When you’ve spent any time within the gym or browsing your favorite athletes’ social media channels, likelihood is you’ve heard of creatine. Creatine is an amino acid produced naturally by the body and located in animal-based foods, but many athletes and gym-goers take creatine supplements to assist maximize its advantages. Quite a few studies have shown positive effects of creatine on athletic performance, body composition, muscle recovery, and brain health.

When purchasing for a creatine complement for the primary time, it’s possible you’ll not know where to start. The method can sometimes feel overwhelming even for many who are conversant in creatine. To assist guide you in the correct direction, we’ve researched and tested several creatine supplements and compiled an inventory of options that will be suitable for various needs. After we review our top picks, we’ll discuss the differing types of creatine, the advantages of creatine, dosage recommendations, and the optimal time to take it. We’ll also provide a guide on what to contemplate when buying a creatine complement.

Our Top Picks for the Best Creatine Supplements

Best Creatine for Muscle Growth: XWERKS Lift

XWERKS Lift

XWERKS Lift is micronized to form a positive powder, which will be easier to digest for many who have sensitive stomachs. There are not any artificial ingredients, and it mixes well with liquids and other supplements.

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Specifications

• Variety of servings: 80
• Cost: $49.00 ($0.61 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Micronized powder that will be easier to digest
• Dissolves well in various liquids
• Won’t alter the taste of the beverages or other powders you combine it with

Cons

• The seal on the bag will be difficult to shut

XWERKS Lift is our selection for one of the best creatine overall since it mixes well with every part, doesn’t contain artificial ingredients, and is made with creatine monohydrate, essentially the most thoroughly-researched type of creatine. Plus, at $0.61 per serving, it is a creatine complement that won’t break the bank.

One other good thing about this creatine complement is that it’s micronized. Micronized creatine monohydrate undergoes more filtration, and, due to this fact, comprises smaller molecules than regular creatine monohydrate. For that reason, it may well be easier to digest and lead to fewer negative effects. This may also help prevent digestive issues, reminiscent of cramping or bloating, which some people experience with regular creatine monohydrate.

Micronized creatine like XWERKS Lift may dissolve more easily without forsaking any clumps. Since it’s unflavored, it won’t alter the taste of every other beverages or complement powders you combine it with.

One among the one things we don’t like about this creatine is that the bag will be difficult to reseal. You’ll need to watch out when storing it to make sure the powder doesn’t spill or other food items don’t get into the bag.

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Best Creatine for Teens: Jacked Factory Creatine Monohydrate

Jacked Factory Creatine Monohydrate

This is an easy creatine monohydrate powder at an inexpensive price that dissolves easily, doesn’t contain dyes or fillers, and offers five grams of creatine per serving.

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Specifications

• Variety of servings: 85
• Cost: $34.99 ($0.41 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• More cost-effective than other creatine powders available on the market
• Made within the USA in a cGMP-certified facility
• No dyes or fillers
• Dissolves quickly and doesn’t have a gritty texture

Cons

• The container has a small opening that could make it hard to achieve the underside

There’s a misconception that creatine is dangerous for teens because many individuals consider it a performance-enhancing drug, which might stunt an adolescent’s growth and result in significant health concerns reminiscent of heart attacks. (1) But while it may well enhance athletic performance, it’s not classified as a drug, and up to date research has shown that creatine is secure for teens who strength train. (2)

Jacked Factory Creatine Monohydrate is a solid selection for teens since it doesn’t contain any ingredients apart from creatine monohydrate and is within your means, which is a pleasant feature for teenagers who don’t have lots of extra money lying around. One tub costs around $34.99 and has 85 servings, which equals about $0.41 per serving. This is way lower than other creatine monohydrate powders, which might cost $1 to $2 per serving.

Despite the lower cost, you continue to get a high-quality product. Jacked Factory Creatine Monohydrate doesn’t contain any fillers or dyes, and it’s made in a cGMP-certified facility within the USA. This implies the equipment and manufacturing processes are compliant with the FDA, so you possibly can feel confident knowing you’re consuming a secure product.

This creatine powder dissolves well when blended with plain water or mixed with other supplements, reminiscent of protein powder or pre-workout. The opening of the bathtub is small, so it’s possible you’ll find it difficult to achieve the underside if you’ve got large hands. If needed, you possibly can at all times use an everyday spoon to scoop out the powder, though it’s possible you’ll also wish to use a food scale if you ought to know exactly how much you’re taking.

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Best Creatine for Muscle Growth: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB

This creatine comprises hydroxy methylbutyrate (HMB), which might provide help to grow and preserve muscle mass. It’s available in 10 flavors and is available in an unflavored version. Plus, it’s free from additives, fillers, artificial sweeteners, and coloured dyes.

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Specifications

• Variety of servings: 30
• Cost: $49.99 ($1.67 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Black Cherry, Blue Raspberry, Fruit Punch, Hawaiin Splash, Orange, Peach Mango, Sour Grape, Strawberry Lemonade, Tropical Punch, Unflavored, Watermelon

Pros

• Is available in 10 flavors plus an unflavored version
• No artificial sweeteners, dyes, additives, or fillers
• May digest more easily, because of the addition of BioPerine® (black pepper extract)
• Also comprises vitamin D and hydroxy methylbutyrate (HMB), which can help increase strength and lean muscle mass and reduce fat mass

Cons

• Could also be too expensive for some

Creatine by itself has been shown to extend muscle mass because it may well increase the body’s concentration of IGF-1, a hormone answerable for the expansion of recent muscle tissue. (3) For those on the lookout for a creatine complement with additional muscle-building advantages, Transparent Labs Creatine HMB could also be the correct selection. Each serving provides 1,500 milligrams of hydroxy methylbutyrate (HMB), which can aid muscle growth and retention, and 12.5 micrograms of vitamin D, which may also help prevent fatigue and mean you can train harder for longer. (4)(5) There are also five milligrams of black pepper extract, which may also help your body utilize the opposite ingredients more effectively. (6)

Transparent Labs Creatine HMB tastes great, dissolves well without leaving any clumps behind, and doesn’t contain any artificial sweeteners, fillers, coloured dyes, or additives. We also love that it’s available in 10 flavors. Whether you enjoy fruity or tropical flavors, yow will discover one which suits your preferences. There’s also an unflavored version, which is great for mixing into protein shakes, coffee, or other beverages.

Due to extra ingredients in Transparent Labs Creatine HMB, it’s pricier than other options. Nevertheless, the upper price could also be value it in case you want an additional boost in performance within the gym or are struggling to construct muscle.

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Best Creatine for Beginners: Onnit Creatine Monohydrate

Onnit Creatine Monohydrate

This third-party-tested creatine complement comes with 30 servings at an inexpensive price, making it an awesome option for beginners to try before fully committing to a creatine regimen.

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Specifications

• Variety of servings: 30
• Cost: $14.99 ($0.50 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Third-party tested to make sure it’s freed from banned substances
• Budget-friendly
• Can easily mix well with liquids and other supplements

Cons

• Small variety of servings per container
• Could be messy

One container of Onnit’s creatine monohydrate only has 30 servings, which is way lower than the 60 to 85 servings yow will discover from other brands. But we predict it is a solid selection in case you’re taking creatine for the primary time and don’t understand how you’ll react to it. By starting with a small container, you won’t be stuck with an enormous tub in case you don’t just like the product.

Plus, this is usually a secure creatine powder to start out with since it’s third-party tested. This implies an independent lab has verified that the product doesn’t contain any banned substances. More complement brands are implementing third-party testing to assist bolster their fame and prove the standard of their products, but there are still many brands that don’t trouble with it. In search of third-party verified products is a very good place to start out whenever you’re latest to taking supplements because you possibly can be more confident that they aren’t contaminated with harmful ingredients.

When you do turn into a fan of this creatine, you possibly can arrange subscriptions for auto deliveries, so that you don’t need to remember to reorder it each time you run out.

Like XWERKS Lift, Onnit’s creatine monohydrate is micronized, so it could dissolve easier in liquids and cause fewer gastrointestinal issues. It’s also unflavored and may mix with flavored beverages or powders seamlessly. Nevertheless, since the powder is so positive, it may well get messy. You’ll have to be careful when scooping it into your glass or shaker bottle to avoid spilling it and getting the powder in every single place.

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Best Tasting Creatine: Legion Recharge

Legion Recharge

With l-carnitine and corosolic acid, this creatine complement may also help ease muscle pain and inflammation after a troublesome workout. There are six flavor options and an unflavored option, but we recommend the Strawberry Lemonade flavor.

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05/25/2023 03:11 pm GMT

Specifications

• Variety of servings: 60
• Cost: $59.99 ($1.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Blue Raspberry, Fruit Punch, Grape, Strawberry Kiwi, Strawberry Lemonade, Unflavored, Watermelon

Pros

• No refined sugars, artificial sweeteners, or food dyes
• Tested by Labdoor to make sure it doesn’t contain banned substances
• Comprises additional ingredients that may also help prevent muscle soreness and enhance recovery

Cons

• Might not be ideal for many who want an easier creatine complement

Legion Recharge isn’t available in as many flavors as Transparent Labs HMB, but we prefer the taste of it and particularly just like the Strawberry Lemonade flavor. It’s sweet, but there’s a touch of tartness, so it’s not cloying. When you prefer to combine your creatine with flavored protein or branched-chain amino acid (BCAA) powders, you possibly can go for the unflavored version. Whichever you select, you won’t find any artificial flavors, food colorings, or sweeteners.

Besides tasting great, we also just like the recovery-enhancing advantages of this creatine complement. Creatine by itself has been shown to assist muscle recovery after workouts, but Recharge comprises additional ingredients that may also help make sure you’re able to tackle your next training session. (7)

For instance, each serving of Recharge has 2.5 grams of l-carnitine, which can prevent muscle pain and tenderness after exercise. (8) It also comprises 10.5 milligrams of corosolic acid, which might reduce inflammation. (9)

At $1.00 per serving, this isn’t the most cost effective creatine powder. Yow will discover brands whose creatine costs around $0.30 per serving. But Legion Recharge comprises all-natural ingredients and is third-party tested by Labdoor to make sure it doesn’t contain banned substances or impurities. For these reasons, we predict the value is fair.

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Best Creatine for Men: Huge Supplements Creatine Monohydrate Powder

Huge Supplements Creatine Monohydrate Powder

This creatine powder has great dissolvability, and since it’s available in an unflavored version, it is simple so as to add to your current complement stack.

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Specifications

• Variety of servings: 30
• Cost: $29.95 ($1.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Mango Lemonade, Orange, Unflavored

Pros

• Manufactured within the USA in a GMP-certified facility
• Comprises no fillers or unnecessary ingredients
• Dissolves easily

Cons

• Flavored versions could also be too sweet for some
• Not lots of servings per container

For men who need an easy creatine complement, we predict this feature from Huge Supplements is a very good selection. The unflavored version has no ingredients apart from creatine monohydrate, so you possibly can easily add it to your existing complement stack.

The Mango Lemonade and Orange flavors are on point, though they could be too sweet for many who prefer less saccharine tastes. Additionally they contain artificial flavors and sucralose, so in case you are sensitive to those ingredients or prefer to avoid them, it’s possible you’ll wish to keep on with the unflavored version.

At right around $1.00 per serving, this creatine powder is towards the upper end of the products on this list. This will put it out of reach for those with tight budgets. Plus, one container only provides 30 five-gram servings, so the fee can add up if you’ve got to replenish it incessantly. Still, this might be a very good option in case you want an easy creatine complement with no long ingredient list, and the upper price will be justified by the indisputable fact that it’s made within the USA in a facility that meets Good Manufacturing Process (GMP) standards for creating secure and effective products.

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Best Creatine for Cutting: Kaged Creatine HCl

Kaged Creatine HCl

For many who cannot stomach creatine monohydrate, this will be a greater option, as creatine HCl may cause fewer negative effects. It’s available in an unflavored or Lemon Lime-flavored powder or in vegetable capsules.

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Specifications

• Variety of servings: 75
• Cost: $24.99 ($0.33 per serving)
• Amount of creatine per serving: 0.75 grams
• Flavors: Lemon Lime, Unflavored, Vegetable Caps

Pros

• Available in powder or capsule form
• Cheaper than other options
• Creatine hydrochloride may dissolve and digest easier than creatine monohydrate
• Informed Sport certified to be freed from banned substances
• No grainy texture

Cons

• Not lots of flavor options
• The Lemon Lime flavor comprises sucralose

Kaged Creatine HCl is a type of creatine called hydrochloride (HCl). Creatine HCl will be more suitable for those with sensitive stomachs, as anecdotal reports suggest it dissolves more easily and causes less bloating than creatine monohydrate. For these reasons, we predict that is a very good selection for bodybuilders or those with weight reduction goals, as it’s possible you’ll feel less puffy and experience fewer fluctuations on the dimensions, that are possible negative effects of creatine monohydrate.

Nevertheless, it needs to be noted that any weight gain it’s possible you’ll notice from creatine whenever you first start taking it is probably going just temporary water weight and never indicative of rapid increases in muscle mass. That water weight should go away inside a couple of weeks, and any muscle mass you hope to achieve would take not less than a few months to realize.

This creatine powder only provides 0.75 grams of creatine per serving, unlike creatine monohydrate supplements, which generally provide as much as five grams per serving. The really useful dosage is three to 5 grams of creatine per day, but for creatine hydrochloride, 0.75 grams could also be all you wish, as small amounts of creatine HCl may provide the identical advantages as larger doses of creatine monohydrate. (10)

We found the Lemon Lime flavor to be quite tasty, with an awesome balance of sweetness and tartness. It didn’t have a gritty texture, unlike other creatine powders we’ve tried. Nevertheless, it does contain sucralose. When you prefer to avoid artificial sweeteners, go for the unflavored version as a substitute. You can even go for the vegan-friendly vegetable caps, which cost similar to the powder and in addition provide 0.75 grams of creatine HCl per serving.

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Best Vegan Creatine: Gnarly Creatine

Gnarly Creatine

Gnarly Creatine Monohydrate is tested for banned substances and other potentially harmful ingredients, reminiscent of lead and pesticides. It is also free from gluten, soy, and artificial flavors and sweeteners.

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Specifications

• Variety of servings: 90
• Cost: $55.00 ($0.61 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• No artificial flavors or sweeteners
• Gluten- and soy-free
• NSF Content Certified and NSF Certified for Sport
• One bag can last several months, depending on how much creatine you are taking every day

Cons

We recommend Gnarly’s creatine monohydrate for vegans since it’s made out of Creapure®, a brand of creatine monohydrate that’s not derived from animal products. Other brands also use Creapure® as their base, but they can also test their creatine supplements on animals or make pills with capsules sourced from animal by-products, making them non-vegan-friendly. Gnarly doesn’t take part in animal testing, and it’s a powder, so vegans don’t need to worry about animal cruelty or taking capsules with animal-sourced gelatin. Since it’s Halal and Kosher certified, too, it’s suitable for a big selection of dietary requirements.

We also like that Gnarly tests its creatine for heavy metals, microbes (which include things like bacteria), and pesticides along with testing it for banned substances. Plus, the creatine doesn’t contain artificial sweeteners or flavors, gluten, or soy, which may make it an awesome selection for those on the lookout for pure creatine powder.

At around $55, this creatine is probably the most expensive on our list. But you get a whopping 90 servings per bag, which equals about $0.61 per serving. The per-serving price is affordable, in our opinion, considering the complement goes through an intensive third-party testing process and doesn’t contain junk ingredients.

Since it’s unflavored, you possibly can easily add this powder to your complement stack without altering the taste of your other products. Nevertheless, it may well take some time to dissolve in case you stir it with a spoon. A blender or shaker bottle could also be your best bet when consuming it.

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Best Creatine for Women: Cira Creatine Monohydrate

Cira Creatine Monohydrate

For ladies who wish to increase lean muscle mass and improve their performance within the gym, Cira’s creatine monohydrate powder will be an awesome selection. It’s unflavored and doesn’t contain every other ingredients, so it mixes well with any sort of liquid.

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Specifications

• Variety of servings: 60
• Cost: $34.99 ($0.58 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Unflavored

Pros

• Decent variety of servings per container
• Vivid packaging which will appeal to women
• No grainy texture

Cons

• No flavored options
• Doesn’t dissolve easily

There aren’t really any women-specific creatine supplements, because the ones that work well for men can be good for ladies. But Cira sells other products that may profit women, reminiscent of its No Filter – Complexion complement that may also help promote healthier skin, hair, and nails — common concerns for many ladies. When you’re a female athlete, bundling your Cira creatine with a number of the brand’s other products can provide help to improve your performance within the gym (since creatine may also help improve energy levels and strength output) and boost your self-confidence.

Cira’s creatine powder provides five grams of creatine per serving, and one tub has 60 servings, which has similarities to several other creatine offerings available on the market. There’s only an unflavored version, so it’s possible you’ll want to contemplate one other brand in case you prefer having flavor options. It also doesn’t dissolve as easily as other powders we’ve tried. You’ll have to stir it well or shake it in a blender bottle for a few minutes to make sure there are not any clumps.

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Best Creatine Pills: Bulk Supplements Creatine Monohydrate Capsules

Bulk Supplement Creatine Monohydrate Pills

Starts at $0.49 per serving

Bulk Supplements’ creatine pills offer a convenient option to take your creatine on the go, and you possibly can be precise along with your dosing since every part is pre-measured for you.

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Specifications

• Variety of servings: 14 to 43
• Cost: $11.96 to $20.96 ($0.49 to $0.85 per serving)
• Amount of creatine per serving: Five grams
• Flavors: N/A

Pros

• Convenient option to take your creatine complement on the go
• No must measure anything since you get five grams of creatine with every seven-capsule serving
• Third-party tested for label accuracy, potency, and safety
• Manufactured in a cGMP-certified facility

Cons

• Not vegan-friendly since the capsules are made with bovine gelatin
• Costlier than creatine powder
• Need to take seven capsules to get the really useful dose of 5 grams of creatine

For many who need a convenient option to take creatine while on the go, Bulk Supplements Creatine Monohydrate Capsules are a solid selection. You possibly can easily throw the container in your gym bag, and it won’t make a powdery mess.

Pills are also good for anyone who desires to take precise doses of creatine. You don’t need to worry about measuring anything because you understand you’ll get five grams of creatine — the really useful each day dose for optimal advantages — with each serving. One serving of the Bulk Supplements creatine capsules is seven pills, though, which is something to notice if you’ve got trouble swallowing pills.

One drawback of taking creatine pills is that they’re dearer than powders. For instance, Bulk Supplement creatine pills can cost anywhere from around $0.49 to $0.85 per serving. Compared, yow will discover creatine monohydrate powder for as little as $0.30 per serving. The additional cost of the pills is attributable to the extra manufacturing required to get the powder into the capsules, nevertheless it could also be value it for the convenience of not having to measure a powdered complement yourself.

Also, the capsules contain bovine gelatin, so that they’re not suitable for many who don’t devour animal products. Vegans who wish to take creatine pills should search for ones made with vegan-friendly ingredients, reminiscent of vegetable cellulose, as a substitute.

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Best Creatine Gummies: Create Wellness Creatine Monohydrate Gummies

Create Wellness Creatine Monohydrate Gummies

Starts at $1.67 per serving

Anyone who enjoys citrus tastes will just like the orange flavor of the Create Wellness creatine gummies. Because they’re secure for vegans, non-GMO, and gluten-free, they’re suitable for a big selection of dietary needs.

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Specifications

• Variety of servings: 15 to 90
• Cost: $45.00 to $180.00 ($1.67 to $3.00 per serving)
• Amount of creatine per serving: Five grams
• Flavors: Orange

Pros

• Vegan-friendly
• Gluten- and GMO-free
• Orange flavor is tasty

Cons

• Each serving has five grams of sugar and 12 grams of carbohydrates
• Costlier than pills or powder

Like pills, creatine gummies offer a convenient, mess-free option to take your creatine on the go. They’re also a greater option for many who have trouble swallowing pills. We especially love the Create Wellness creatine gummies because they taste great and are non-GMO, vegan-friendly, and gluten-free, making them suitable for various dietary needs.

One serving is five gummies and provides five grams of creatine, though there are also five grams of sugar and 12 grams of carbohydrates in each serving. The sugar content isn’t super high, nevertheless it’s value noting because other creatine gummies available on the market have not less than half that quantity per serving.

Moreover, 12 grams of carbs can quickly add up for anyone following a low-carb eating regimen. With prices starting around $1.67 per serving, the gummies also cost way more than other creatine supplements, which yow will discover for greater than half the fee. But when you’ve got an aversion to pills and wish a travel-friendly creatine complement, it’s possible you’ll have the option to justify the sugar and carbohydrate content and the value.

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How We Selected the Best Creatine Supplements

We consider several aspects when compiling our greatest lists to make sure there are suitable options for various consumers. For creatine, we analyzed the fee, the sort of creatine, the formulation, and whether the complement is third-party tested.

Price

Creatine prices vary based on the brand, the general ingredients, and whether or not it’s third-party tested. Later within the article, where I discuss the aspects to contemplate when buying creatine, I provide a more detailed evaluation of the fee of creatine. But while supplements will be expensive, buying a creatine powder shouldn’t leave you strapped for money. Because everyone has different budgets, we included creatine supplements with various price points on our list.

Formulation

Most creatine supplements are straightforward and contain one ingredient — creatine. Others contain additional ingredients that may also help support muscle growth, aid post-workout recovery, or add flavor to the powder. On our list, we included options which might be pure creatine and a few that include extra ingredients to provide help to hone in in your goals and discover a product that suits your taste preferences.

Additional ingredients it’s possible you’ll find in your creatine complement for more muscle-building or recovery advantages include:

• L-carnitine: An amino acid that may also help prevent pain and tenderness within the muscles after a workout. (5)
• Corosolic acid: A substance present in the banaba plant that may also help reduce inflammation. (6)
• Hydroxy methylbutyrate (HMB): A metabolite of leucine, an amino acid that helps stimulate muscle protein synthesis (the strategy of constructing latest muscle). (4)

Creatine Type

As we’ll discuss below, there are several forms of creatine, but they’re not all effective. The creatine supplements on our list are primarily creatine monohydrate, which is the most well-liked form utilized in scientific studies. To ensure that you’ve got a bigger selection to pick from, we also included some creatine hydrochloride (HCl) supplements. Creatine HCl isn’t quite as heavily researched as monohydrate, nevertheless it has shown promise and will be just as effective.

Third-Party Testing

Lots of the creatine supplements on our list have been tested by an independent third party, reminiscent of Labdoor, to make sure their products are free from impurities or other potentially harmful ingredients, reminiscent of lead. Some have also been tested by Informed Sport to make sure they don’t contain substances on the World Anti-Doping Agency’s banned list.

What Is Creatine?

Creatine is an amino acid produced within the liver, kidneys, and pancreas. Those organs deliver about 95% of the creatine they produce to the muscles, which then use it as an energy source during intense bouts of physical activity, reminiscent of lifting heavy weights. Small amounts of creatine also go to the center, brain, and other tissues.

Creatine can be present in foods like beef, seafood, and cow’s milk, but you’d need to eat lots of animal products to get the really useful dose of three to 5 grams per day. One pound of ground beef, for instance, only has about one gram of creatine. Moreover, the human body only produces about one to 2 grams of creatine per day. For these reasons, athletes or those that don’t eat animal products may decide to take a creatine complement to optimize their creatine intake.

When the muscles’ creatine stores are elevated, they’re higher capable of perform at a high intensity. As I’ll discuss below, this implies you possibly can work out for longer and perform more volume, which might not directly provide help to construct more muscle. Creatine also helps increase the body’s concentration of IGF-1, a hormone answerable for the expansion of recent muscle tissue. (3)

What Are the Different Kinds of Creatine?

There are various forms of creatine, but some are more practical than others. Probably the most promising ones that show potential for supporting muscle growth and athletic performance include creatine monohydrate, creatine hydrochloride, buffered creatine, creatine magnesium chelate, and creatine nitrate.

Creatine Monohydrate

Creatine monohydrate is the most well-liked and widely-researched type of creatine. It’s made by bonding creatine to a water molecule and is usually the most cost effective type of creatine yow will discover.

Some creatine monohydrate supplements are micronized, meaning they undergo a more thorough filtration process to chop the molecules into smaller granules. This leads to a powder that may dissolve more easily in liquids and be easier to digest.

I’ve used each regular creatine monohydrate and micronized creatine monohydrate, and in my experience, the micronized version does mix higher. I can’t speak as to if or not micronized creatine is best for my digestion, as I’ve fortunately never experienced nausea or other stomach issues after taking any type of creatine. But I’ve seen many reports from individuals who tolerate micronized creatine higher than regular creatine, so a micronized powder is value considering if you’ve got a sensitive stomach.

Creatine Hydrochloride

Creatine hydrochloride, or creatine HCl, isn’t as widely studied as creatine monohydrate. Nevertheless, some anecdotal evidence suggests the body may have the option to digest it easier and absorb it more efficiently. It’s made by combining creatine with a hydrochloride molecule, leading to a more water-soluble product. For that reason, it’s possible which you could take smaller doses of creatine HCl than monohydrate (lower than one gram vs. three to 5 grams, respectively) and experience the identical advantages.

Buffered Creatine

Like creatine HCl, buffered creatine could also be gentler on the stomach for many who can’t tolerate creatine monohydrate well. It’s combined with other substances, reminiscent of sodium bicarbonate, to assist increase its pH. Subsequently, it could not break down as much during digestion, and the muscles may absorb it more efficiently. More research is required to find out the efficacy of buffered creatine, but some studies suggest that it’s not any more practical than creatine monohydrate. (11)

Creatine Magnesium Chelate

Creatine magnesium chelate is creatine that’s certain to magnesium and will lead to less water retention than creatine monohydrate. (12) You’ll typically see creatine magnesium chelate branded as MagnaPower®, and yow will discover it by itself or as a part of one other complement, like pre-workout.

Creatine Nitrate

Creatine nitrate is formed by combining creatine and nitrate molecules together. Some studies suggest that individuals who take creatine nitrate may perform higher within the gym than those that don’t complement with creatine in any respect. Nevertheless, creatine nitrate will not be as effective as creatine monohydrate. (13)

Other Kinds of Creatine

Other types of creatine, like ethyl ester, creatine citrate, creatine pyruvate, creatine malate, and creatine gluconate, haven’t shown many promising results on athletic performance or muscle growth within the few studies which were done on them. Subsequently, most creatine supplements aren’t made with these types.

Advantages of Creatine

Many studies have shown the positive impacts of creatine supplementation in various populations, including competitive athletes, average gym-goers, and sedentary individuals. It may well help keep your energy levels up, increase the quantity of weight you possibly can lift, and improve your performance in activities that require max effort levels of intensity. Creatine may provide help to construct and maintain muscle mass and get well higher during your workouts. It could even help improve your brain function — but more on that below.

Increased Energy

Creatine helps increase the muscles’ levels of phosphocreatine, which is answerable for producing adenosine triphosphate (ATP). The cells use ATP for energy and life-sustaining functions. The body also breaks down ATP during exercise, limiting the quantity of energy you’ve got to proceed training at a high intensity. But because creatine supplementation may also help increase your phosphocreatine stores, it may well also help the body produce more ATP and keep you energized for longer. (14)

Increased Strength and Athletic Performance

Taking creatine while engaging in a resistance training program may produce higher strength outcomes. Studies have shown that the one-, three-, and 10-rep maxes of strength athletes who devour five grams of creatine per day will be as much as eight percent higher than the rep maxes of athletes who don’t take creatine. (15)

Creatine has also been shown to extend performance in short-duration, high-effort activities reminiscent of sprinting. (16)

I’ve been taking creatine for not less than seven years now, and I’ve definitely noticed a difference in my strength levels and my performance in CrossFit workouts. In fact, I may attribute these changes to training consistently and following well-structured programs. But I do imagine that creatine has contributed, not less than partially, to my getting stronger and fitter over time.

Growth and Maintenance of Lean Muscle Mass

Studies have shown that when combined with a resistance training regimen, creatine may also help individuals construct muscle mass more effectively than strength training alone. (17) This is probably going because creatine lets you lift heavier weights and complete more volume, thus producing greater strength gains.

Moreover, because creatine may also help prevent the breakdown of muscle tissue, it could provide help to preserve lean muscle mass, even in case you take an prolonged break from training. (18)

Enhanced Muscle Recovery and Longer Workouts

When strength training or performing high-intensity interval workouts, adequate recovery during your rest periods is crucial so you possibly can complete your whole sets or get through your entire workout without fatiguing too quickly. Creatine may also help in these scenarios since it supplies the muscles with more ATP, which they use for energy. Thus, it’s possible you’ll have the option to sustain bouts of physical activity for longer periods. (19)

Increased Brain Function

Beyond the positive impacts on athletic performance and body composition, creatine supplementation can also have some cognitive advantages.

Reduced levels of phosphocreatine within the brain can result in neurological disorders, reminiscent of Alzheimer’s disease. (20) Since creatine supplements may also help keep the body’s phosphocreatine levels elevated, they can also reduce the danger of developing neurological diseases or slow their progression. (21)

Creatine has also been shown to enhance brain health in older adults, because the brain uses lots of ATP when performing difficult tasks or attempting to recall facts or previous events. (22)

What To Look For When Buying Creatine Supplements

As with most supplements, there are a ton of creatine options to pick from, making it difficult to narrow down your decisions. A few of crucial aspects to contemplate when buying creatine are price, flavor options, the sort of creatine, and whether it’s available in pill or powder form. Below, we break down these criteria in additional detail to provide help to make an informed decision.

Price

The associated fee of creatine can range anywhere from $0.30 to $2.00 or more per serving, depending on the sort of creatine, the ingredient list, and whether it undergoes third-party testing. For instance, creatine monohydrate is usually essentially the most cost-effective type of creatine. Nevertheless, it may well be expensive if it comprises other ingredients, reminiscent of HMB or l-carnitine. Creatine supplements which might be third-party tested can also cost more because they have a tendency to be of upper quality.

Ultimately, how much you spend on a creatine complement will rely on your goals and whether or not you’re comfortable potentially sacrificing quality to save lots of some money.

Flavors

Creatine often comes unflavored. An unflavored powder is great in case you wish to mix your creatine in a protein smoothie or other beverage, like coffee. Nevertheless, it may well taste bland when taken with plain water.

When you’re concerned concerning the taste, consider on the lookout for brands that sell flavored creatine. A flavored powder will be more palatable in case you don’t stack your creatine with other supplements, or in case you forget to stir it right into a protein shake or one other drink and wish to take it individually.

Sort of Creatine

As you saw above, there are lots of forms of creatine. Creatine monohydrate tends to be the most well-liked since it’s used most frequently in research studies. Nevertheless, creatine hydrochloride is gaining in popularity due to its potential to cause fewer gastrointestinal issues and for the muscles to soak up it more efficiently.

For my part, most individuals can’t go unsuitable with creatine monohydrate. But in case you’re concerned about it upsetting your stomach, it’s possible you’ll wish to go for creatine hydrochloride.

Pills vs. Powder

One other consideration when purchasing for creatine is whether or not you like pills or powder form. A powder is straightforward so as to add to water, protein drinks, or other beverages, but it may well be messy, especially in case you wish to carry a container of creatine in your gym bag. Plus, you’ve got to measure it every time you are taking it if you ought to be precise along with your dosing. Pills are easier to travel with, and since the creatine content is already measured out for you, you understand exactly how much you’re taking. Nevertheless, creatine pills will be dearer.

Either option can give you all the advantages of creatine. Which form you choose to take it in is usually a matter of private preference.

I don’t have personal experience with creatine pills, as I’ve only taken creatine powder. I don’t travel with creatine often, so the potential for it making a multitude doesn’t trouble me. I also don’t stress over exactly how much creatine I take each day. But in case you prefer to have an on-the-go option, otherwise you wish to be exact along with your dosing, pills could also be a more sensible choice.

Third-Party Verification

The most effective ways to make sure your creatine complement is secure is to ascertain for a third-party verification label. If a complement has this badge, it means the product was tested by an independent laboratory to make sure it only comprises the ingredients listed within the amounts stated on the nutrition label. In other words, if a container of creatine has a third-party verification seal and says that creatine monohydrate is the one ingredient, you’ll know the brand isn’t lying about what’s in its complement.

Brands need to pay lots of money for these verifications, so whenever you find corporations that subject their supplements to third-party testing, it’s a very good sign that they care about their consumers.

When purchasing for creatine, search for products with these badges:

• Informed Selection
• Informed Sport
• NSF Certified for Sport
• ConsumerLab.com
• USP (United States Pharmacopeia)

How Much Creatine To Take Per Day

Optimal dosing recommendations for creatine are three to 5 grams of creatine per day. (23) Some individuals who’re latest to creatine decide to do a loading phase, where they take 20 to 30 grams per day for the primary five to seven days to saturate the muscles more quickly. After the loading phase, they’ll transition to maintenance doses of three to 5 grams each day.

Nevertheless, a loading phase isn’t vital. Even in case you start with three to 5 grams every day, you’ll still construct your body’s creatine stores — it’s going to just take longer. And not using a loading phase, you’ll reach peak saturation in about three to 4 weeks. (24)

I never did a loading phase once I first began supplementing with creatine, but I still remember noticing its effects a couple of month after I started taking it. After I take it now, I’m not precise with my measurements. More often than not I wind up with five grams, but sometimes I’ll inadvertently scoop out less. Occasionally taking only three or 4 grams hasn’t made much of a difference in my workout performance, so I’d also advise you not to worry in case you don’t take the identical amount each day.

When To Take Creatine

Research suggests that taking creatine supplements 30 to 45 minutes after a workout is right for improving muscular strength and body composition, especially when combined with a protein- and carb-heavy meal. (25) Nevertheless, there can also be advantages to taking it 30 to 60 minutes before exercise. This may also help your body reach peak creatine levels during your workout and improve blood flow to the muscles while training. (26) On rest days, you possibly can take it each time is convenient for you.

All that said, the precise timing of creatine supplementation isn’t as vital as taking it consistently. You won’t experience significantly more or fewer advantages from taking creatine before or after a workout. It’s more vital to take one dose each day, whatever the time of day, to assist keep your creatine stores saturated.

I personally wish to add my creatine to a post-workout drink with whey protein and collagen protein since it’s easy for me to combine all my supplements together at one time. On rest days, I take my creatine once I eat breakfast. Such a schedule works well for me, but it’s possible you’ll wish to experiment along with your timing until you discover something that helps you get within the habit of taking it each day.

Possible Creatine Side Effects

Creatine will be secure for many healthy individuals. Nevertheless, some negative effects may occur in individuals with certain medical conditions or in case you don’t take creatine properly.

Digestive Issues

When you’re latest to creatine supplementation, it’s possible you’ll experience stomach cramps, nausea, or diarrhea. These negative effects will be more likely in case you implement a loading phase and don’t opened up the dosages throughout the day — for instance, taking 25 grams all of sudden quite than five grams five times per day.

Dehydration

Because creatine draws water into the muscle cells, some imagine it may well result in dehydration. There isn’t much research to support this, and a few studies even suggest that creatine may also help prevent symptoms of dehydration, reminiscent of muscle cramps. (27)

Still, it’s vital to drink an adequate amount of water when supplementing with creatine. Consider taking each three to five-gram dose with six to eight fluid ounces of water and drinking not less than a gallon of water per day when supplementing with creatine. This may also help ensure your body absorbs it properly and has enough water for other physiological functions, reminiscent of body temperature regulation and flushing out waste.

Weight Gain

Some individuals may notice their body weight goes up once they first start taking creatine supplements. Nevertheless, it’s unlikely that this weight gain is attributable to a rise in body fat. As a substitute, it’s likely a results of the muscles storing more water. (28)

It’s also vital to notice that body weight increases attributable to creatine supplementation are sometimes temporary and more more likely to occur in case you implement a loading phase. Your body weight can return to normal when you lower your creatine dosage to maintenance levels.

I did experience weight gain of about five to 6 kilos once I first began taking creatine regardless that I didn’t do a loading phase. I also remember feeling puffier than usual to start with. For me, my weight stayed elevated, even once I hadn’t modified anything with my eating regimen or training. It was tough to see the next number on the dimensions at first, especially as a female who’s struggled with body image issues. Nevertheless, the few extra kilos that could be attributable to my taking creatine not trouble me.

Kidney Issues

It was once believed that supplementing with creatine could cause kidney issues, but recent research has suggested that there are not any correlations between creatine usage and kidney damage in healthy adults. Nevertheless, those with a history of kidney disease or other kidney issues should seek the advice of with a physician before taking a creatine complement. Creatine may increase the danger of kidney dysfunction in already damaged kidneys. (29)

Final Thoughts

There’s no shortage of creatine supplements available available on the market. We tried to narrow down the sector and select options for as many scenarios as we could. We all know that some people may prefer flavored powders over unflavored ones, need a creatine complement with extra ingredients to further aid muscle growth or recovery, or cannot tolerate creatine monohydrate. With all this in mind, we chosen nine of one of the best creatine supplements for various needs and training goals.

For many healthy individuals, there’s no reason to not take creatine. It’s definitely not some type of magic pill. But it may well help boost your performance within the gym, enable you to get well faster, and even improve your cognitive function. When you’re tempted to skip it because you’re feeling overwhelmed with all of the available options, let this guide be your resource for choosing the correct creatine complement for you.

FAQs

What’s essentially the most effective creatine?

Creatine monohydrate is taken into account essentially the most effective type of creatine. It’s essentially the most widely researched, and various studies support its advantages on muscular strength, body composition, athletic performance, recovery, and brain health. That said, creatine monohydrate could cause stomach issues reminiscent of cramping and bloating, so some individuals go for creatine hydrochloride, or creatine HCl. This manner of creatine could also be just as effective as creatine monohydrate without causing stomach discomfort.

Which creatine is best for bodybuilding?

While nearly any creatine can support muscle-building goals, we predict Transparent Labs Creatine HMB is one of the best for bodybuilding. Hydroxy methylbutyrate (HMB) is a substance that’s been shown to extend lean muscle mass and will help bodybuilders develop more muscle. HMB can also help prevent the breakdown of muscle tissue, so bodybuilders who take Transparent Labs Creatine HMB could also be higher capable of preserve more muscle mass.

How much does creatine cost?

The associated fee of creatine varies by brand and may range anywhere from $0.30 to greater than $2.00 per serving. Creatine powders which might be third-party tested or contain other ingredients, reminiscent of l-carnitine, will be dearer. The sort of creatine also affects the value. Creatine monohydrate is usually essentially the most cost-effective, but the value can go up if it’s micronized. This implies it’s filtered to chop the molecules into smaller granules, and the additional processing it goes through drives up the fee.

Research

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