What Is the Best Creatine? Top 5 Expert Picks
Posted by Leonard Shemtob on Jul 16, 2025
If you’re trying to build muscle, boost your strength, or just improve your workouts, you’ve probably heard of creatine. But with so many types and brands out there, it’s hard to know which one actually works best.
In this guide, we’ll break it all down for you—what creatine really is, the different types (like monohydrate, HCL, and more), and how each one works. We’ll also share our top 5 best creatine supplements and help you figure out how to choose the right one based on your goals and body.
[Related] Best Creatine for Muscle Growth: Top Choices and Pro Tips
Quick Summary
- Creatine is a highly effective and well-researched supplement that boosts strength, muscle growth, and athletic performance by increasing energy availability in your muscles.
- While Creatine Monohydrate is the "gold standard", backed by the most scientific evidence for effectiveness and affordability, various other types exist, each with unique claims regarding absorption or side effects.
- Our guide will explain the different types of creatine in detail, helping you understand their pros and cons beyond just monohydrate.
- We'll share our top 5 recommended creatine supplements, carefully chosen for their quality, purity, and proven effectiveness.
- Our #1 Pick: Creatine by Psycho Pharma is our top choice, featuring pure creatine monohydrate to support strength, muscle growth, and overall workout performance.
What Exactly is Creatine, and How Does It Work?
Creatine is a natural compound found mainly in your muscles and brain. It is made from three amino acids—glycine, arginine, and methionine—and your body produces it in the liver, kidneys, and pancreas. You also get creatine from foods like red meat and seafood, but in much smaller amounts compared to supplements.
Inside your muscles, creatine turns into phosphocreatine, which acts as a quick energy reserve. When your muscles need energy—especially during short bursts of intense activity like weightlifting, sprinting, or any high-intensity exercise—phosphocreatine donates a phosphate group to help regenerate adenosine triphosphate (ATP).
ATP is the primary energy molecule your cells use to fuel muscle contractions. By increasing phosphocreatine stores, creatine helps your body rapidly produce more ATP, allowing you to train harder and recover faster.
Beyond fueling immediate energy needs, creatine also supports muscle growth by improving strength and aiding recovery. It may even have benefits for brain function, as some creatine is stored in the brain.
Overall, creatine works by providing your muscles with a reliable energy source, enabling better workout performance and helping build muscle mass over time.
Benefits of Creatine
Boosts Muscle Energy Production
Creatine helps your muscles produce more energy during high-intensity, short-duration activities like weightlifting and sprinting. It increases levels of phosphocreatine in muscle cells, which is used to rapidly regenerate ATP, the primary energy source for muscle contractions. This extra energy allows you to train harder and longer.
Increases Muscle Strength and Size
Supplementing with creatine has been shown to significantly increase muscle strength and muscle mass. It promotes muscle growth by increasing the water content in muscle cells (called cell volumization) and stimulating biological pathways that build muscle fibers. Studies show creatine users gain more muscle compared to those who only train without it.
Enhances High-Intensity Exercise Performance
Evidence shows that creatine improves your ability to perform high-intensity exercise by boosting strength, sprint speed, power, and endurance. It also helps reduce fatigue during repeated bouts of activity. This means better performance in sports and workouts requiring short bursts of energy.
Supports Recovery and Reduces Fatigue
Creatine can aid post-exercise recovery by replenishing energy stores more quickly. It may also reduce muscle damage and soreness, enabling you to recover faster between training sessions.
Possible Cognitive and Neurological Benefits
Some research suggests creatine might support brain health by increasing phosphocreatine levels in the brain, potentially improving memory and mental fatigue. It has also been explored for helping conditions like Parkinson’s disease, though more studies are needed to confirm these effects in humans.
Safe and Well-Researched Supplement
Creatine is regarded as safe for most healthy people when taken at recommended doses. It is one of the most studied sports supplements with decades of research backing its effectiveness and safety.
Types of Creatine
Not all creatine is the same. While creatine monohydrate is the most common, there are several other forms on the market—each with slight differences in absorption, digestion, and overall feel.
Let’s break down the main types so you can decide which one works best for your body and training style.
1. Creatine Monohydrate
This is the original and most widely studied form of creatine. It's simply a creatine molecule that has one water molecule attached to it. It's the benchmark against which all other forms are compared due to its long history of research and proven effectiveness. When you hear about the benefits of creatine in scientific studies, they are almost always referring to creatine monohydrate.
Pros:
- Most scientifically studied and proven effective
- Affordable and widely available
- Increases strength, muscle mass, and workout performance
- Generally safe with minimal side effects
Cons:
- Some people experience mild bloating or stomach discomfort.
- Might not dissolve easily in water unless micronized
2. Creatine Hydrochloride (HCl)
Creatine HCl is a creatine molecule bonded with hydrochloric acid. The primary characteristic of this bonding is significantly increased solubility in water. Manufacturers propose that this higher solubility leads to better absorption in the gut and potentially less stomach discomfort compared to monohydrate, allowing for smaller effective doses. It’s often marketed as a creatine that doesn't require a "loading phase" or cause bloating due to its rapid dissolution.
Pros:
- Easier to mix and dissolve
- May require smaller doses due to better solubility
- May cause less bloating or digestive discomfort
Cons:
- Less researched compared to monohydrate
- Often more expensive
- No strong evidence showing superior effectiveness over monohydrate
3. Buffered Creatine (Kre-Alkalyn)
Buffered creatine, often seen under brand names like Kre-Alkalyn, involves adding an alkaline powder (like sodium bicarbonate) to creatine. The underlying theory is that the acidic environment of the stomach can degrade some creatine into creatinine (a waste product) before it reaches the muscles.
By "buffering" the creatine to a higher pH, this form aims to protect the creatine molecule, leading to more stable absorption and, theoretically, greater efficacy with fewer side effects like bloating.
Pros:
- Claims to reduce conversion to inactive creatinine
- May cause fewer stomach issues
Cons:
- Studies don’t strongly support claims of better absorption or performance.
- Typically more costly
- Limited research available
4. Creatine Ethyl Ester (CEE)
Creatine Ethyl Ester is a creatine molecule that has been chemically modified with an "ester" group. The idea behind this modification was to make creatine more "lipophilic" (fat-soluble), which was theorized to improve its absorption through cell membranes and prevent its degradation. It was initially marketed as a superior form that would absorb more efficiently and bypass the need for a loading phase, as well as eliminate bloating.
Pros:
- Marketed for faster absorption
- Less water retention than monohydrate (theoretically)
Cons:
- Research shows it's actually less effective than monohydrate.
- May break down too quickly before reaching the muscles
- Can be more expensive without added benefits
5. Creatine Nitrate
Creatine nitrate is a compound formed by bonding creatine with a nitrate molecule. Nitrates are well-known in the supplement world for their ability to enhance nitric oxide production in the body, which can lead to vasodilation (widening of blood vessels), promoting increased blood flow and the popular "muscle pump" sensation during workouts. The thought here is to combine the performance benefits of creatine with the blood flow benefits of nitrates.
Pros:
- May support muscle pumps and endurance
- Mixes better than monohydrate
Cons:
- Limited research
- Higher price point
- It might be a lower creatine yield per dose.
6. Creatine Magnesium Chelate
This combines creatine with magnesium, an important mineral involved in energy production. Some studies suggest it might improve performance, specifically in repeated sprints.
Pros:
- May support energy metabolism better due to the magnesium content
- Could enhance specific types of athletic performance
Cons:
- Limited research and evidence
- Typically costs more
- Not significantly better than creatine monohydrate overall
7. Creatine Citrate
Creatine is bound with citric acid to increase solubility in water. It is easier to mix but contains less creatine by weight compared to monohydrate.
Pros:
- Better solubility and taste in drinks
- It may be gentler on the stomach for some users
Cons:
- Contains less creatine per dose (~40%)
- Often requires higher doses for the same effect.
- More expensive relative to creatine content
8. Micronized Creatine
Micronized creatine monohydrate features smaller particles, improving its mixability and potentially absorption.
Pros:
- Mixes easily with liquids
- May reduce digestive discomfort compared to regular monohydrate
Cons:
- More expensive than non-micronized creatine supplements
- Effectiveness similar to regular creatine monohydrate
9. Liquid Creatine
This is creatine available in a liquid form, but it can degrade quickly over time, losing potency.
Pros:
-
Convenient for quick consumption without mixing powder
Cons:
- Less stable, can break down into creatinine before use
- Often more costly
- Generally not recommended over powder forms
10. Creatine Malate (and Di/Tri-creatine Malate)
Creatine bonded with malic acid, which may improve solubility and support aerobic energy production. Di- and tri-creatine malate include two or three creatine molecules linked to malic acid.
Pros:
- Better water solubility than monohydrate
- May assist in extended endurance performance
Cons:
- Less research on effectiveness
- Usually more expensive
- Slightly lower creatine content per dose
Other Less Common Forms
- Creatine Orotate: Creatine bound to orotic acid, proposed to enhance absorption and cellular uptake.
- Glycosylated Creatine: A newer form attached to sugar molecules to improve stability.
- Creatine Pyruvate: Creatine bound to pyruvic acid, aimed at aiding energy production via the Krebs cycle.
So, What Is The Best Creatine For You?
When it comes to picking the "best" creatine, the most important thing to know is that creatine monohydrate is almost always the answer. This specific form of creatine has been studied the most, and science consistently shows it's the most effective for boosting performance and muscle growth.
It's considered the "gold standard" because it works reliably and has no unnecessary additives. While you might see other types of creatine out there, like creatine hydrochloride (HCl) or creatine ethyl ester, they generally don't have the same strong research backing.
For example, creatine HCl is thought to dissolve better in water, which some hope means you can use a smaller dose, but there aren't enough human studies yet to prove it's better than monohydrate.
Creatine ethyl ester, despite claims of superior absorption, has actually been found to be less effective than monohydrate at increasing creatine levels in muscles and blood.
Our List of the Best Creatine Supplements
- Psycho Pharma Creatine: Best budget pure monohydrate + Best Overall
- Creatine-X by PrimaForce: Unique blend of 10 creatine types for comprehensive workout support and absorption
- Bucked Up Six Point Creatine: Six-form creatine formula designed for sustained energy and enhanced recovery
- Alpha Lion SuperHuman Post: All-in-one recovery + creatine + muscle growth
- Bucked Up Creatine Monohydrate: Simple, pure micronized creatine monohydrate for fast absorption
1. Creatine by Psycho Pharma
Creatine by Psycho Pharma is a straight-to-the-point supplement that delivers pure creatine monohydrate with no fillers, flavors, or extra stimulants. It’s designed for lifters and athletes who want a clean and effective creatine source to improve strength, endurance, and muscle growth.
Psycho Pharma focuses on lab-tested quality without fillers or marketing gimmicks. Since it contains only creatine monohydrate, you know exactly what you’re getting—nothing more, nothing less.
This product dissolves well in water and stacks easily with pre-workouts, protein shakes, or any supplement of your choice. With 5 grams per serving, it hits the clinically effective dose used in most studies. It's unflavored, so it won’t mess with your tastebuds when added to your regular drinks.
Ingredients:
-
Creatine Monohydrate: 5,000 mg (per serving)
Other ingredients: None
Pros:
- Contains only pure creatine monohydrate
- Clinically effective dose (5g per serving)
- Third part tested
- Unflavored and easy to stack with other supplements
- Budget-friendly
- No stimulants or additives
- Suitable for all fitness levels
Cons:
- No additional ingredients or blends for extra benefits
- May cause bloating for some users sensitive to creatine monohydrate
- Unflavored taste might not be enjoyable for some users when taken alone
Customer Reviews: Creatine by Psycho Pharma
Good stuff
“good stuff, good quality, good price - will order again”
-Dez
2. Creatine-X by PrimaForce
Creatine-X by PrimaForce is a high-performance creatine supplement that blends 10 different types of creatine to maximize strength, muscle growth, and workout recovery. This blend gives users a comprehensive dose of creatine forms that dissolve well and support rapid absorption and effectiveness.
Tested in NSF Certified, GMP-compliant, and FDA-registered facilities, Creatine-X ensures purity and quality for serious athletes and fitness enthusiasts. The powder is unflavored, mixes easily in water, and tends to cause less bloating compared to some other forms.
Ingredients:
- Creatine Monohydrate
- Magnesium Creatine Chelate
- CON-CRET® Creatine Hydrochloride (HCl)
- Creatine Citrate
- Creatine Anhydrous
- Creatine AKG (2:1)
- Creatine Ethyl Ester HCl
- Creatine Pyruvate
- Di-Creatine Malate
- Tri-Creatine Malate
Pros:
- Unique blend of 10 creatine types targeting absorption and effectiveness
- NSF Certified and GMP-compliant for guaranteed purity
- Unflavored and mixes easily without a gritty texture
- Non-GMO and gluten-free
- May reduce bloating compared to pure monohydrate for sensitive users
- Potent formula potentially effective at lower doses
- May appeal to those looking for an "all-in-one" creatine solution.
Cons:
- Multi-creatine blends have mixed scientific support compared to pure monohydrate.
- Some users may prefer single creatine type supplements for simplicity.
- Unflavored! No flavor options
- May be unnecessary for beginners or casual users who do well on standard creatine monohydrate
3. Bucked Up Six Point Creatine
Bucked Up Six Point Creatine is a unique formula that blends six different types of creatine in one product. It’s designed to cover all angles of creatine absorption, solubility, and performance. The blend includes Monohydrate, Gluconate, Anhydrous, Tri-Creatine Malate, Creatine Ethyl Ester HCI, and Di-Creatine Malate —each with its own potential benefits.
It is unflavored and free of fillers, making it easy to mix into any beverage without altering the taste. The carefully balanced blend includes forms that promote rapid muscle hydration and others that provide longer-lasting creatine availability, fitting well for athletes wanting comprehensive creatine support.
Ingredients
- Creatine Monohydrate
- Creatine Gluconate
- Creatine Anhydrous
- Tri-Creatine Malate
- Creatine Ethyl Ester HCI
- Di-Creatine Malate
Pros:
- Combines six types of creatine for full-spectrum benefits
- Supports muscle growth, energy, and recovery through varied release rates
- Free from fillers and flavoring; mixes easily with drinks.
- Aims to improve brain function and reduce fatigue
- Uses transparent dosing without proprietary blends
- May enhance absorption and reduce bloating
Cons:
- More complex formulas may be confusing for beginners.
- More expensive compared to single-form creatine supplements
- Again, the unflavored version may taste bitter to some.
- Some users may prefer simpler single-form creatine products
4. Alpha Lion SuperHuman Post
Alpha Lion SuperHuman Post is a post-workout recovery formula that includes creatine as part of a multi-ingredient blend. It’s designed to support muscle recovery, hydration, and muscle-building after intense workouts.
This dietary supplement combines clinically dosed, science-backed ingredients to maximize muscle protein synthesis (MPS) by increasing mTOR activity for several hours post-exercise. The formula goes beyond typical protein-based recovery, delivering a trifecta of anabolic nutrients—creatine monohydrate, betaine anhydrous, and Velositol (a patented amylopectin and chromium complex)—to accelerate muscle growth and lean body mass gains.
Electrolytes such as sodium, potassium, and calcium citrate support hydration and muscle function, while AstraGin, a natural plant extract, enhances nutrient absorption for optimal results. The product is fully transparent with no proprietary blends, allowing users to see exact ingredient doses.
Ingredients
- Creatine Monohydrate: 5000 mg
- Betaine Anhydrous: 2500 mg
- Velositol Amylopectin Chromium Complex: 2000 mg
- Sodium Citrate: 75 mg
- Potassium Citrate: 75 mg
- Calcium Citrate: 25 mg
- AstraGin (Astragalus membranaceus and Panax notoginseng root extracts): 50 mg
- Other ingredients: Citric Acid, Malic Acid, Natural & Artificial Flavors, Silicon Dioxide, Sucralose, Acesulfame Potassium, FD&C Yellow #5
Pros:
- Convenient all-in-one formula (creatine + recovery).
- Includes electrolytes to support hydration and muscle function
- AstraGin improves absorption and nutrient uptake.
- Fully transparent formula with no proprietary blends
- Banned substance free
- Great taste & mixability vs. plain creatine.
- All Ingredients are GRAS (Generally Regarded as Safe)
Cons:
- Contains artificial sweeteners and colorants, which may not suit everyone
- Slightly higher price point compared to basic creatine supplements due to premium ingredients
- Contain ingredients some users don't need or prefer.
5. Bucked Up Creatine Monohydrate
Bucked Up Creatine Monohydrate is a pure creatine monohydrate supplement designed to support muscle strength, power, and endurance during high-intensity workouts. It contains micronized creatine monohydrate, which means the particles are smaller and dissolve more easily in liquids, enhancing absorption and reducing potential stomach discomfort.
The formula is free from fillers, artificial additives, and unnecessary ingredients, making it a clean choice for anyone who wants the proven benefits of creatine without any extras. Bucked Up’s product is third-party tested for purity and banned substances, ensuring safety and quality. This unflavored powder allows for easy integration into any pre-workout, post-workout, or protein shake.
Ingredients:
-
Micronized Creatine Monohydrate (5 grams per serving)
Pros:
- Pure, micronized creatine monohydrate for fast absorption
- No fillers, additives, or artificial ingredients
- Mixes easily in water or other beverages
- Third-party tested for purity and banned substances for athlete safety.
- Unflavored creatine monohydrate powder
Cons:
- Lacks additional performance-enhancing ingredients found in some other blends
- No flavor or taste, which may not appeal to those preferring flavored supplements
Customer Reviews: Bucked Up Creatine Monohydrate
Creatine
“This is a solid creatine with nothing bad to say about it - it does what its meant to do. No bad taste - mixes easy etc.. 5 stars.”
-Rgd
How to Choose the Best Creatine Supplement
Select the Right Type of Creatine
- Creatine Monohydrate is the gold standard—highly researched, proven effective, safe, and generally the most cost-efficient option.
- Other forms like creatine HCl, ethyl ester, and buffered creatine exist, but none have been shown to outperform monohydrate for most users. They tend to cost more without added benefits
Look for Third-Party Testing
Reputable brands often have their products tested by independent organizations (like NSF Certified for Sport, Informed-Sport, or Labdoor). These certifications ensure the product contains what it claims, is free from contaminants, and is safe for athletes. This is your assurance of quality and purity.
Check the Ingredients List
A pure creatine monohydrate product should ideally have only one ingredient: "Creatine Monohydrate." Avoid products with excessive fillers, artificial colors, or unnecessary additives if you're just looking for creatine.
Check Ingredients and Label Transparency
Always review the full ingredients list; the best creatine supplements are simple, usually listing only creatine monohydrate. Dosage instructions should be clear—5 to 10 grams daily is optimal for most individuals, with no mandatory loading phase needed.
Evaluate Price and Servings
Calculate the price per serving, not just the package price. Typically, a fair cost is under $0.50 per 5g serving for pure creatine monohydrate. More expensive blends may include extra ingredients, but these are generally unnecessary for most users.
Flavored vs. Unflavored
Unflavored creatine: The most versatile option. You can mix it into anything without altering the taste of your drink. This is often the most cost-effective, too.
Flavored creatine: If you struggle with the neutral taste of creatine (or don't like mixing it with other flavored drinks), a flavored version might be more palatable. Just be mindful of added sugars or artificial sweeteners, and they often come with a slightly higher price tag.
Skip the Marketing Hype
Ignore claims like:
- "Best absorption!" (monohydrate absorbs fine).
- "No water retention!" (muscle hydration = good).
- "Instant results!" (takes ~1 week to saturate muscles).
Quick Checklist for Choosing Creatine:
- Opt for pure creatine monohydrate.
- Confirm independent third-party testing.
- Check for clear labeling and simple ingredient lists.
- Prefer micronized forms for easier mixing.
- Assess manufacturer credibility and price per serving.
How To Take Creatine
The Two Phases: Loading (Optional) and Maintenance
There are generally two ways people start taking creatine:
-
The "Loading Phase" (Optional, but Common): This is a faster way to saturate your muscles with creatine.
-
How: You take a higher dose for the first 5-7 days. A common recommendation is 20 grams per day, split into 4 smaller doses of 5 grams each throughout the day. For example, you could take 5g with breakfast, 5g at lunch, 5g with dinner, and 5g before bed.
-
Why: This rapidly fills your muscle creatine stores, so you might feel the benefits (like increased strength) a bit sooner, usually within a week.
-
Is it necessary? No. You can skip the loading phase and just go straight into the maintenance dose, but it will take about 3-4 weeks for your muscles to become fully saturated.
-
-
The "Maintenance Phase" (Essential): After loading, or if you skip loading, this is your daily routine.
-
How: Take 5 to 10 grams of creatine per day. Most scoop sizes are designed to provide this amount.
-
Why: This daily dose is enough to keep your muscle creatine stores topped up, ensuring you continuously reap the benefits.
-
When Is the Best Time to Take Creatine?
Honestly, the most important thing is consistency. Taking your 5 to 10 grams every single day is more crucial than the exact time of day you take it.
However, if you're looking for common practices:
-
Around Workouts: Many people prefer to take creatine either before or after their workout.
-
Before: Some believe it can help with immediate energy for the workout itself.
-
After: Others prefer post-workout, often mixed with a protein shake, as muscles might be more receptive to nutrient uptake then.
-
-
Anytime with Food: Taking creatine with a meal, especially one containing carbohydrates and protein, can slightly improve its absorption. This is because insulin release from food can help shuttle creatine into muscle cells.
[Related] Creatine Before or After Workout: Pro Tips & Top Supplements
How to Take It
- Mix with water, juice, or your protein shake.
- If it’s unflavored, it’s easy to mix with anything.
Stay Hydrated
-
Drink plenty of water during the day. Creatine pulls water into your muscles, so staying hydrated helps you feel your best.
What to Expect & Common Myths
Weight Gain: Don't be surprised if your weight goes up by a few pounds in the first week or two. This is usually water weight (intracellular, meaning inside your muscle cells), not fat. It's a sign the creatine is working and helping to volumize your muscles.
No "Cycling" Needed: For healthy individuals, there's no scientific evidence suggesting you need to "cycle" off creatine (i.e., stop taking it for a period). It's safe for continuous long-term use.
Safety: Creatine is one of the most researched and safest supplements. Concerns about kidney or liver damage have been widely debunked for healthy individuals using recommended dosages. Always consult a doctor if you have pre-existing kidney conditions or other serious health concerns.
Who Should Use Creatine
- Athletes and Lifters Focused on Strength & Power: If your goal is to get stronger, lift heavier weights, or generate more explosive power (like in powerlifting, Olympic lifting, or throwing sports), creatine is a powerhouse.
- Individuals Looking to Build Muscle (Hypertrophy): By allowing you to perform more reps and sets with heavier weights, creatine creates a stronger stimulus for muscle growth. It also helps draw water into muscle cells, contributing to fuller-looking muscles.
- Sprinters and High-Intensity Interval Training (HIIT) Enthusiasts: Sports and workouts that involve repeated sprints, jumps, or short, intense efforts will see a direct performance boost from increased creatine stores. This includes many team sports like football, basketball, and soccer.
- Vegetarians and Vegans: Since creatine is mainly found in animal products, those who do not eat meat may have lower creatine stores and could benefit from supplementation.
- People Looking for Improved Recovery: While primarily known for performance, creatine can also assist in quicker recovery between sets and even between challenging workouts by aiding in energy replenishment.
- Older Adults/Seniors: Creatine may help preserve muscle mass and strength, which can support mobility and overall health as we age.
- Those Seeking Potential Cognitive Boosts: While less common, some research suggests creatine can support brain function, memory, and reduce mental fatigue, especially in situations where the brain is under stress or sleep-deprived.
Who Should Be Cautious or Avoid Creatine?
While creatine has an excellent safety record for healthy individuals, there are certain situations where it's best to be cautious or avoid it altogether.
- Individuals with Pre-Existing Kidney or Liver Conditions: Your kidneys and liver are responsible for processing and filtering substances in your body, including creatine and its byproducts. If you have any history of kidney disease, liver disease, or impaired kidney/liver function, it's absolutely crucial to consult your doctor before taking creatine supplements.
- Pregnant or Breastfeeding Women: There is very limited research on creatine supplementation in pregnant or breastfeeding women. Due to the lack of sufficient data on potential effects on the baby, it's generally advised to avoid creatine during these periods.
- Children and Adolescents: The long-term effects of creatine supplementation on developing bodies are not well-studied. For this reason, it's usually recommended that children and adolescents avoid creatine unless specifically advised and monitored by a doctor or sports physician.
- Individuals on Certain Medications: If you are taking any prescription medications, particularly those that affect kidney function (like some NSAIDs or certain diuretics), you should always consult your doctor before adding creatine to your routine to avoid potential interactions.
- Athletes in Weight-Sensitive Sports: Sports like wrestling or gymnastics, where small changes in weight matter, may not be ideal for creatine use since it can lead to water retention and slight weight gain.
- Those with Allergies to Creatine Products: While extremely rare, but if you have known allergies related to creatine or its additives, you should avoid it.
FAQs: What is the best Creatine?
Q: Is creatine a steroid?
A: No, absolutely not. Creatine is a naturally occurring organic compound found in your muscles and in foods like meat and fish. It's completely different from anabolic steroids, which are synthetic hormones.
Q: Which type of creatine is best?
A: Creatine monohydrate is the most well-studied, effective, and affordable form. Other forms like creatine HCl, ethyl ester, or multi-form blends may have unique features, but none have consistently outperformed monohydrate in research.
Q: Do I need a loading phase for creatine?
A: A loading phase (taking 20g/day for 5–7 days) is not necessary. Daily use of 3–5 grams provides the same long-term benefits, though it may take a couple of weeks to see full effects without loading.
Q: Can beginners use creatine?
A: Yes. Creatine is safe for beginners and can help with strength, endurance, and muscle recovery—even if you’ve just started training.
Q: Will creatine make me gain weight?
A: Creatine can cause a slight increase in body weight due to water retention in muscles, not fat gain. This weight gain is generally minor and reflects increased muscle hydration and growth.
Q: Do I need to cycle creatine or take breaks from it?
A: There’s no scientific need to cycle creatine. It is safe for daily, long-term use. However, if you feel more comfortable taking occasional breaks, you can do so without adverse effects.
Q: Can women take creatine?
A: Absolutely. Creatine works the same for women and can help with strength, lean muscle, and workout recovery.
Q: When is the best time to take creatine?
A: You can take it before or after your workout. Just be consistent—daily use matters more than exact timing.
Q: Does creatine cause kidney damage?
A: No. Studies show no harm to healthy kidneys. (But if you have kidney disease, ask a doctor first.)
Final Thoughts
Creatine works. Science proves it boosts strength, muscle, and recovery. Monohydrate remains the best choice—simple, effective, affordable. Other types exist, but most lack real advantages.
Quality matters. Avoid fillers and overpriced blends. Take 5 to 10g daily. Timing doesn’t matter much. Stay consistent. Most people benefit—lifters, athletes, and even older adults. Only skip if you have kidney issues.
References
Kreider, R. B., Jagim, A. R., Antonio, J., Kalman, D. S., Kerksick, C. M., Stout, J. R., Wildman, R., Collins, R., & Bonilla, D. A. (2025). Creatine supplementation is safe, beneficial throughout the lifespan, and should not be restricted. Frontiers in Nutrition, 12, 1578564.
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18.
Kim, H. J., Kim, C. K., Carpentier, A., & Chung, J. (2011). Studies on the safety of creatine supplementation. Amino Acids, 40(5), 1409-1418.
Gualano, B., Ugrinowitsch, C., Novaes, R., Artioli, G. G., Shimizu, M. H. M., Seguro, A. C., & Lancha, A. H. Jr. (2012). Creatine supplementation with specific view to exercise/sports performance: An update. Journal of the International Society of Sports Nutrition, 9(1), 33.
Jagim, A. R., Oliver, J. M., Sanchez, A., Galvan, A., Fluckey, J., Riechman, M., Greenwood, M., Kelly, K., Meininger, C., Rasmussen, C., & Kreider, R. B. (2018). A comparative study of creatine monohydrate and creatine hydrochloride supplementation on body composition, strength, and power in resistance-trained individuals. Journal of the International Society of Sports Nutrition, 15(1), 11.
Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822–831.
Candow, D. G., & Chilibeck, P. D. (2008). Timing of creatine or protein supplementation and resistance training in the elderly. Applied Physiology, Nutrition, and Metabolism, 33(1), 184–190.
Written and Sponsored by Leonard Shemtob
Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding.
Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.
