Creatine has long been a tried-and-true supplement for gaining lean muscle mass and supporting performance. Along with replenishing energy stores and boosting muscle strength and size, creatine can also potentially improve brain function1 and even reduce fatigue2.
The benefits of creatine are well-established, but the sheer number of types, forms, and brands on the market can make it difficult to pick out which is most suitable for your fitness goals and your money.
Fortunately, the expert team here at Garage Gym Reviews, full of certified nutrition coaches and daily creatine users, has tested a slew of top brands to determine the best creatine supplements on the market. We also consulted with sports science and nutrition researcher, Dr. Krissy Kendall, Ph.D., to analyze the formula and ingredients of each product, and had Dr. Caehla McGeady, family medicine physician and expert in the latest scientific research, review this content to ensure medical accuracy.
GGR Gold Pick — Best Creatine
The 4.2-star-rated Transparent Labs Creatine HMB earns our top spot as the best creatine supplement on the market. It earned high marks for its inclusion of β-Hydroxy β-Methylbutyrate (HMB), as well as its third-party testing credentials. Additionally, we were impressed by its lack of artificial sweeteners and robust, tasty flavor roster.
The Best Creatine Supplements of 2026
- Best Creatine Overall – Transparent Labs Creatine HMB
- Best Creatine Monohydrate – 1st Phorm Micronized Creatine Monohydrate
- Best Creatine Gummies – Legion Creatine Gummies
- Best Budget Creatine – Nutricost Creatine Monohydrate
- Best-Tasting Creatine – Create Creatine Gummies
- Best-Tasting Creatine – Kaged Creatine HCl
Current Top Deals
- Legion Creatine Gummies – BOGO up to 50% off sitewide
- Transparent Labs Creatine HMB – Free shipping on US orders $99+
- Kaged Creatine HCl – Save 26% sitewide with code 2026
How We Selected the Best Creatine
When assessing the formulation of a given creatine supplement, we look for at least 3 grams of creatine per serving and as few additional ingredients as possible to earn a 3 out of 5.
For gummies, we also consider the amount of added sugar, and any other additives that are worth factoring into our final score.
Taste is subjective, but it’s an important category to rate, especially when dealing with creatine gummies and flavored powders. For powders, we test the flavor by mixing them with plain water, even unflavored powders. Some users like to mix creatine with other supplements like amino acids, so we also look for any strong aftertaste.
For a 3 out of 5, the creatine tastes fine, but nothing special. Higher scores are saved for creatine powders or gummies with exceptionally good flavors.
Third-party testing is one of the most important categories, as it assesses whether or not a creatine supplement contains what it claims on the label, and checks for any impurities or banned ingredients.
To earn 3 out of 5 stars, the manufacturer seems transparent and uses clear labeling, but may not be certified by a major organization like NSF, Informed Choice/Sport, or Banned Substance Control Group (BSCG).
Every creatine we review is taken through a thorough testing process. We eat the gummies or mix the powder with plain water, carefully looking for any side effects, digestive upset, bloating, or other negative effects we notice. We try to take the creatine supplement for at least a week or two to see if we notice any long-term changes, too. After testing, we use our creatine testing methodology to calculate a final score.
Our testers include certified personal trainers, certified nutrition coaches, registered dietitians, athletes, and fitness enthusiasts. We’ve tested dozens of the most popular creatine supplements on the market, and we regularly consult with doctors and dietitians to provide their input on the various formulations, too.
Latest Updates
In August 2026, we reviewed our list of the best creatine supplements and made a few changes based on our latest testing. Transparent Labs Creatine HMB still earns our top recommendation, but we swapped out picks that didn’t hold up in formulation, solubility, or price per serving. New additions—like 1st Phorm Micronized Creatine Monohydrate and Create Creatine Gummies—stood out for their high scores in these categories.
Compare Side by Side
 |  |  |  |  |  | |
| Transparent Labs Creatine HMB | 1st Phorm Micronized Creatine Monohydrate | Legion Creatine Gummies | Nutricost Creatine Monohydrate | Create Creatine Gummies | Kaged Creatine HCl | |
Rating | ||||||
| Price Per Serving | 1.5 | .40 | 0.21 | 0.32 | 2 | $0.33 |
| Grams Per Serving | 5 g | 5g | 5 g | 5 g | 4.5 g | 750 mg |
| Third-party Tested? | — | — | — | — | ||
| Type | Creatine monohydrate + HMB | Micronized Creatine Monohydrate | Creatine Monohydrate | Creatine monohydrate | Creatine Monohydrate | Creatine HCl |
| Flavors | Unflavored, Black Cherry, Blue Raspberry, Hawaiian Splash, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Orange, Peach Mango, Strawberry Lemonade | Unflavored | Lemon Drop, Sour Blue Raspberry, Sour Green Apple, Sour Watermelon, Raspberry Lemonade, Sour Peach, Pink Lemonade | Unflavored, Blue Raspberry, Fruit Punch, Watermelon, Pineapple Mango | Sour Peach, Sour Green Apple, Blue Raspberry, Orange, Watermelon | Unflavored, Lemon Lime, Fruit Punch |
Best Creatine Overall: Transparent Labs Creatine HMB
Transparent Labs’ Creatine HMB puts a unique twist on the more traditional creatine monohydrate by adding HMB to more effectively build strength, stamina and recovery. It’s available in a dozen different flavors, including an unflavored option; some reviews criticize the taste of some flavors, though, saying that they’re overly sweet.
What our tester says:
“I tried Black Cherry and I wasn’t a huge fan of the taste of this one—it tasted a bit watered down, even with the right amount of water. Some people may prefer this though!”
| Transparent Labs Creatine HMB | Average Creatine | |
| Price Per Serving | $1.67 | $0.88 |
| Creatine Per Serving | 5 g | 4.1 g |
| Type of Creatine | Creatine monohydrate | Creatine monohydrate |
| Servings per Container | 30 | 62 |
| Third-Party Tested? | Yes, Informed Choice | Yes, but not by a major lab or organization |
We like Transparent Labs Creatine HMB for most people as it has a rock-solid formulation devoid of artificial ingredients. Plus, it comes in multiple flavors. Each serving contains the recommended 5 grams of creatine monohydrate, which has repeatedly been shown to increase power and athletic performance3. It puts a twist on a traditional creatine supplement by also containing 1.5 grams of HMB (used to enhance creatine’s effects) per serving, earning it a 5 out of 5 for its formulation.
It’s a bit more expensive than the average creatine supplement, which is why we had to dock a few points for price per serving, but we think it’s worth the cost given the high-quality formulation and third-party testing.
Why We Like Transparent Labs Creatine HMB
- It provides a full 5 grams of creatine per serving
- Transparent Labs offers updated certificates of analysis and ingredient verification testing results
- Our tester said it has a pleasant taste and no uncomfortable side effects
I bought the Tropical Punch flavor at the end of winter, but I’m looking forward to drinking it in the summer; I find something refreshing about the taste that I think will be nice during the warmer months.
Amanda Dvorak, ISSA-CPT, ISSA-CNC
What We Didn’t Like About Transparent Labs Creatine HMB
- At $1.67 per serving, it’s significantly more expensive than most creatine monohydrate products
- Some of our testers didn’t like the flavors, noting the BioPerine is a bit tart and spicy
- The solubility isn’t great, and both of our testers noticed that it didn’t dissolve entirely
If you don’t need HMB and prefer a regular creatine monohydrate powder, 1st Phorm Micronized Creatine Monohydrate is a great choice.
For more, check out our in-depth Transparent Labs Creatine review.
Best Creatine Monohydrate: 1st Phorm Micronized Creatine Monohydrate
1st Phorm Micronized Creatine Monohydrate keeps things simple with 5 grams of pure creatine monohydrate per serving and NSF Certified for Sport certification. We like the no-frills formula for athletes who prioritize third-party testing, though anyone looking for flavors or additional ingredients will need to look elsewhere.
| 1st Phorm Micronized Creatine Monohydrate | Average Creatine | |
| Price Per Serving | $0.39-$0.59 depending on container size | $0.88 |
| Creatine Per Serving | 5 g | 4.1 g |
| Type of Creatine | Creatine monohydrate | Creatine monohydrate |
| Servings per Container | 50 or 100 | 62 |
| Third-Party Tested? | Yes, Informed Choice | Yes, but not by a major lab or organization |
While there are plenty of different types of creatine on the market, creatine monohydrate is the simplest, most affordable, research-backed form. If you’re looking for a clean formulation that’s third-party tested and contains nothing but pure creatine monohydrate, we love 1st Phorm Micronized Creatine Monohydrate. It contains zero fillers and is third-party tested by Informed Choice, earning 5 out of 5 stars for the formulation.
Why We Like 1st Phorm Micronized Creatine Monohydrate
- The simple formulation only contains one ingredient: creatine monohydrate
- It’s third-party tested by Informed Choice and NSF certified for sport
- 1st Phorm has a generous return policy
“I like that it is unflavored so that you can add it to anything! And it is truly unflavored, which is cool. It mixed nicely too, so no icky clumps. And no significant side effects which I appreciate! Great product, I would highly recommend.”
Courtney Myers, GGR Expert Product Tester
What We Didn’t Like About 1st Phorm Micronized Creatine Monohydrate
- You’ll have to pay for shipping from 1st Phorm
- It’s slightly more expensive than other monohydrate supplements
- Some users report a gritty texture
If you prefer gummies over powder and still want high-quality ingredients with third-party testing, we recommend Legion Creatine Gummies.
Best Creatine Gummies: Legion Creatine Gummies
Legion Creatine Gummies are a good option for those who don’t want to drink their creatine. Although it takes 5 gummies to reach one serving, and you’ll get 8 grams of added sugar, these taste great and are third-party tested.
| Legion Creatine Gummies | Average Creatine Gummy | |
| Price Per Serving | $1.65 | $1.47 |
| Creatine Per Gummy | 1.25 g | 1.25 g |
| Serving Size | 30 | 4 gummies |
| Creatine Per Serving | 5 g | 4.5 g |
Whether you’re a beginner to creatine or an experienced user, you might be one of the many athletes embracing creatine in gummy form. Look no further than Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies in this growing category. This product rises to the top of the list (and our best creatine gummies roundup), because the creatine dosage (5 grams per serving) and taste are on point, and the company has a well-earned reputation for transparent labels and fantastic formulations. For those reasons, we rated formulation at a 5 out of 5.
RELATED: Creatine Gummies vs Powder
Why We Like Legion Creatine Gummies
- Each serving is clinically-dosed with third-party testing available
- Legion uses natural ingredients and no added sugar
- There are eight flavors to choose from
I tried the OG Lemon Drop flavor and thought they were pretty tasty. They’re not super citrusy—more sweet than tangy—but definitely not bad.
Nicole Davis, CPT, PN1-NC
What We Didn’t Like About Legion Creatine Gummies
- Our tester noted the gummies can get stuck to your teeth, and stuck together in the bottle
- The gummies cost more per serving than plain creatine monohydrate, which is to be expected
- Some users report an unpleasant aftertaste, though we didn’t find this to be an issue
If you prefer a creatine powder but still want flavored options, we recommend checking out Transparent Labs Creatine HMB.
Check out our in-depth Legion Creatine Gummies review for more on these creatine snacks.
Best Budget Creatine: Nutricost Creatine Monohydrate
Nutricost Creatine Powder contains 5 grams of creatine per serving and is available in both flavored and unflavored varieties. Nutricost shares that their creatine supplement can help with muscle building and strength, injury prevention, and cognitive and bone health. There are mixed reviews on the taste of certain flavors, saying that the sweetener used was too much.
What our tester says:
“Creatine is one of the more affordable sports nutrition supplements, but this is impressively affordable even with that expectation.”
| Nutricost Creatine Monohydrate | Average Creatine | |
| Price Per Serving | $0.22 | $0.88 |
| Creatine Per Serving | 5 g | 4.1 g |
| Type of Creatine | Micronized creatine monohydrate | Creatine monohydrate |
| Servings per Container | 67-77 (flavored) or 100 (unflavored) | 62 |
| Third-Party Tested? | Yes | Yes, but not by a major lab or organization |
Our best budget creatine supplement goes to Nutricost Micronized Creatine Monohydrate simply because it’s one of the least expensive creatine supplements on the market. Former GGR editor Frieda Johnson, NASM-CNC, ISSA-SET, notes, “Creatine is one of the less expensive sports nutrition supplements, but this is impressively affordable even with that expectation.” At about $0.22 per serving, this is one of the best deals available, earning it a 5 out of 5 for price per serving.
Why We Like Nutricost Creatine Monohydrate
- It’s cost-effective and ships free with an Amazon Prime membership
- The unflavored option is easy to mix with other supplements
- Our tester didn’t notice any bloating or side effects
I really like this creatine because I don’t experience any bloating, like I do with other creatines. It’s also tasteless – I’ve stacked this with pre-workouts and other supplements, and it never affects the taste of those powders.
Anthony O’Reilly, CPT, CNC
What We Didn’t Like About Nutricost Creatine Monohydrate
- As with many other creatine powders, it can settle if you don’t drink it quickly
- The 100-serving container can start to dry out and get clumpy after a while
- The scoop doesn’t fit in the container very well until it’s partially gone
If you’re not a big creatine monohydrate fan, Kaged Creatine HCl may be a better option for you.
Read our full Nutricost Creatine review to learn more.
Best-Tasting Creatine: Create Creatine Gummies
Create creatine gummies provide 4.5 grams of creatine monohydrate per 3-gummy serving. Our testers liked the taste and texture, and these would be a great option for those who’d prefer not to drink their creatine.
| Create Creatine Gummies | Average Creatine Gummy | |
| Price Per Serving | $1.48-$2.16 | $1.47 |
| Creatine Per Gummy | 1.5 g | 1.25 g |
| Serving Size | 3 gummies | 4 gummies |
| Creatine Per Serving | 4.5 g | 4.5 g |
We’ve tested plenty of creatine gummies, and Create makes some of our favorites. The formulation is excellent, with 4.5 grams of creatine per serving, but the flavor is what truly shines. They earn a strong 5 out of 5 for taste, and Kate Meier, NASM-CPT, USAW-L1, CF-L1, says, “Definitely tastes like an orange gummy—not quite as sweet as candy, but pretty darn close. They have a really pleasant taste!”
Why We Like Create Creatine Gummies
- The flavors are excellent, and make taking your creatine enjoyable
- Discounts are available when you buy in bulk
- There are seven flavors to choose from, and a variety pack you can order
I love a gummy. I wish every supplement came in gummy form. These are a super fun treat! I’m 5 million times more likely to take a gummy than I am to take a powder
Kate Meier, NASM-CPT, USAW-L1, CF-L1
What We Didn’t Like About Create Creatine Gummies
- The gummies contain tapioca syrup and sugar
- They’re expensive compared to other forms of creatine, even if you order several bottles at once
- Each serving contains 60 calories, which some users may not want
If you prefer creatine gummies with no added sugar, Legion Creatine Gummies are another great choice.
Best Creatine HCl: Kaged Creatine HCl
If you’re looking for a pure creatine HCL and are willing to pay for high quality, Kaged Creatine HCl may be for you.
What our tester says:
“I tried the Lemon Lime flavor and really liked it—it was tart and not too sweet. It also completely dissolved, so for solubility it gets an A+ from me.”
| Kaged Creatine HCl | Average Creatine | |
| Price Per Serving | $0.33 | $0.88 |
| Creatine Per Serving | 750 mg (0.75 g) | 4.1 g |
| Type of Creatine | Creatine HCl | Creatine monohydrate |
| Servings per Container | 75 | 62 |
| Third-Party Tested? | Yes, Informed Sport | Yes, but not by a major lab or organization |
Creatine hydrochloride (HCl) differs from creatine monohydrate—the most common and most researched creatine supplement—in that this form may aid in faster absorption rates and reduced bloating4.
According to sports nutritionist Dr. Krissy Kendall, creatine HCl has benefits that include great solubility and easy mixing in any liquid. It also doesn’t require a loading phase and can help you combat gastrointestinal disturbances, like occasional gas, cramping, and bloating, and temporary weight gain from water retention, which may occur with creatine use. We give it 5 out of 5 stars for side effects, or lack thereof.
Why We Like Kaged Creatine HCl
- It uses a unique form of creatine that’s designed to ease digestive stress
- The price per serving is very affordable
- It’s tested by Informed Sport
I tried the Lemon Lime flavor and really liked it—it was tart and not too sweet.
Nicole Davis, CPT, PN1-NC
What We Didn’t Like About Kaged Creatine HCl
- There’s a tart aftertaste, even in the unflavored version
- The recommended dose is four servings spread over the day, which isn’t convenient
- The dose per serving is very low, and even four servings per day only gets you 3 grams
If you want to try an alternative formulation that includes added ingredients along with your creatine, you may want to give Transparent Labs Creatine HMB a try.
For more, be sure to read our full Kaged Creatine HCl review.
Our Testers
Amanda Dvorak, CPT, CNC
Amanda is a certified nutrition coach, expert product tester, and CrossFit enthusiast
Nicole Davis, CPT, CNC,PN1-NC
Nicole is a certified personal trainer, nutrition coach, and GGR’s senior director of content
Anthony O'Reilly, CPT, CNC
Anthony is a certified personal trainer and former GGR performance editor
Kate Meier, NASM-CPT, USAW-L1, CF-L1
Kate is a gym owner, training expert, and GGR’s former head of content
Other Creatine Supplements We Tested
We tested dozens of creatine supplements to come up with this list, and there are a lot of great options out there. However, not every creatine can make our list, so here are some honorable mentions we also love and recommend that didn’t quite make the cut for our top six.
Best Creatine for Women: Sports Research Creatine Monohydrate
- High absorption
- Unflavored
- Budget-friendly
What We Like:
- Affordable cost
- Contains only micronized creatine
- Third-party tested
What We Don’t Like:
- No flavor options
- The powder can be a bit messier than other creatine powders
- Some users report digestive side effects
Best-Tasting Creatine: Jacked Factory Growth Surge
- Post-workout support
- Great taste
- High price tag
What We Like:
- Excellent taste
- Contains betaine and l-carnitine
- 5 flavors to choose from
What We Don’t Like:
- Only 3 grams of creatine per serving
- May cause side effects due to added ingredients
- It doesn’t mix very well in water
Benefits of Creatine
Creatine monohydrate is one of the most widely studied nutritional supplements, which is great news for you—this means that there’s research-backed evidence around the effects of creatine on performance and strength during high-intensity exercise.
Can Enhance Athletic Performance
When you participate in short bouts of intense exercise—like a 10-second sprint or a one-rep-max squat—your body uses its anaerobic system and stores of adenosine triphosphate (ATP) for energy. ATP, which is produced by phosphocreatine stores inside your muscles, is limited.
So, the idea is that if your creatine stores are not full, you may be missing out on potential ATP production, or in other words—leaving some untapped strength and power on the table.
Can Promote Muscle Growth and Strength
If you’re active in the gym, chances are that creatine supplementation can help you build muscle, while increasing strength and power output. This is why you may see creatine added to mass gainer supplements on the market. The effects will be most noticeable in traditional strength training, or short-burst exercises like sprinting and jumping.
“While your body makes around 1 to 2 grams of creatine per day, individuals who train regularly may need to consume 5 to 10 grams of creatine daily to maintain their creatine stores,” says Dr. Krissy Kendall, Ph.D. “Creatine supplementation appears to be most useful for short-duration, high-intensity, intermittent exercise, and has been shown to boost the effects of resistance training on muscle strength and size, as well as athletic performance overall.”
Improves Muscle Recovery
Supplementing creatine orally can help increase your intramuscular stores of creatine and phosphocreatine by as much as 40%, as shown in several studies5. Studies have also analyzed creatine monohydrate supplementation’s effect on strength and performance in resistance training exercises like leg press and bench press6, as well as explosive movements like jump height7, and a great majority have found improved results from the creatine supplementation group versus the control group.
This can help improve recovery, according to this 2025 study8. The authors found that creatine improved the recovery of muscular strength after training, while reducing stiffness and perceived soreness from training.
May Help Improve Bone Density
Research suggests creatine may be beneficial for your bone health. Studies show9 that creatine supplementation can increase the activity of osteoblasts (cells involved in the bone formation process) and reduce bone resorption (bone loss). In addition, combining creatine supplementation with resistance training can increase the muscle-to-bone interaction.
May Help Improve Brain Health and Function
We often talk about creatine’s effect on muscles, but emerging research is showing it may have similar benefits on our brain. A 2022 review1 of studies on creatine supplementation found there was sufficient evidence that it may help increase cognitive function and reduce symptoms of depression, concussions, and certain traumatic brain injuries, making it a useful tool for those focused on healthy aging.
Buying Guide: What to Look for in Creatine
Before you whip out your credit card, it’s important to make sure you’re getting the right type of creatine for your needs and goals. Here are some of the most important purchasing factors to consider.
Fitness and Wellness Goals
Are you strictly concerned with getting stronger or muscle-building while staying lean? Creatine monohydrate is the most-researched type of creatine, but is known to have some minor side effects like gastrointestinal issues and water retention. Creatine HCL has fewer reported side effects. Also creatine with HMB has been shown to help prevent the breakdown of muscle protein and enhance strength gains3.
Dosage
If you’re in a loading protocol and need to take 20 grams of creatine per day, consider the serving size of the supplement. Some containers only come with 30 servings, and if you need to take four per day, you’ll run through it quickly.
Ingredients
For this simplest approach, a good creatine monohydrate supplement is quite effective, and easy to mix with other ingredients. It’ll also be more affordable than more expensive forms, and it’s been proven to work well. Some alternative forms, like creatine ethyl ester, may not have the same benefits, so be sure to make sure you’re getting something effective.
Cost Per Serving
Whether you purchase from Amazon or directly from the manufacturer, creatine can range from less than 40 cents per serving on the low end, to $2 per serving or more on the high end. The most affordable options are usually just creatine monohydrate powder, while the more expensive options tend to have other ingredients in them for post-workout recovery.
Form
Would you rather swallow a few pills or gummies to hit your creatine dosing, or does powder sound more appealing? Plenty of unflavored powders are available—you can mix them with almost any drink—or you can find flavored options as well.
Third Party-Testing
Third-party testing is especially important if you’re an athlete, but really anyone taking supplements should heed this advice. Look for Informed Sport or Choice, NSF Certified for Sport, or BSCG logos on the products to ensure they’ve been batch-tested for banned substances.
“Another consideration when purchasing nutritional supplements is that they are not fully regulated by the FDA,” says Dr. Caehla McGeady. “Many supplements on the market, creatine included, have been found to have10 a wide range of contaminants, including everything from harmless unlisted fillers to poisonous heavy metals and illegal levels of BPAs. Third-party testing mitigates the risk of harmful substances in your supplements.”
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: First, it ensures you’ll never run out of your favorite muscle-building supplement. Secondly, you’ll also likely get a discount so you end up paying less.
Our Recommendations
FAQs About the Best Creatine
What brand of creatine is the most effective?
The best creatine brand will depend on your own fitness goals, but for most people, we recommend Transparent Labs Creatine HMB. The addition of beta-hydroxy beta-methylbutyrate (HMB) has been shown to enhance muscle growth3 when taken with creatine. Along with that, we like this creatine powder for its clinically-recommended dosage of 5 grams of creatine monohydrate, transparent labeling, and its Informed Choice certification.
What is the most effective type of creatine to take?
Creatine is the most researched supplement on the market12, but creatine monohydrate is the most researched type of creatine and often regarded as the most effective, and has been shown to increase muscle growth and strength, improve athletic performance, and even enhance cognitive function. You may also see Creapure, a German-branded, high-quality creatine monohydrate.
How long does it take for creatine to work?
It typically takes up to four weeks of consistent use to notice the benefits of creatine when taken as a 3- to 5-gram serving daily. However, using a creatine loading phase of 20 to 25 grams each day for a week will fill up your creatine stores faster, meaning you may notice the benefits by the end of the week, before shifting back to a lower maintenance dose.
How do I pick a good creatine?
The ideal creatine will vary from person to person, based on your budget, health and wellness goals, and level of activity. That said, some things to consider are the form that your creatine supplement is in as well as the price per serving. Try to find a creatine that has the ideal 3 to 5 grams of creatine per serving to make supplementing it easy, too.
Do I need to load creatine?
A creatine loading phase is when you take higher-than-normal doses at the start of your creatine cycle in order to saturate your muscle cells. These servings can be anywhere from 20 to 25 grams per day, compared to the usual 3- or 5-gram dose during the “maintenance” phase.
The good news is that a loading phase isn’t necessary, according to research11. It might take longer to fully saturate your muscle cells by sticking with 3 to 5 grams from the start—a month to six weeks, on average—but your body will eventually get there.
Can you take creatine every day?
Yes, decades of studies12 have concluded that you can take creatine every day, even on days you’re not training. Keeping your daily dose consistent can help saturate your body’s creatine stores for maximum benefits and performance.
Is buffered creatine good?
Buffered creatine is designed to minimize digest upset and help prevent the creatine from being broken down by stomach acid, leading to better absorption. However, research shows13 that it doesn’t provide better benefits than regular creatine monohydrate.
Does creatine lead to muscle cramps?
No. Some have claimed that creatine causes cramping and dehydration, but that’s because creatine draws water into the muscle cells. Over time, this can lead to an increase in body weight due to great water retention, and if you’re dehydrated, it may lead to stomach cramps. However, most people find that taking creatine with plenty of water alleviates any issues, and creatine itself doesn’t lead to cramping or dehydration14.
References
- Forbes, S. C., Cordingley, D. M., Cornish, S. M., Gualano, B., Roschel, H., Ostojic, S. M., Rawson, E. S., Roy, B. D., Prokopidis, K., Giannos, P., & Candow, D. G. (2022). Effects of Creatine Supplementation on Brain Function and Health. Nutrients, 14(5), 921. https://doi.org/10.3390/nu14050921
- Watanabe, A., Kato, N., & Kato, T. (2002). Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neuroscience research, 42(4), 279–285. https://doi.org/10.1016/s0168-0102(02)00007-x
- Izquierdo, M., Ibañez, J., González-Badillo, J. J., & Gorostiaga, E. M. (2002). Effects of creatine supplementation on muscle power, endurance, and sprint performance. Medicine and science in sports and exercise, 34(2), 332–343. https://doi.org/10.1097/00005768-200202000-00023
- de França, E., Avelar, B., Yoshioka, C., Santana, J. O., Madureira, D., Rocha, L. Y., … & Caperuto, É. C. (2015). Creatine HCl and creatine monohydrate improve strength but only creatine HCl induced changes on body composition in recreational weightlifters. Food and Nutrition Sciences, 6(17), 1624.
- Hall, M., & Trojian, T. H. (2013). Creatine supplementation. Current Sports Medicine Reports, 12(4), 240-244.
- Arciero, P. J., Hannibal, N. S., 3rd, Nindl, B. C., Gentile, C. L., Hamed, J., & Vukovich, M. D. (2001). Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow. Metabolism: Clinical and Experimental, 50(12), 1429–1434. https://doi.org/10.1053/meta.2001.28159
- Lamontagne-Lacasse, M., Nadon, R., & Goulet, E. D. (2011). Effect of creatine supplementation jumping performance in elite volleyball players. International Journal of Sports Physiology and Performance, 6(4), 525-533.
- Yamaguchi, S., Inami, T., Nishioka, T., Morito, A., Ishiyama, K., & Murayama, M. (2025). The Effects of Creatine Monohydrate Supplementation on Recovery from Eccentric Exercise-Induced Muscle Damage: A Double-Blind, Randomized, Placebo-Controlled Trial Considering Sex and Age Differences. Nutrients, 17(11), 1772. https://doi.org/10.3390/nu17111772
- Candow, D. G., & Forbes, S. C. (2023, June). Creatine supplementation: New insights and perspectives on bone and brain health (Sports Science Exchange No. 240). Gatorade Sports Science Institute.
- Moret, S., Prevarin, A., & Tubaro, F. (2011). Levels of creatine, organic contaminants and heavy metals in creatine dietary supplements. Food Chemistry, 126(3), 1232-1238.
- 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
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