12 Best Creatine Supplements in 2024, Tested and RD Approved

Creatine may be one of the most popular supplements for muscle growth — and for good reason. Creatine is an amino acid that is known as a “muscle energizer” and is mostly stored in our muscles and brain. (1) Creatine has been widely studied over the years, with research supporting its status as a powerful tool for muscle growth, training endurance, cognitive function, and post-workout recovery. (15) 

But choosing between the different types of creatine can be tricky. So, to lend a helping hand, our team tested more than 40 top-performing picks across the category. With help and guidance from Jillian Kubala, RDN, a registered dietitian, we researched customer reviews and other verified sources to determine the best creatine supplements on the market today. If you want to reap the many benefits of creatine for yourself, odds are you’ll be able to find a worthwhile pick in our round-up.

Best Creatine Supplements of 2024

• Best Creatine Overall: Transparent Labs Creatine HMB
• Best Creatine Monohydrate: Jacked Factory Creatine Monohydrate
• Best Tasting Creatine: XWERKS Lift
• Best Unflavored Creatine: Onnit Creatine Monohydrate
• Best Post-Workout Creatine: Legion Recharge
• Best Budget Creatine: Nutricost Creatine Monohydrate
• Best Creatine HCl: Crazy Nutrition CRN-5
• Best Creatine for Beginners: Bulk Supplements Creatine
• Best Creatine Gummy: Swoly Creatine Gummy
• Best Creatine for Muscle Growth: Jacked Factory Growth Surge
• Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules
• Best Creatine for Women: Bear Balanced Creatine Gummies

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended to diagnose, prevent, and/or treat health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

Best Creatine Video Review

Join BarBend expert tester Jake Herod, NASM-CNC, and registered dietician nutritionist Chelsea Rae Bourgeois, MS, RDN, LD, as they answer some common questions about creatine and also share their picks for the best creatine powders, pills, and gummies.

https://www.youtube.com/watch?v=upO2MvJRM6g

How We Tested and Chose the Best Creatine

The BarBend team includes certified personal trainers, competitive athletes, and fitness enthusiasts with years of experience in the space. We tested more than 40 creatine products, examining the solubility, flavor, and price, among other factors to provide a well-rounded list. Here are all the factors we considered.

Creatine Type

One of the first questions we asked for each supplement was which type of creatine was used. Common creatine types include creatine monohydrate powder, creatine HCL, creatine nitrate, creatine HMB, and Kre-Alkalyn — a patented form of creatine designed for improved absorption.

Each creatine type has its own list of benefits and uses, and your body can interact differently with each. We tested and included the creatine type for each chosen pick, along with the benefits of that particular formulation.

This widely-studied supplement is also available as a powder, capsule, and even as a chewable gummy. We tried all of these different types to offer some perspective on each.

Solubility

When taken as a powder, you’ll need to mix your creatine with water. That refreshing pre-, intra-, or post-workout beverage can be unsatisfying, though, if the powder is difficult to dissolve. We personally mixed and shook up a number of the creatine powders chosen for this list, noting how easily the formulations dissolved in the process.

Taste

We understand that flavor preferences are subjective, so we tried to provide variety. We tested a number of different flavors, comparing our experiences to other reviewers. If the consensus was a positive reaction, we made note of it in this round-up.

Price

Creatine supplements are some of the most affordable on the market. In testing, we found that quality options typically come in between 50 cents and $1, with some even getting down to just 32 cents for a single dose. We’ve included premium creatine options at a variety of price points to create a well-rounded list that’s appealing to athletes of all budgets.

Third-Party Testing

We value supplement brands that are transparent about their product. So, we prioritized products that had some sort of third-party testing completed. This can help ensure that you’re actually getting the product that’s listed on the label in the written amounts.

Best Creatine Overall: Transparent Labs Creatine HMB

Transparent labs is by far one of our best creatine brands. As far as formulation goes, this product earned a high score. “Transparent Labs Creatine gets a 4.5 out of 5 for its formula,” Chelsea Rae Bourgeois, RDN, says. “The ingredients are clinically dosed and baked by science.” 

Transparent Labs Creatine HMB packs 5,000mg of creatine monohydrate per serving, which is ideal, as research suggests taking doses of creatine between three to five grams per day for at least 28 days may help increase creatine levels in your muscles. (31) 

This product includes 1.5g of HMB (hydroxymethyl butyrate), which has been associated with positive post-workout recovery, allowing your tired, damaged muscles to bounce back quicker for better performance. (24) “The addition of vitamin D is helpful, as a large percentage of the population has low or deficient vitamin D levels,” says Jillian Kubala, RD. “This can impact energy, muscle function, recovery, and more.” In this product, you get 60 percent of your daily value.

As our best creatine powder, this supplement is available in 11 different flavors with no artificial sweeteners. “I tried Black Cherry and didn’t love it as much as I have loved some other creatine powders. It tasted a little watered down, even with the recommended amount of water,” notes our tester who’s also a certified nutrition coach. That being said, she gave it a 4 out of 5 for taste, as some people may prefer the lighter flavor. 

Transparent Labs Creatine HMB.

We do wish this creatine dissolved a little better. “When I shook up this creatine, I noticed the floaties didn’t dissolve completely,” according to our tester who gave the solubility a 3.5 out of 5. So, if you don’t have an electric stirrer or blender, you may want a more soluble product.

Although we love this product, we don’t love the price tag. One 30-serving bottle costs $49.99, which is about $1.66 per serving. Since this is pricier than most other products, we had to give this category a 1 out of 5.

Factors	Rating
Formulation	4.5 out of 5
Flavor	4 out of 5
Solubility	3.5 out of 5
Cost per Serving	1 out of 5

Read our full Transparent Labs Creatine HMB Review.

Best Creatine Monohydrate: Jacked Factory Creatine Monohydrate

Many companies try their hand at making a good creatine monohydrate supplement, but we think this one is top-notch. Each serving of Jacked Factory’s simple creatine houses 5,000mg of creatine monohydrate with no additional ingredients. “Jacked Factory Creatine Monohydrate easily gets a 4.5 out of 5 for formulation,” according to Chelsea Rae Bourgeois, RDN. “You get exactly what you pay for — creatine without any alarming or unnecessary fillers.” 

Plus, it’s unflavored, so you can mix it with any beverage or stack it with other supplements. “It tastes like water to me,” according to our Head of Content and competitive weightlifter Kate Meier, so you don’t necessarily need to mix with other ingredients, either. She gave it a 5 out of 5 in the taste department however we recognize that some athletes may prefer at least one or two flavor options.

However, she did note that it didn’t dissolve entirely — “There was a little sediment that gathered at the bottom over time,” Meier said, giving the product a 4 out of 5 for solubility. Although specific creatine timing doesn’t necessarily matter, according to Kubala, research suggests that taking creatine shortly before and/or after a workout can be beneficial. (31) So, keep an electric stirrer handy. 

We gave the price per serving a solid 5 out of 5. One 85-serving container costs $34.99, which is only about $0.41 per serve, making it among our most cost-friendly choices. Plus, this one is available on Amazon Prime, so you’ll get it in a matter of days. 

Factors	Rating
Formulation	4.5 out of 5
Flavor	5 out of 5
Solubility	4 out of 5
Cost per Serving	5 out of 5

[Related: Does Creatine Make You Gain Weight?]

Best Tasting Creatine: XWERKS Lift

Flavored creatines are pretty uncommon, yet, even some unflavored products leave an unsavory aftertaste — that’s not the case here! XWERKS Lift Unflavored is truly unflavored, allowing it to mix well in a supplement stack. 

“I found it almost entirely undetectable mixed with protein powder or in my morning coffee,” our tester noted, giving the flavor a 5 out of 5. “Though it was a bit bitter mixed in water alone, I still found it manageable to drink.” A creatine we can mix in virtually any beverage? Count us in. 

XWERKS’ formula is pretty simple, which our team liked as well. “XWERKS Lift gets a 4.5 out of 5 for formulation,” according to Chelsea Rae Bourgeois, RDN. “The micronized creatine is easily digested and the supplement doesn’t contain any unnecessary fluff.”

Our testers also loved how easily this product dissolved, earning a 4.75 out of 5 for solubility. “This one doesn’t have a grainy taste at all,” according to our tester. “It mixed well, despite a tiny bit of settling after I left it untouched.” All you need is a blender bottle and you’re good to go.

Considering you get 80 servings per $49 bag, we gave the cost a 5 out of 5. One serving costs $0.61, which is lower than a good chunk of other brands on the market.

An area we docked it though? This product isn’t third-party tested, which can be an issue for high-level or professional athletes who compete. “If you’re an athlete who wants their creatine supplement to multitask, this may not be the one for you,” says Bourgeois. “This simple formula doesn’t include added ingredients for performance.”

Factors	Rating
Formulation	4.5 out of 5
Flavor	5 out of 5
Solubility	4.75 out of 5
Cost per Serving	5 out of 5

Read our full XWERKS Lift Review.

Best Unflavored Creatine: Onnit Creatine Monohydrate

Though having a variety of flavor options can be fun, supplement stackers usually prefer an unflavored creatine powder. Onnit Creatine Monohydrate is a no frills creatine supplement — it’s 5g of micronized creatine monohydrate per serving, and comes in a very neutral unflavored powder. Our tester rated the taste (or lack-thereof) a 5 out of 5 — we consider this a big win for Onnit since a lot of “unflavored” powders aren’t truly unflavored.

This creatine is also a solid option for athletes, as it contains no ingredients outside of the creatine itself — you won’t find any additional carbs, fats, or calories in this blend. “Onnit Creatine Monohydrate gets a 5 out of 5 for its formulation,” Chelsea Rae Bourgeois, RDN, says. “Hard to give it any other score when it provides the upper end of the optimal range of creatine without any unnecessary fluff ingredients!”

“It dissolved really well for me,” our tester (and certified nutrition coach) noted, giving the solubility a 5 out of 5. This isn’t something you’ll find with all creatine monohydrates, and if you’re stacking with a variety of other powders, the small granule size is a huge plus — the last thing you want is your creatine clumping with your protein powder at the bottom of your shaker bottle.

The 5g dose is right on par for creatine monohydrates, and at $0.50 per serving, our team gave the price per serve a 3 out of 5. It’s certainly not the priciest option on the market but you can find even cheaper products. Plus, there’s no option to bulk buy, which some athletes may prefer.

Factors	Rating
Formulation	5 out of 5
Flavor	5 out of 5
Solubility	5 out of 5
Cost per Serving	3 out of 5

[Related: Creatine Vs. Pre-Workout — Differences and When to Take Each]

Best Post-Workout Creatine: Legion Recharge

You don’t necessarily need to take creatine before training. Actually, it can work as a post-workout supplement, especially Legion Recharge. !e like this pick for its impressive 5,000mg of micronized creatine. This value is in-line with recommended servings for optimal ATP turnover, which can help promote strength gain and lean muscle growth. (2) 

We also appreciate Recharge’s heightened focus on post-workout recovery, thanks to the corosolic acid. This ingredient is included to help improve exercise performance, though more research on the benefit is needed, Kubala says. Also, the 2.1g serving of carnitine has been linked to increased muscle mass, accompanied by weight loss and reduced physical and mental fatigue. (30)

“I like that Legion included corosolic acid — not many creatine supplements do,” according to Chelsea Rae Bourgeois, RDN. “Recharge’s formulation scores a 4.25 out of 5 in my book.” 

Athletes get multiple flavor options. Our tester and certified nutrition coach tried the Strawberry Lemonade, noting that the taste was, “Pretty sweet, but also tart … I liked it.” Also, this creatine powder was a breeze to blend up, showing no issues with solubility and no grittiness when sipped throughout our post-workout cooldowns. Our team gave this product a 5 out of 5 for both taste and solubility. 

One 30-serving container of Recharge is $47.99, which is about $0.80 per serving. We had to give the cost a 3 out of 5, as you can easily find creatine supplements at $0.50 per serving (or less). That being said, this formula does include some beneficial post-workout ingredients.

One note: Watch out for the sweetener. “Legion Recharge is sweetened with stevia, which isn’t tolerated by everyone,” says Bourgeois. “Even the unflavored option includes the natural sweetener.” So, if you’re sensitive to added sweeteners, you may prefer another pick.

Factors	Rating
Formulation	4.25 out of 5
Flavor	5 out of 5
Solubility	5 out of 5
Cost per Serving	3 out of 5

Read our full Legion Recharge Review.

Best Budget Creatine: Nutricost Creatine Monohydrate

Unlike some of the best greens powders, for instance, you don’t need to spend a ton of money on creatine to get a quality product. At only 32 cents per serving (and cheaper in bulk), Nutricost’s Creatine Monohydrate is the perfect example of a high-quality creatine at a budget-friendly price. For cost per serving, this pick definitely earned a 5 out of 5. 

The formula for this creatine is pretty simple. The Unflavored pick only contains five grams of creatine monohydrate and no additional ingredients. However, we did have to give the formulation a 4.5 out of 5, as the flavored picks do contain sucralose, which may not digest well for some athletes. 

“This unflavored creatine is actually completely tasteless,” our tester said, giving the flavor a 4.5 out of 5. “I’ve paired this supplement with my pre-workout and other powders, yet it never affected the taste.”

Unfortunately, though, this product wasn’t as soluble as we would have liked. “This creatine settled a lot,” our tester said, giving this category a 3 out of 5. “This is pretty common for creatine but it does gather at the bottom of my cup.”

Our team does wish this product were third-party tested, though. The brand does claim the product was third-party tested, though our team can’t actually find any specifics on the website. 

Factors	Rating
Formulation	4.5 out of 5
Flavor	4.5 out of 5
Solubility	3 out of 5
Cost per Serving	5 out of 5

[Related: Should You Take Creatine Before or After a Workout?]

Best Creatine HCl: Crazy Nutrition CRN-5

Unlike most creatine supplements, Crazy Nutrition CRN-5 mixes creatine monohydrate, creatine malate, and creatine pyruvate. Plus, you also get electrolytes, including calcium, magnesium, sodium, and potassium, so you stay hydrated during a sweaty workout session. We did have to ding the formula just a bit, though (it earned a 3.75 out of 5), as it contains a juice powder blend and sucralose.

After trying the Lemon Lime flavor, our expert tester, Kate Meier, CPT, really enjoyed the taste. “I thought it tasted pretty yummy,” she said, giving the flavor a 4 out of 5. “It’s not overly sweet or sour — it’s more in the middle. I’m also a big fan of lemon lime flavored things, so I would absolutely drink this again.” 

After mixing this powder in a shaker cup, though, Meier did notice some issues with the solubility, giving this factor a 4 out of 5. “If you look closely, you can notice that it doesn’t fully dissolve, which some athletes may not love,” she said. “You can definitely see little grain particles floating in the liquid.”

Our tester didn’t notice any negative side effects, which was a big bonus. We do wish, however, that the formula were a little more price-friendly. One bag costs $44.99, which is about $1.49 per serving. You can definitely find more budget-friendly creatine supplements on this list, so we had to give Crazy Nutrition a 3 out of 5 here. Though, you can set up a subscription and save.

Factors	Rating
Formulation	3.75 out of 5
Flavor	4 out of 5
Solubility	4 out of 5
Cost per Serving	3 out of 5

Best Creatine for Beginners: Bulk Supplements Creatine

If you’re a beginner looking for a product that can potentially help boost your athletic performance, this pick is simple and — we think — a great starting point. “Bulk supplements did an excellent job with this creatine powder,” Chelsea Rae Bourgeois said, giving the formulation a 4.5 out of 5. “You get 5g of micronized creatine and no added ingredients, so it’s incredibly simple.” 

Bulk Supplements Creatine is 100 percent pure creatine monohydrate and includes no other ingredients. This can be a great option for beginners, as it allows you to see how that ingredient alone may affect your performance and recovery.

This one doesn’t have any flavor options, unfortunately. But this may work well for a beginner trying new supplements, as it can stack well with the best protein powders or greens powders. Our team gave the flavor a 4 out of 5.

Our tester, a certified nutrition coach, noted that this Bulk Supplements profile mixes well with different liquids, creating no issues when added to a stack of pre-workout or post-workout supplement formulations. “However, I noticed this bag doesn’t come with a scooper,” she says, which is a bit of a downside for those looking for a reliable measuring tool. 

We also like that Bulk Supplements offers capsules in addition to powder form creatine. Though you shouldn’t experience any issues with the solubility here, capsules are a nice alternative for those who need a more convenient option. You can choose from four capsule options, including either vegetarian or gelatin capsules at either 100 or 300 capsules per bottle.

The powder comes in six buying options from three and a half ounces all the way up to 55 pounds. The price per serving will vary, depending on the size you get, but the standard 1.1-pound bag is only $21.96, which is about $0.22 per serving. Needless to say, this one earned a 5 out of 5 for cost.

Factors	Rating
Formulation	4.5 out of 5
Flavor	4 out of 5
Solubility	4.5 out of 5
Cost per Serving	5 out of 5

Read our full Bulk Supplements Creatine Review.

Best Creatine Gummy: Swoly Creatine Gummies

Gummies can be a delicious way to take your supplements. Swoly Creatine Mono Gummies fall right in line here — “I thought these creatine gummies were freakin’ delicious,” our Head of Content and lead product tester Kate Meier noted, giving the flavor a 5 out of 5.

It’s easy to take gummies (like these from Swoly) with you on the road, making them one of the simplest options on this list. “Swoly Creatine Gummies get a 4 out of 5 for their formulation,” Chelsea Rae Bourgeois, RDN, says. “I’m a fan of the amount of creatine monohydrate provided in each serving. Deductions came from the use of artificial flavors and small amounts of added sugar.”

Aside from the two and a half grams of added sugar, there are four grams of creatine monohydrate in each serving of Swoly gummies. This is right in range for your daily recommended three to five grams, but most of the best creatine brands dose their creatine monohydrate products closer to five grams, making this one a bit on the low side. (29) 

We gave these gummies a 5 out of 5 for swallowability. “They’re so easy to eat and delicious,” Meier said. “I genuinely look forward to eating these.” 

Meier’s enthusiasm can’t hide the fact that this is an expensive supplement, though. Swoly’s 30-serving bottle costs $34.99, putting these gummies at $1.17 per serving — almost $0.75 per serving higher than other creatines. We gave these a 1 out of 5 for cost per serving but as Meier puts it, “They’re expensive for sure, but if you need a gummy option, these are so good.”

One thing to note: Creatine gummies are relatively new, according to Bourgeois. “Most research has looked at the effects of creatine powders,” she says. “There hasn’t been much research, if any, on creatine gummies and digestion’s impact on their effects.” So, if you’re doubtful, opt for a powder.

Factors	Rating
Formulation	4 out of 5
Flavor	5 out of 5
Swallowability	5 out of 5
Cost per Serving	1 out of 5

Best Creatine for Muscle Growth: Jacked Factory Growth Surge

For our best creatine for bulking, we chose a creatine supplement containing 3,000mg of creatine monohydrate, which may aid in muscle recovery and support strength gain. (7) Plus, this supplement contains various other ingredients that may help promote recovery and strength gain.

The betaine may help promote recovery after intense workouts, thanks to its potential to protect protein cells from environmental stress. (6) “Together, all of these ingredients work to improve blood flow and nitric oxide production to maximize your anaerobic performance,” according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 4 out of 5.

From a taste perspective, we enjoyed the variety at play across the different flavors. Our tester (and certified nutrition coach) tried the Cherry Limeade specifically, and had some thoughts. “I really liked the flavor, but there was a little bit of an aftertaste.” It wasn’t enough to keep her from buying the product again — she still gave the taste a 5 out of 5 rating.

When it comes to mixing a drink for your training, though, we highly recommend giving Growth Surge a fair shake (pun intended). We gave solubility a 3 out of 5, as we noticed a heavy presence of floaties. For those who hate clumping, this may not be the best pick.

The cost per serving wasn’t exactly ideal, unfortunately. One 30-serving container costs $39.99, which is about $1.33 per serving. We had to give Jacked Factory a 1 out of 5 in this category, as you can definitely find cheaper options. However, if you want a creatine that’s focused on building muscle, this is a good choice.

Factors	Rating
Formulation	4 out of 5
Flavor	5 out of 5
Solubility	3 out of 5
Cost per Serving	1 out of 5

[Related: Should You Take Creatine Before or After a Workout?]

Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules

Some athletes don’t love carrying a shaker bottle around all the time. And in that case, creatine capsules can be pretty convenient. In that case, we recommend Optimum Nutrition Micronized Creatine Capsules. 

While we do like the simplicity of the formula, we had to give the formulation a 3 out of 5. You only get 2,500mg per two-capsule serving, which is on the lower side. Though, Optimum Nutrition recommends two servings twice a day (which gets you to a 5,000-milligram serving), that does drive up the price per serving.

Luckily, though, our testers did find the swallowability simple. “These were plenty easy to swallow,” according to our tester, who gave this product a 5 out of 5 in that category. However, we do know that taking two servings a day can be a lot of pills to swallow.

As these are unflavored pills, our testers gave the taste a 5 out of 5. They also don’t seem to leave any kind of aftertaste, which is a plus. After all, you don’t want a foul taste in your mouth during a workout.

According to Optimum Nutrition, this product was tested for banned substances. So, most athletes should be okay taking this product. However, our team does wish it was Informed Sport Certified, just to give athletes a little more security. The brand doesn’t show which third party tested the product and we wish there were a little more transparency.

At first glance, we liked the budget-friendly price of this product. However, we had to give Optimum Nutrition a 3 out of 5. $0.47 per serving is pretty cheap but the brand does recommend two servings per day, whereas others only recommend one serving per day. As a result, you’re essentially paying $0.94 per full dose, which is pretty expensive. 

Factors	Rating
Formulation	3 out of 5
Flavor	5 out of 5
Solubility	5 out of 5
Cost per Serving	3 out of 5

[Related: Optimum Nutrition Creatine 2500 Caps — Why Pills?]

Best Creatine for Women: Bear Balanced Creatine Gummies

If we’re being totally honest, no one creatine supplement is necessarily better than another for specific gender identities. Everyone’s body is different and has different needs. For that reason, it’s best to consult your personal physician before taking new supplements. That being said, we did love this pick for athletes who want a convenient gummy option.

This formula is pretty solid, including 3,000 milligrams of creatine monohydrate, 50 milligrams of l-theanine, and 50 milligrams of l-tyrosine. While we do like these beneficial additions, we do wish there were more creatine per serving. This pick still gives you a clinically-effective dose, but most creatine supplements tend ot pack five grams. For that reason, we gave the formulation a 4 out of 5.

We thought these were super easy to consume, too. As these are a gummy, there’s no solubility to consider. That being said, these are only three gummies per serving (some others are six gummies per serve), so we gave the swallowability a 5 out of 5.

Our testers also thought the flavor was pretty solid, giving it a 4 out of 5. “These tasted a lot like gummy candy, which I liked,” one tester said. “The blueberry did taste a little artificial but that was to be expected, given they’re gummies.”

As with the other gummies we’ve listed on this page, Bear Balanced isn’t the most budget-friendly pick, unfortunately. One serving is about $1.60, which is more than a dollar per serving more than most other picks on this list. So, if you prefer a cheaper creatine, you may want to look elsewhere.

Factors	Rating
Formulation	4 out of 5
Flavor	5 out of 5
Solubility	4 out of 5
Cost per Serving	1 out of 5

Potential Benefits of Creatine

Creatine is one of the few supplements on the market with a large number of studies supporting its effects. It may also have some serious benefits for your energy and power levels. Read a more in-depth analysis of each below.

Improved Power and Energy

Because of its ability to help you produce more ATP (adenosine triphosphate), which is at-the-ready energy, creatine may help improve power output, potentially improving your performance by 10 to 15 percent. (12) So, creatine may be able to help you bust out an extra rep or two for power-focused exercises like the bench press, medicine ball slams, and box jumps.

Additionally, a review of creatine for exercise performance found that creatine seems to pose no health risks and may boost performance in those who are performing max reps or sprints. (11)

More Muscle Growth

While creatine has been strongly linked to improved performance in training, some studies show it can also help build muscle. This is, in part, due to creatine’s ability to help the body crank out extra reps, which can lead to boosted strength over time. Other research has also found creatine to be linked to lean muscle gains. (13) 

Other Potential Benefits

Creatine isn’t only for strength training — it may help in a variety of other areas, too. Creatine may also have benefits for mental health, as some research suggests it may help alleviate symptoms in some people with depression. That being said, more research is needed in this area. (14) 

Additionally, early studies researching creatine’s effect on depressive disorders suggest that regular supplementation may help athletes by reducing disruptions in brain energy production, storage, and utilization. (15) (16) Creatine may also help improve your kidney functions, making it an excellent supplement option for athletes suffering from chronic kidney disease. (17) 

How to Choose the Best Creatine for You

When you’re ready to buy a creatine supplement, you may be overwhelmed given the breadth of assortment across the category. Fear not, though. Finding the ideal creatine supplement for your needs can be easy if you look at the right factors before adding a pick to your cart.

Price

We provide a pretty serious price range on this list with picks ranging from 33 cents per serving all the way up to $3.00 per dose. These prices fluctuate depending on the formulation, ingredient list, dosage, and type of creatine used in the formulation. Monohydrate tends to be the most cost-friendly. Of course, though, be sure to look for a creatine supplement that comfortably fits into your budget.

Dosage

The correct dosage varies depending on personal preference. Generally, aim to consume about 0.03 grams of creatine per kilogram of bodyweight per day. But some athletes can even take up to 10 grams of creatine daily if their activity levels call for it. (15) 

In general, it’s best to look for a creatine that’s going to provide you with an optimal amount of servings from the start. Do a little math to see how much creatine you’ll likely need for a given stretch, and try to find a pick that can facilitate your consumption without requiring re-orders on the regular.

Type of Creatine

There are several types of creatine to choose from, and depending on your needs, one may be better suited than another. If budget and research-backed supplements are what drive you, creatine monohydrate may be your best bet. Micronized creatine is a more dissolvable formulation, meaning it has better mixability than other forms. (15) 

If you have a sensitive stomach, opting for a buffered formula or creatine with a different pH (such as kre-alkalyn) may be more digestible. You may also opt to use creatine HMB, which has been linked to potential fat loss and strength gains. (9)

Ultimately, the best type of creatine is the type that makes sense for your lifestyle and your goals, but you’ll want to consider which type makes the most sense for your personal needs.

Formulation

There is no right or wrong formulation but there is likely one pick that’s best for you. Creatine supplements come in pills or powders. So, if you have a hard time swallowing pills, a powder may be your best bet. If you prefer to mix your creatine with your other supplements like beta-alanine or a post-workout supplement you may want to go with an unflavored powder option.

Additionally, some creatine supplements come with other ingredients. For example, you may prefer a pre-workout where creatine is just one of many ingredients, or a supplement where creatine is the star of the show. This all depends on your goals, your preferences, and your budget.

[Related: Should You Take Creatine Before or After a Workout?]

Potential Risks and Side Effects of Creatine

Before adding any new supplement to your regular routine, it’s best to consult a healthcare professional, especially if you have any pre-existing conditions. While creatine is a largely safe, well-researched supplement, according to the Mayo Clinic, there are some side effects to consider. 

Some People Don’t Respond to Creatine

A small number of people, perhaps twenty percent, are called creatine non-responders: Their bodies don’t uptake creatine the same way most people do. (19) It’s hard to know if you’re one of them until you start taking it. This is one of the reasons it’s great that creatine is so inexpensive: You’re not down too much money if you come to find that you don’t respond to the supplement.

Potential Weight Gain

Although this isn’t necessarily a bad thing at all, creatine can cause some water retention, according to the Cleveland Clinic. As a result, you may see the number on your scale go up. However, this is because the supplement may cause you to hold a little extra water. Unless you’re eating more calories than you burn (aka a surplus), the gained weight likely won’t be body fat.

Potential Stomach Upset

Some athletes may experience some nausea or diarrhea after taking creatine, per the Cleveland Clinic. Every athlete’s body is different and some may have a negative reaction to this supplement. This isn’t super common but if you have a sensitive stomach, it’s best to start with very little doses and gradually increase the amount you’re taking as you assess your tolerance.

[Related: 4 Creatine Side Effects You Need to Know About]

Final Word

Creatine works by drawing water into your muscles, and this hydration over time can potentially provide more power to boost athletic performance. You can choose from creatine monohydrate, creatine hydrochloride, or creatine with added supplements — all will generally have the same effects; you just need to decide which one will suit your lifestyle and workout regimen best. 

Once you’ve weighed your options, let this list be your total guide to all things creatine — what it can be used for, what you should consider before buying, what you’re going to pay for it — to help you find the perfect match for your needs. 

FAQs

References

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