatine Monohydrate: Xwerks Lift
Best Creatine Supplement for Cutting: Kaged Creatine HCl
Best Creatine Supplement for Athletes: Onnit Creatine Monohydrate
Best-Tasting Creatine Supplement: Jacked Factory Growth Surge
Best Unflavored Creatine Supplement: Jacked Factory Creatine Monohydrate
Best Pre-Workout with Creatine: Kaged Pre-Kaged Elite
Best Creatine for Bulking: Crazy Nutrition CRN-5
Best Creatine Supplement for Beginners: BulkSupplements Creatine Powder
Best Creatine for Muscle Growth: Redcon1 Tango Creatine
Best Budget Creatine Supplement: Optimum Nutrition Micronized Creatine Monohydrate
Best Vegan Creatine Supplement: Naked Nutrition Naked Creatine Monohydrate
Best Creatine Supplement Capsules: Optimum Nutrition Micronized Creatine Capsules

Which creatine is best for muscle growth?

We think Redcon1 Tango Creatine is best for muscle growth because it contains a blend of creatines–including monohydrate, HCl, and the patented Creatine Magnapower—at 7 grams per serving.

How do I choose the right creatine?

Consider factors like dosage, pill or powder, cost per serving, flavor options, and what your own goals are. 

Is it OK to take creatine everyday?

According to sports nutrition expert Dr. Krissy Kendall, yes, it’s OK to take creatine daily. 

“When it comes to creatine, consistency is key,” she says. “Not only is creatine safe to take everyday, it’s the recommended approach to maximize the benefits of creatine. Unlike some supplements (i.e. caffeine), your body does not build up a tolerance to creatine, therefore cycling on and off serves no real purpose. Should you decide to stop taking creatine, it takes approximately six weeks for creatine stores to return back to pre-supplementation values. You may notice a decrease in energy and exercise intensity, however it will be no worse than where you were before you started supplementing with creatine.”

When is the best time to take creatine?

Most research indicates that there’s no “golden hour” to take creatine, though some studies have found best results came from taking creatine either shortly before or after training.

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.

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