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Creatine has long been a tried and true supplement for active people whether they want to gain more lean muscle mass or support performance. 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.
That said, while the benefits of creatine are well known, the sheer number of types, forms, and brands on the market can make it difficult to pick out which is most effective or most worth your money.
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.
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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 16 Best Creatine Supplements of 2024
- Best Creatine Overall: Transparent Labs Creatine HMB
- Best Budget Creatine: Nutricost Micronized Creatine Monohydrate
- Best Creatine for Weight Loss: Sports Research Creatine Monohydrate
- Best Creatine Powder: Legion Recharge
- Best Creatine Gummies: Swoly Creatine Gummy
- Best Creatine Pills: Crazy Muscle Three-Atine
- Best Vegan Creatine: ProHealth Longevity Creatine
- Best Creatine Monohydrate: Jocko Creatine
- Best-Tasting Creatine: Jacked Factory Growth Surge
- Best Creatine for Athletes: Onnit Creatine Monohydrate
- Best Pre-Workout with Creatine: Gorilla Mode
- Best Creatine for Muscle Growth: Jacked Factory Creatine Monohydrate
- Best Creatine for Men: Crazy Nutrition CRN-5
- Best Creatine for Women: Promix Creatine Monohydrate
- Best Creatine Capsules: Optimum Nutrition Micronized Creatine Capsules
- Best Creatine HCl: Kaged Creatine HCl
Best Creatine Video Review
What Is Creatine and How Does it Work?
Creatine is an amino acid (derived from arginine) that’s found in both animal proteins and within our own muscle cells. It’s used by the body to replenish ATP1 (adenosine triphosphate) stores. ATP is the energy source your body uses for explosive movements, like sprinting and heavy lifting.
Creatine supplementation has been researched fairly extensively, and has been shown to boost the effects of short-duration, high-intensity exercise on muscle strength and size2. Approximately 95% of your body’s creatine is stored within your muscles, with the other 5% stored in your brain tissue.
In the brain, creatine also acts as an energy source; nascent clinical trials3 show that creatine supplementation may slow cognitive decline in elderly patients with early memory loss.
If you stop taking creatine supplements, your body will simply go back to producing ATP the way it did before supplementation. This may lead to some strength and muscle loss, but it won’t be anything too drastic.
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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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Compare Side by Side
Transparent Labs Creatine | Nutricost Creatine | Sports Research Creatine | Legion Recharge | Swoly Creatine Gummies | Crazy Muscle Three-Atine | ProHealth Creatine | Jocko Creatine | Jacked Factory Growth Surge | Onnit Creatine | Gorilla Mode Pre-Workout | Jacked Factory Creatine Monohydrate | Crazy Nutrition Creatine | Promix Micronized Creatine | Optimum Nutrition Creatine Pills | Kaged Creatine HCl | |
Rating Our expert product testers, who include certified personal trainers and coaches, use a multi-point testing methodology to determine average ratings out of 5 stars. | ||||||||||||||||
Price Per Serving | $1.67 | $0.33 | $0.31 – $0.33 | $1.00 – $1.33 | $1.17 | $0.82 – $0.83 | $0.56 | $0.44 | $0.92 – $1.17 | $0.50 | $1.50 | $0.37 – $0.50 | $1.50 | $0.32 – $0.96 | $0.46 – $0.60 | $0.33 |
Grams Per Serving | 5 g | 5 g | 5 g | 5 g | 4 g | 4.8 g | 5 g | 5 g | 10 g | 5 g | 5 g | 5 g | 5 g | 5 g | 2.5 g | 750 mg |
Third-party Tested? | — | — | — | — | — | |||||||||||
Type | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Micronized creatine monohydrate | Creatine Monohydrate | Three types | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Micronized creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine HCl |
Flavors | Multiple Flavors | Multiple Flavors | Unflavored | Multiple Flavors | Strawberry | Capsules | Unflavored | Unflavored | Multiple Flavors | Unflavored | Multiple Flavors | Unflavored | Lemon & Lime, Orange & Mango | Unflavored | Capsules | Unflavored, Lemon Lime, Fruit Punch |
Best Creatine Overall: Transparent Labs Creatine HMB
Good for: Those looking for an all-around premium creatine supplement
Best Creatine Overall
Transparent Labs Creatine HMB
Product Highlights
- Uses research-backed doses
- Available in more than 10 fruit flavors and 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
- 10% off and free shipping with subscription
Cons
- No stimulant (for those looking for pre-workout boost)
- Some reviews say supplement is overly sweet
- Mixed reviews on solubility (not dissolving thoroughly)
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. 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.
Best Budget Creatine: Nutricost Micronized Creatine Monohydrate
Good for: Someone who’s looking for an inexpensive, yet high-quality, creatine supplement
Nutricost Micronized Creatine Monohydrate
Nutricost Creatine Monohydrate
Product Highlights
- Powder creatine monohydrate supplement
- 5 g of creatine per serving
- Improved strength and muscle growth
- May help prevent injuries
- Supports cognitive and bone health
Pros & Cons
Pros
- Subscribe and save options
- Non-GMO and gluten-free
- Manufactured in cGMP-compliant facility
- Affordable at under $0.40 per serving
- Unflavored variety has 1 ingredient, micronized creatine monohydrate
Cons
- Some flavors sold out
- Flavored versions contain sucralose which may cause stomach upset
- Mixed reviews on mixability not dissolving entirely
- Mixed reviews on some flavors, saying sweetener was overpowering
Bottom Line
Nutricost Creatine Powder contains 5 grams of creatine per serving and is available in both flavored and unflavored varieties. Nutricost shares that their creatine supplement can help with muscle building and strength, injury prevention, and cognitive and bone health. There are mixed reviews on the taste of certain flavors, saying that the sweetener used was too much.
Best Creatine for Weight Loss: Sports Research Creatine Monohydrate
Good for: Trainees who want to lose weight while maintaining lean muscle mass
Best Creatine for Weight Loss
Sports Research Creatine Monohydrate
Product Highlights
- 5 grams of creatine monohydrate per serving
- Less than $0.50 per serving
- Third-party certified
- Unflavored
Pros & Cons
Pros
- Affordable
- Easy to mix
- Research-backed dose of creatine
- Third-party certified
- Subscribe and save options
Cons
- No flavor options
- Some reviews say it doesn't mix or dissolve well
Bottom Line
Our testers love Sports Research Creatine Monohydrate because it's less than 50 cents per serving, is truly tasteless, and is third party-certified so athletes can take it knowing there's no junk inside.
Best Creatine Powder: Legion Recharge
Good for: Trainees who want to maximize their post-workout recovery window
Best Creatine Powder
Legion Recharge
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
- Subscribe and save 10%
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.
Best Creatine Gummies: Swoly
Good for: People who aren’t fans of powdered creatine
Best Creatine Gummy
Swoly Creatine Gummies
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
- Customers say flavor is just like gummy bears
- Subscribe and save 30%
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.
Best Creatine Pills: Crazy Muscle Three-Atine
Good for: Those who are on-the-go and can’t take a powder with them
Best Creatine Pills
Crazy Muscle Three-Atine
Product Highlights
- Clinically-recommended dose of creatine monohydrate
- Three types of creatine
- Under $1 per serving
- May not be as easily absorbed as powdered creatine
Pros & Cons
Pros
- Research-backed dose of creatine monohydrate
- Three types of creatine in every serving
- Portable
- Under $1 per serving
- Subscribe-and-save options
Cons
- Multiple capsules per serving
- May not be absorbed as well as powdered creatine
Bottom Line
Crazy Muscle Three-Atine is an affordable and easy to take supplement with a research-backed dose of one of the most effective muscle-building ingredients, creatine monohydrate.
Best Vegan Creatine: ProHealth Longevity Creatine
Good for: Someone who needs to know their creatine is free from any animal products
Best Vegan Creatine
ProHealth Longevity Creatine
Product Highlights
- 5 grams of creatine monohydrate per serving
- Allergen-free
- Affordable
- 90 servings per bag
Pros & Cons
Pros
- Research-based dose of creatine monohydrate
- Under $0.60 per serving
- Subscription plan available
- Free of all common allergens
- 75-day money back guarantee
Cons
- No flavor options
Bottom Line
ProHealth Longevity Creatine is an allergen-free and affordable creatine supplement that costs less than 60 cents per serving.
Best Creatine Monohydrate: Jocko Creatine
Good for: Folks who just want clinically-dosed creatine monohydrate and nothing more
Best Creatine Monohydrate
Jocko Creatine
Product Highlights
Pros & Cons
Pros
- Budget-friendly at $0.45/serving
- 90 servings per container
- Third-party tested
- Subscribe & Save program available
Cons
- Only 1 ingredient (some users may want more of a blend)
- Some reviewers had issues with the scoop itself
Bottom Line
Jocko Creatine is as simple as they come with a clinically-effective dose of 5 grams of creatine monohydrate (and that’s it.) Those who just want creatine or wish to mix their creatine with other supplements will appreciate the uncomplicated formula and 90 servings per container.
Best-Tasting Creatine: Jacked Factory Growth Surge
Good for: Those who appreciate flavor options
Best-Tasting Creatine
Jacked Factory Growth Surge
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
Pros & Cons
Pros
- Creatine monohydrate is scientifically shown to improve muscle growth
- Tastes good, particularly Cherry Limeade
- Mixes well
- Can be used for recovery and muscle growth
- Overwhelmingly positive reviews
- Subscribe-and-save options
Cons
- Contains sucralose, which can cause digestive issues for some
- No protein
- Some notice a slight aftertaste
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.
Best Creatine for Athletes: Onnit Creatine Monohydrate
Good for: Those who need to be sure there are no banned substances in their supplements
Best Creatine for Athletes
Onnit Creatine Monohydrate
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
- No 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
- Subscribe and save 15%
Cons
- Customer complain of gritty texture
- 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.
Best Pre-Workout with Creatine: Gorilla Mode
Good for: Anyone wanting creatine with their pre-workout pump
Gorilla Mode Pre-Workout
Gorilla Mode Pre-Workout
Product Highlights
- Ingredients shown to improve mental focus, muscle endurance, and energy
- 11 flavors
- Can be bought in bulk for discount
Pros & Cons
Pros
- Ingredients shown to improve mental focus, muscle endurance, and energy
- 11 flavors
- Can be bought in bulk for discount
Cons
- A bunch of reviewers did not feel its effect
- Expensive at $2.50 about per serving
- Contains stimulants
- Mixed reviews on taste, mostly that it's too sweet
Bottom Line
While Gorilla Mode receives mixed reviews, it is formulated with all the key ingredients you want in a pre-workout drink to improve performance in the gym. However, if you are sensitive or want to avoid stimulants, this may not be the supplement for you.
Best Creatine for Muscle Growth: Jacked Factory Creatine Monohydrate
Good for: A trainee whose main goal is to increase muscle size
Best Creatine for Muscle Growth
Jacked Factory Creatine Monohydrate
Product Highlights
- 5 grams per scoop
- Free shipping if you subscribe to monthly deliveries
- 30-200 servings per container
- $0.50 or less per serving
Pros & Cons
Pros
- 5 grams per scoop
- Affordable, at $0.50 or less per serving
- Unflavored
- Subscribe-and-save options
- Multiple size options
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.
Best Creatine for Men: Crazy Nutrition CRN-5
Good for: Men looking for a creatine that will help increase their strength and muscle mass
Best Creatine for Men
Crazy Nutrition Creatine
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.
Best Creatine for Women: Promix Creatine Monohydrate
Good for: Women trainees looking for an easily digestible creatine supplement
Best Creatine for Women
Promix Micronized Creatine
Product Highlights
- Micronized monohydrate creatine
- Non-GMO
- Third-party tested
- 30- or 180-serving containers
Pros & Cons
Pros
- Does not contain allergens
- 90-day guarantee policy
- Under a $1 per serving
- Subscribe and save 10%
Cons
- Does not name third-party testing labs
- Some customers don't like the bag, as it is sealing improperly
Bottom Line
Promix Micronized Creatine offers a non-GMO creatine monohydrate. It’s unflavored and can be mixed with pre-workout or protein powders. While the website shows the third-party testing results for this Promix Micronized Creatine product, it doesn’t offer the name of the independent lab where it was tested.
Best Creatine Capsules: Optimum Nutrition Capsules
Good for: Someone who’d rather swallow a creatine pill
Best Creatine Capsules
Optimum Nutrition Micronized Creatine Capsules
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
- Multiple size options
- Free shipping on orders over $75
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.
Best Creatine HCl: Kaged Creatine HCl
Good for: People who want an alternative to creatine monohydrate
Best Creatine HCl
Kaged Creatine HCl
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.
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.)
Ghost Creatine: Ghost Creatine contains 5 grams of a branded type of creatine monohydrate and contains other ingredients proven to increase muscle size and strength, but at $1.50 per serving there are more price-effective options on this list. Read more in our Ghost creatine review.
RedCon1 Tango Creatine: RedCon1 is one of the most well-known sports nutrition brands, and while certified personal trainer Anthony O’Reilly enjoyed the effects it is pricier than most of the options on this list. Read our RedCon1 Tango Creatine review for our unfiltered thoughts.
Bulk Supplements Creatine: Bulk Supplements specialize in giving you no nonsense products with minimal ingredients, as we explain in our Bulk Supplements Creatine review.
Swolverine Creatine Monohydrate: This unflavored creatine supplement was fine but we found more affordable options.
How We Picked and Tested the Best Creatine
We 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 plus HMB
- Creatine plus nitrate
Solubility
If powdered, does the product dissolve completely in liquid?
To test this, we mixed powders into water in a clear glass and observed the results. We also tasted the mixed drink to determine if we could detect any remnants of the powder.
Efficacy
Does the creatine do what it’s supposed to—i.e. help with strength and body recomposition?
To gauge this, we had our testers use the creatine for at least 30 days (the time period most researchers use) to see if there were any changes in their strength levels.
Cost
What’s the price per serving? We found that the average creatine product falls between $0.50 and $1 per serving. 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?
Safety and Side Effects
To make sure there would be no adverse side effects, we again looked for third-party testing and asked our testers to note if they felt any indigestion or other symptoms while taking the creatine.
How to Choose the Best Creatine for You
Before you whip out your credit card, decide what creatine supplement is the best fit for you.
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 fewer reported side effects. Also creatine with HMB has been shown to help prevent the breakdown of muscle protein and enhance strength gains.
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.
“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 have16 a wide range of contaminants, including everything from harmless unlisted fillers to poisonous heavy metals and illegal levels of BPAs. Third-party testing mitigates the risk of harmful substances in your supplements.”
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Subscription Options
You can put the best creatine for your fitness goals on a monthly subscription. There are two reasons why you should do this: 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 studies17. Studies have also analyzed creatine monohydrate supplementation’s effect on strength and performance in resistance training exercises like leg press and bench press18, as well as explosive movements like jump height19, and a great majority have found improved results from the creatine supplementation group versus the control group.
In fact, a meta-analysis20 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 review21 of studies on creatine supplementation found there was sufficient evidence that it may help increase cognitive function and reduce symptoms of depression, concussions, and certain traumatic brain injuries. Further evidence shows that exogenous creatine may also have protective effects in early neurodegenerative disorders22.
Potential Side Effects of Creatine
Studies examining the effects of long-term creatine supplementation have demonstrated no negative effects on liver, kidney, blood, bone, brain, or muscle function. More so, there is no data that shows creatine causes muscle cramps or leads to dehydration. On the contrary, according to Dr. Krissy Kendall, Ph.D., creatine supplementation has been proposed to increase total body water, which can help to maintain hydration status.
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Potential Risks of Creatine
Taking creatine, especially larger doses, may cause some occasional, minor gastrointestinal issues. “It’s estimated around 5 to 7% of people who take creatine may experience stomach aches; however, taking smaller doses (3-5 grams) or using a micronized form of creatine may help reduce gastrointestinal distress,” Dr. Kendall says. “Creatine loading may also lead to an initial weight gain of 1 to 2% body mass in the first few days due to water being pulled into the muscle; however, this is less likely to occur if following a low-dose protocol.”
“Generally, these side effects are more likely if you have an underlying gastrointestinal disorder such as IBS,” Dr. McGeady adds.
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Although it’s widely recognized as a safe supplement, it’s always a good idea to consult your physician or a nutrition expert before taking creatine, especially if you take the following medications due to potential interactions in the kidneys:
- Anything that affects the kidneys
- Diuretics
- Non-steroidal anti-inflammatory drugs (NSAIDs)
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Who Should & Should Not Take Creatine?
While creatine is most often recommended to athletes, bodybuilders, or everyday gym-goers (and those people should absolutely take 3-5 grams per day), there are many other people who should take creatine on a regular basis. For example, there is some research that indicates it might be beneficial to those who experience chronic headaches, dizziness, or brain injuries (such as athletes who play in impact sports).
Other studies have shown that creatine, when paired with a resistance training regimen, could slow down signs of aging. Additionally, the supplement and regular exercise may help improve bone density to prevent injuries. Women and other pre- and post-menopausal people may also experienced increased bone density.
Although creatine doesn’t appear to affect kidney function in healthy individuals, it’s recommended that people with pre-existing kidney problems avoid taking creatine. Additionally, people with liver disease or high blood pressure should talk to their doctor first before taking creatine as there may be possible interactions with medications they are currently prescribed. Check out our Creatine Alternatives page for our top picks that offer the same benefits without the side effects.
RELATED: Creatine Monohydrate Dosage
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. Additionally, creatine monohydrate is the most stable form of creatine on the market and the least likely to be contaminated by exogenous substances or breakdown byproducts12.
- Creatine HCL is a creatine molecule bound to hydrochloric acid to enhance its solubility and overall absorption rates. Because of this, Dr. Kendall explains, you may be able to take a smaller dose (1 to 2 grams) and still observe the same benefits as taking 5 grams of creatine monohydrate. Consuming less product may help curb bloating and other minor gastrointestinal symptoms you may experience when taking larger doses of creatine monohydrate.
- Kre-Alkalyn. “Manufacturers of Kre-Alkalyn claim that the addition of an alkaline powder (like bicarbonate) reduces the breakdown of creatine in the stomach leading to improved creatine uptake in the muscle,” says Dr. Kendall. “Improved absorption rates may mean you can skip the loading phase and still get the gains.”
- And lastly, similar to the other forms of creatine, creatine nitrate is thought to have greater solubility, meaning you may receive equal benefits from a smaller dose of creatine nitrate (3 grams) compared to creatine monohydrate.
- There are other creatine formulas—including creatine magnesium chelate, creatine ethyl ester, creatine citrate, and liquid creatine—but they’re not nearly as popular, and research surrounding their effects is limited.
The Best Time to Take Creatine
Creatine is the most-researched supplement in the world, and yet no study has been able to conclusively determine the best time to take creatine. We found three studies showing that there were no significant differences in people who took creatine before or after their workout, with one study23 saying it’s best to take it shortly prior to or following your training sessions rather than at a random time during the day.
RELATED: Do You Take Creatine Before or After Workout?
The Best Way to Take Creatine
The best way to take creatine is by starting with a creatine loading phase—or taking 5 grams of creatine monohydrate four to five times per day for a week, and then 5 grams per day going forward. This will ensure your creatine stores are fully loaded and that you’re reaping the most benefits from the supplement.
Best Creatine FAQS
How much creatine should I take?
If you’re taking creatine for the first time, it’s recommended to take 5 grams four to five times per day for a week (this is known as the “loading phase”, and then take 5 grams of creatine monohydrate every day after that. Some people may require closer to 3 grams per day, so it’s best to check with a nutritionist or physician.
Does creatine cause hair loss?
No, creatine does not cause hair loss. You might found some studies claiming it does, but the overwhelming amount of evidence states that there is no link between creatine supplementation and balding, according to a review of more than 500 studies.
Does creatine make you gain weight?
Creatine may increase your weight by helping you build and retain muscle mass, but if you’re wondering if it increases body fat the answer is no, according to a review of more than 500 studies on the supplement.
Is creatine safe?
For the vast majority of people, yes creatine is safe when consumed at the recommended dose (3-5 grams). A review of more than 500 creatine studies found it’s safe to use for adults, teens, and even children.
Is creatine a steroid?
No, despite the urban legends you may have heard creatine is not an anabolic steroid.
References
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