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Written by Nick EnglishUpdated by Bojana Galic on September 25th, 2023 Sertraline And Tadalafil
Creatine may be one of the most popular supplements in a gymgoer’s pantry — 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) Most supplements will have a handful of studies supporting their use, but creatine has hundreds of them, suggesting a strong effect on performance and body composition. Specifically, creatine monohydrate is one of the most studied supplements if not the most studied one of the many options on the market.
Creatine mainly works by increasing one’s ability to improve power output in the gym. As a result, you may get stronger more quickly and build more muscle. Of course, it’s more nuanced than that. There are numerous types of creatine on the market, with the most common and well-researched one being creatine monohydrate. As for which product you should buy, we tried and reviewed dozens of top brands to land the best creatine supplements that serve a number of fitness needs and goals. Below our picks, we discuss the benefits of creatine and answer common questions related to this popular supplement.
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.
Check out our best creatine round-up video for an up-close and personal look at some of the picks on our list. BarBend‘s Nick English walks you through the formulations of our favorite creatine supplements, and offers some expert insight on what you may like or dislike about them depending on your lifestyle.
When we build our best lists, there are several factors we consider before making our selections. For creatine, we took into consideration the supplement type, prices, and research behind the products to make sure there was something that could work for a wide variety of customers. But, more on that below.
There are pills, powders — both flavored and unflavored. Some supplements aren’t even pure creatine supplements, but rather intra-workout supplements that include creatine. We have included a variety of creatine types on this list so you can choose the supplement and delivery mechanism that best suits your needs.
Depending on what supplement type you choose, the price will vary. An intra-workout supplement that includes carbs, protein, and creatine will be more expensive than a pure monohydrate. That said, the products we picked float right around the market price. Supplements are nice to have, but they shouldn’t break the bank. Luckily, creatine is one of the most affordable supplements on the market.
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
Some creatine supplements have many unnecessary ingredients, but the best creatine product on the market should probably have one or two useful additions. We think Transparent Labs strikes this balance perfectly for high-quality creatine. “Great and clean product,” says one five-star review. “No artificial sweeteners and an awesome flavor. … I am surprised how my mental cognition has improved and my energy levels have a boost, too.”
The HMB, which stands for hydroxymethyl butyrate, is the main metabolite in the branched-chain amino acid leucine that prevents muscle protein breakdown. So, it may help you retain muscle, and it appears to do so more effectively than leucine alone. One bonus is that combining HMB with creatine also appears to increase strength better than taking either supplement alone. Transparent Labs Creatine HMB packs 5,000mg of creatine monohydrate per serving, which is ideal, as one study found that a 5,000mg supplementation of creatine achieved better ATP turnover during muscle contractions. (2)
We also like that this product comes in 11 different flavor options, none of which contain any artificial sweeteners. The zero-flavoring option is perfect for stacking with other supplements, but if you’re looking for a solid flavor, we highly recommend blue raspberry. However, our personal testers do recommend you give the supplement a strong mix to avoid any unwanted chunks.
Transparent Labs Creatine HMBThanks to a high creatine volume, HMB to potentially prevent protein breakdown, and all-natural ingredients, this creatine from Transparent Labs is a hard one to beat.
Read our full Transparent Labs Creatine HMB Review.
Jacked Factory's Creatine Monohydrate is about as straightforward a creatine as they come. It's also one of the best prices we've found on the market at just under 15 cents per serving.
Creatine can come in many forms, but the one with the most scientific backing behind it is the creatine monohydrate form with decades of research showing that it may be effective for helping muscle growth and strength increases. Many companies try their hand at making a creatine monohydrate supplement, but we think this one is top-notch.
If you’re looking for a straightforward creatine delivery system without any extra fluff, Jacked Factory’s Creatine Monohydrate is the way to go. It delivers 5,000mg of creatine monohydrate in a powder that mixes easily and seamlessly into any liquid. Plus, it’s unflavored, so you can mix it with any beverage or stack it with other supplements without messing up the flavor. One of our testers had it solo and said it “tastes like water,” so you don’t necessarily need to mix with other ingredients either.
You can take this creatine 30 to 45 minutes before and/or after your workout mixed with juice or a high-carb beverage for best results. Plus, this product is dairy-free, made in the USA, and non-GMO, so if you’re picky about your ingredients and where they come from, this is a great option. “No fancy frills or suspicious fillers here,” one (of many) five-star reviews says. “Pure, unadulterated creatine monohydrate.”
Basic yet effective, this formula delivers unflavored, soluble creatine without anything artificial. Plus, it comes with 85 servings per container, so you can focus more on improving your home gym and less on restocking your supp pantry.
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
Putting on muscle and decreasing fat can be one of the primary motivations for working out, and the supplements you take should support that goal — we think this one does it best.
As mentioned above, the HMB in Transparent Labs Creatine HMB is a metabolite in the branched-chain amino acid leucine that can help prevent muscles from breaking down, so you may retain more of the muscle you build in the gym. Plus, combined with creatine, this product can help increase strength and size better than an individual creatine or HMB product can on its own. How noticeable are these strength gains? According to one five-star review, “the taste is great and you can feel the difference between taking the product and not taking it.”
The included Bioperine (a version of black pepper extract) can potentially help with the product’s overall absorption, which would help you put more of the creatine and HMB to use. Plus, it comes in 11 different flavors, so it’s likely that you’ll find one that you enjoy. There’s even an unflavored option if you want to stack it with other supplements.
Though this product is a little more expensive than some others, the combination of creatine and HMB can be particularly effective in helping users retain and build muscle mass — plus, the tasty Blue Raspberry flavor doesn’t hurt.
[Related: 14 Foods With Creatine To Fuel Your Next Workout]
This is a tasty option for folks who are looking for creatine hydrochloride in either pill or powder form. It’s third-party tested for banned substances and competitively priced.
Since bodybuilders are generally looking to enhance strength and gain muscle, creatine is a solid supplement (one could argue it’s a staple) to add to their regimen. This pick is about as simple as it gets, which makes it super easy to add to any bodybuilder’s likely already-robust regimen.
Huge Supplements Creatine contains 750mg of creatine hydrochloride — it’s straightforward and comes in two different flavors, including Fruit Punch and Lemon Lime. Since the key to gaining the benefits from creatine is consistency, it’s ideal for athletes — especially dedicated bodybuilders — to have a supplement that’s easy to stick to and tastes refreshing. If you’re debating between flavors, our personal testers loved the Lemon Lime, one of them saying, “it was tart and not too sweet.”
It’s worth noting that one dose is only about 750mg of creatine, whereas other supplements have a few thousand milligrams per serving. That’s because HCl is a type of creatine that may be better absorbed than monohydrate. However, we still need more research to confirm this is true. So, you may need to take a few extra scoops, depending on your supplement preferences.
Kaged Creatine HCl comes in a powder with multiple flavor options. For bodybuilders who want something that’s easy to work into their already demanding schedule, this product is simple and straightforward. Plus, customers love the immediate effects. “I’m having better lifts and have seen a noticeable difference after workouts,” one five-star review says. “Delivers such a great pump.”
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
Sometimes all you need to stay hooked on a supplement is a great-tasting product. We think this pick takes the cake in that department.
This product contains no added sugars and comes in 10 delicious flavors — Hawaiian Splash, Watermelon, Sour Grape, Blue Raspberry, Black Cherry, Orange, Strawberry Lemonade, Peach Mango, Fruit Punch, Tropical Punch, plus an Unflavored powder — which is one of its biggest selling points. Oftentimes, it’s difficult to find a great-tasting product without artificial sweeteners, but Transparent Labs Creatine HMB is tasty, naturally flavored, and sweetened with Stevia.
Transparent Labs Creatine HMB may be a bit pricier than some other creatine supplements — like a simple creatine monohydrate — but it’s still fairly reasonable for its ingredient inclusions. You’re not only getting 5,000mg of creatine monohydrate, but you’re also getting 1,500mg of hydroxymethyl butyrate (HMB), which may help increase strength and lean body mass. Plus, there’s 5mg of black pepper extract as well, which can help with the absorption of all of these ingredients.
This creatine not only tastes great, but it may also be particularly helpful in your quest for gains thanks to the HMB. The extra money you’re paying per serving here may just be worth your while, in our opinion.
Jacked Factory's Creatine Monohydrate is about as straightforward a creatine as they come. It's also one of the best prices we've found on the market at just under 15 cents per serving.
You already know that supplements can put a big dent in your bank account. But there’s no need to shortchange your gains in the interest of saving a buck. This creatine not only has plenty of research suggesting that it may be useful for growing muscle and increasing strength, but it is also one of the more affordable ones you’ll find.
If all you want is a good creatine that won’t break the bank, Jacked Factory’s Creatine Monohydrate is a great choice — at 41 cents a serving, it’s well below the $1 to $2 per serving cost you’ll find with other creatines on the market. It delivers 5g of creatine monohydrate per serving, and its powder mixes easily in liquid. Plus, its lack of flavoring means you can mix it with other supplements or bland it with any drink without off-putting flavor combinations.
You’re not going to find any stimulants, flavors, or other add-ons in this creatine — if you’re looking for something plain and simple that will get the job done, this is the one. This product is also dairy-free, non-GMO, and made in the USA, so you know exactly what you’re putting into your body.
This product is packed with creatine monohydrate and devoid of artificial ingredients for just 41 cents per serving. You’d be hard-pressed to find a better creatine for a lower price than Jacked Factory’s Creatine Monohydrate. “[A] notable aspect is the affordability of this product,” writes one (among many) five-star review. “Given its exceptional quality and effectiveness, it offers great value for money. I don’t have to break the bank to invest in a top-tier creatine supplement.”
Xwerks Lift is a straight-forward creatine that contains 5 grams of pure micronized creatine monohydrate per serving. It comes in an unflavored option for easy mixing.
This is one of the best micronized creatines on the market, which makes it a solid pick for mixing. Since it’s processed to assume smaller granule sizes, it can dissolve more easily in your fluid of choice and mixes nicely with other supps. According to one five-star review, it “mixes great with [Xwerks] Grow. [It] definitely gives me more strength during workouts, and recovery is quick.”
This pure creatine monohydrate from Xwerks is micronized, so it mixes nearly instantly in water without clumping. The price point is also quite fair at under $0.50 cents per serving (though you can find cheaper options out there).
What makes it great for mixing is the simplicity of the product — it’s just creatine monohydrate and nothing else which means you can mix it with any other shake or drink without issue. This comes in an unflavored option, making it extra accessible for mixing in with any beverage of choice.
This creatine is simple and mixes like a charm. You can buy one bag of 80 servings of creatine, which is more than the standard 60 servings we’ve seen per tub from other brands, but it’s not overkill compared to the bulk bags of creatine you can buy by the kilogram.
Read our full Xwerks Lift Creatine Monohydrate Review.
Pre-Kaged® Elite provides nine patented ingredients with 35 milligrams of vitamin B6 and 1,000 micrograms of vitamin B12 in a single 36-gram scoop. Each serving is 25 calories and includes caffeine, taurine, l-citrulline, beta-alanine, l-tyrosine, and two types of creatine.
With creatine, consistency is key, so it doesn’t particularly matter what time of day you take it. But sometimes, it’s easiest to stick to a supplement if you do have a specific time of day you take it — this pre-workout can help with that.
It’s not necessary to take creatine right before your workout in order for it to be effective, but if you already take a pre-workout, taking one with creatine can be a great way to combine the two supplements and simplify your regimen. Kaged Pre-Kaged Elite with Creatine contains 3,000mg of creatine monohydrate, 2,000mg of creatine nitrate (a potentially more soluble form of creatine monohydrate), 10,000mg of citrulline, 3,200mg of beta-alanine, 2,500mg of betaine, and 1,500mg of carnitine.
Kaged Pre-Kaged Elite is a strong pre-workout on the whole, but especially with caffeine. You’ll find a high 388mg dose of caffeine (that’s about as much as you’ll get in two cups of coffee), and 500mg of coconut water powder, which can help with hydration. After trying the product out, our testers recommend using a shaker bottle or drink mixer to fully dissolve the powder. But otherwise, you’re sure to love the taste, according to many five-star reviews. “I’ve used many different pre-workouts in the past and never had one be so smooth, give clean energy, and have such a fabulous taste.”
This blend comes in Fruit Punch, Grape, Berry Blast, Krisp Apple, Orange Crush, Cherry Bomb, and Pink Lemonade, but there are only 20 servings per container, and at $49.99 per jug, this comes out to be $2.49 a serving making it one of our more expensive picks. It’s great to note that this is a vegan-friendly supplement, as well.
Kaged Pre-Kaged EliteThis pre-workout formula is extensive and offers not only creatine but an array of helpful pre-workout ingredients, as well — including a high dose of both citrulline and caffeine. It’s a bit pricey, but if it’s an effective pre-workout you’re after, this is a great option.
Read our full Kaged Pre-Kaged Elite Review.
This supp contains 10,000mg of Cluster Dextrin, 5,000mg of Organic ModCarb, 3,200mg of Beta-Alanine, 3,000mg of Betaine Anhydrous, 150mg of Potassium Citrate, and 5mg of Bioperine, which can help you absorb all these nutrients. It comes in Candy Apple and Tropical Blast.
For our post-workout pick, we picked a creatine supplement containing 5,000mg of creatine monohydrate, which may aid in muscle recovery and support serious gains. Plus, this supplement contains various other ingredients that may help you recover from DOMS.
This product includes 5,000mg of creatine monohydrate, as well as 3,200mg of beta-alanine, 3,000mg of betaine anhydrous, and 5mg of Bioperine, which may help with the absorption of the big-hitting ingredients here. The betaine and beta-alanine can help refuel after intense workouts thanks to betaine’s potential to protect protein cells from environmental stress and beta-alanine’s potential to increase carnosine in the body, which may help reduce delayed onset muscle soreness. (5)(6) “I’ve noticed that it helps tremendously with my recovery and soreness,” one five-star reviewer writes.
The creatine monohydrate in here could boost muscle hypertrophy due to its potential to reduce muscle breakdown (7). This post-workout formula comes in two delicious flavors — Candy Apple and Tropical Blast — and costs $2.16 per serving.
Huge Supplements Formula XII Intra & Post-workout.This creatine formula from Huge Supplements is geared toward potentially building muscle and helping you recover, making it an excellent supplement to take after a tough training session.
[Related: I’m A Professional Powerlifter. Here’s What I Think About Bodybuilding]
Swolverine’s Creatine Kre-Alkalyn comes in a 60 serving container, and is unflavored so it mixes well with everything. It contains 3,000mg of Kre-Alkalyn per scoop.
We think this creatine is particularly great for men who are in a bulking phase or who want a solid supplement to take after their intense gym sessions to potentially help with strength and muscle growth.
It’s no secret that many men focus on packing on muscle mass in the gym. Even if your goal isn’t muscle mass, creatine may be helpful for overall strength and performance benefits. (6) Swolverine Kre-Alkalyn comes at about mid-range for an effective clinical dose for creatine — 3,000mg.
This means that Swolverine’s creatine phosphate may be well-suited for men trying to pair their hard resistance training with proper creatine supplementation, which can result in better strength and performance. And it does this without any added sugars or additives, which customers enjoy. “Quit wasting your money on gimmicks and fillers,” one five-star reviewer says. “If you want to get results, this is the creatine you should be taking.” It also doesn’t come with any flavoring, which makes it ideal for stacking with other supplements.
What makes this creatine stand out is that it’s pH-corrected (or buffered), which is intended to prevent it from degrading to creatinine (a waste product that comes from wear and tear on muscles) in your stomach. This means that more of the creatine you ingest can potentially be absorbed into your body. At $1.16 per serving, it’s on the higher end of the price spectrum, but since it may be less likely to degrade before you digest it, you may still be getting more bang for your buck.
Swolverine Kre-Alkalyn contains 60 servings of 3,000mg of straight creatine phosphate and is best taken before or during training sessions for most optimal results. This creatine stands out for its pH adjustment, which may help you absorb this creatine better without having it degrade into creatinine.
Read our full Swolverine Kre-Alkalyn Review.
This is a tasty option for folks who are looking for creatine hydrochloride in either pill or powder form. It’s third-party tested for banned substances and competitively priced.
Some prefer creatine hydrochloride, a more acidic form of creatine that may actually be easier on sensitive stomachs, as it’s closer to the pH of our stomach acid. Not all creatine hydrochloride is created equal, and we think Kaged Muscle’s C-HCl sits above the rest.
Kaged Muscle’s C-HCl hits all the right notes. While it’s pricier than monohydrate, it’s a pretty reasonable cost for creatine HCl at about $0.40 cents per gram. Hydrochloride varies between 20 and 60 cents per gram, so Kaged Muscle’s product is right in the middle, and it has two big advantages: It’s naturally flavored with a tasty lemon-lime zest, or you can opt for an unflavored powder.
Vegetarians and vegans rejoice as Kaged Muscle also gives you the choice between a vegetarian capsule or a gelatin one. Most importantly, it’s third-party tested for banned substances by Informed-Sport, which makes it a great pick for athletes. This is also one of our cheaper options at $0.40 per scoop, and each tub comes with 75 servings. If you’re a BodyFit member, you’ll also save on your purchase and spend just $0.36 per serving.
This creatine may digest more effectively than other formulas for better overall absorption. Also, it doesn’t hurt that the Lemon Lime flavor tastes great.
Read our full Kaged Creatine HCl Review.
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the blue raspberry flavor is tasty, and the blend contains no artificial sweeteners.
If you’ve been training for years, then you know that every ounce of muscle added to your frame is a major milestone. Creatine with muscle-building benefits can help you make the most out of your bulk.
What sets this creatine apart from others is the inclusion of HMB, a chemical that studies suggest is highly linked to fat loss and strength-building benefits. (9) Most lifters push heavier weights when they’re bulking (mass does move mass, after all), so this formula may help you gain more strength in addition to the common endurance-boosting benefits of creatine. It’s a win-win for lifters looking to bulk up big time. “Another quality TL product,” one five-star review says. “Been able to increase strength and add 10 to 15 percent of weight to every PR.”
This creatine HMB powder comes in a wide variety of flavor choices. Transparent Labs offers this product in Hawaiian Splash, Watermelon, Sour Grape, Blue Raspberry, Black Cherry, Orange, Strawberry Lemonade, Peach Mango, Fruit Punch, Tropical Punch, and an Unflavored powder (our personal testers enjoyed the Peach Mango). This creatine is a bit on the pricier side costing $1.66 per serving, but the HMB formula is what sets it apart from the others.
If you’re looking to build muscle and bulk up, then you’ll need to push yourself. Creatine may allow you to eke out an extra rep, and this formula can help you build and hang onto muscle mass as a nice bonus.
[Related: The Real Pros And Cons Of The Bodybuilding Lifestyle]
Swolverine’s Creatine Kre-Alkalyn comes in a 60 serving container, and is unflavored so it mixes well with everything. It contains 3,000mg of Kre-Alkalyn per scoop.
If you are working on cutting, whether it be for a weight class sport, to feel better, or just to look your best, creatine supplements can help you push harder in the gym. This particular creatine supplement from Swolverine is great because it is just creatine monohydrate with no additional ingredients.
This creatine supplement is a simple 3,000mg dose of creatine phosphate and nothing else. For anyone who has ever cut, you know how important your calories in versus calories out can be when considering your goals.
With a still potent 3,000mg dose of creatine phosphate, this supplement contains no fillers or added ingredients, making sure you can get your macronutrient supplementation through food rather than your supplements — likely the preferred method for those who are working within a caloric deficit. At $1.16 per serving, Swolverine’s creatine phosphate formula is on the higher end of the price range, but it’s a high-quality product that won’t get in the way of you reaching your cutting goals.
The creatine phosphate in this formula is potent and has no macronutrient content, making it the perfect pick for someone who is cutting and would prefer to get their calories from food sources.
[Related: 6 Creatine Benefits All Lifters Should Know About]
This is a tasty option for folks who are looking for creatine hydrochloride in either pill or powder form. It’s third-party tested for banned substances and competitively priced.
Pills are generally more convenient to carry around than powders, making them a great choice for travel and people on-the-go.
Kaged Creatine HCl comes in easy-to-take capsules. This pill form is a breeze to travel with or throw into your gym bag. Each serving contains 750mg of creatine hydrochloride and nothing else, which makes it a solid pick for athletes who want a straightforward creatine supplement that they can easily stack with other supplements or use solo.
There are a few noteworthy factors to consider. Each serving is only one capsule but the dose per pill is pretty low, so you may need to take two or three, which isn’t ideal for those who are pill-averse. As an added benefit, the capsules are vegetable-based, so they’re totally vegan- and vegetarian-friendly. This creatine supplement is $0.33 per serving, which is definitely budget-friendly but again, you may have to take more than one serving, depending on your creatine needs.
If you’re always running around town or traveling, pills may be more convenient since you don’t need to haul a shaker bottle around.
This creatine is clean and simple. It comes with 2.5 grams of micronized creatine per serving, and you can buy it in bulk to save money. Plus, it's tested both in-house and by a third party for any impurities.
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. “Love this pure form of creatine monohydrate,” one five-star review (among more than 8,000 others) writes “I mix it in my protein shakes post workout. I have definitely seen my lifts increase and haven’t noticed any bloating.”
This is 100 percent pure creatine monohydrate and includes no other ingredients. This can be a great option for beginners because it allows you to see how that ingredient alone may affect your recovery without the guess-and-check of a more robust formula. With 5,000mg of creatine monohydrate, this straightforward formula may help you unlock some muscle mass and lead to better performance for high-intensity training (10).
This formula is free of sugar, soy, dairy, yeast, gluten, and additives, which may make it a great option for those who have intolerances or dietary allergies. It also comes in six powder buying options from three and a half ounces all the way up to 55 pounds to make it a little easier on the wallet. If a powder isn’t your thing, you can purchase one of four capsule options, including either vegetarian or gelatin capsules at either 100 or 300 capsules per bottle.
Bulk Supplements Creatine MonohydrateBulk Supplements offers a plain creatine monohydrate packing 5,000mg of creatine. This formula is free of many allergens and comes in a multitude of buying options, making it a great option for beginners to test it out or bulk buy.
Read our full Bulk Supplements Creatine Review.
Legion Recharge is a well-rounded option that includes a solid dose of creatine monohydrate, along with l-carnitine l-tartrate, which may help to reduce exercise-induced muscle damage and improve recovery.
A recurring theme when we talk to female athletes is a desire for supplements that improve performance without adding unnecessary bulk. So when looking for the best creatine for women, we sought one with ingredients that could help with this.
Creatine, for the most part, is creatine, so there aren’t many women-specific features in most plain creatine supplements. That said, this particular creatine supplement is a full post-workout supplement, and comes with a dose of carnitine, as well — this ingredient can be helpful with lean muscle growth as it may help with fat burn.
You’ll also find corosolic acid along with the high 5g dose of micronized creatine (which may be easier on the stomach than other forms of creatine). Additionally, this product is naturally flavored and sweetened, which may be appealing to women who want to avoid artificial ingredients. It comes in five fruity flavors as well as an unflavored option but one of our testers preferred the Strawberry Lemonade, saying it was “pretty sweet, but also tart … I liked it.” While it’s not the cheapest option on the market, it’s also not the most expensive you’ll find out there.
To be clear: Any option on this list will suit a woman just fine. That said, some women may prefer the added carnitine, digestibility, and natural flavors here. And based one many of the five-star reviews, many lady customers seem to be loving this option. “I have been using this product for a little while after seeing some TikTok girlies posting about it. Tastes yummy and not chunky or chalky.”
Read our full Legion Recharge Review.
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.
When you exercise, your body produces and uses ATP (adenosine triphosphate) — a molecule that is a key energy source for many functions. To create ATP, your body needs to tap into phosphocreatine. Using a creatine supplement can help you increase your phosphocreatine stores, providing your body with more ATP for extra energy.
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)
[Related: The 3 Most Effective Workouts Splits for Strength Training]
Because of its ability to help you produce more ATP, which is at-the-ready energy, creatine has been shown to directly improve power output anywhere from five 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.
While creatine has been strongly linked to improved performance, some studies show it can also help with muscle growth. This is in part due to creatine’s ability to help the body crank out extra reps, which, over time, increase strength. But some studies have also found creatine to be linked to lean muscle gains. (13)
Creatine isn’t only for strength training — it may help in a variety of other areas. Creatine plays a role in cellular and protein metabolism and may help protect against age-related cognitive issues, like Parkinson’s disease and Alzheimer’s disease. (14) Creatine’s link to depression still needs more research, but early studies suggest that supplementing with creatine may improve symptoms of depressive disorders. (15)(16) Creatine may also be conditionally essential for people with chronic kidney disease and supplementation may help keep your kidneys working properly. (17)
If creatine is a brand new supplement to you, or even if it isn’t, there’s some info you should know before you add it to your daily routine. Read on for a few pro tips on this well-researched, yet sometimes misunderstood, product.
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’re a non-responder.
Following on from the previous point, one study published in 1996 found that creatine didn’t increase power output when combined with caffeine. (20) However, many other, higher-quality studies (like double-blind, randomized trials) haven’t found this to be the case. If you have some with your morning eggs and coffee, it’s no big deal.
Creatine is widely seen as safe, but it’s always smart to chat with your doctor before making any new additions to your supplement routine. Especially if you have any pre-existing conditions, it’s best to double-check.
In short, the answer to this is no. Loading creatine involves taking 20 to 25 grams per day for the first week, then dropping down to five or 10 grams for a few weeks, followed by one or two weeks off. Then, repeat. The goal of this method was to increase muscle stores quickly, then by significantly decreasing the amount you’re taking, you’d maintain the high levels you built up, and then do it all over again. (21)
Loading may saturate the muscles a little more quickly, but it’s not necessary. You can take the standard five to 10 grams per day. If you’re consistent, this saturation will build over time — there’s no need to rush with loading. (22)
When you’re ready to buy a creatine supplement, you may be overwhelmed by the supplements available and different types. Some of the main factors to consider are price, dosage, type of creatine, and formulation.
We provide a pretty serious price range on this list, from around $0.39 to $2.24 per serving. These prices fluctuate depending on the formulation, ingredient list, dosage, and type of creatine that the supplement offers. If you opt for creatine monohydrate over other types, you can expect to pay less as monohydrate tends to be the least expensive form of creatine available.
The correct dosage varies depending on how you want to approach your creatine intake. If you’re going to jump in with a loading phase (which is not necessary, but many choose to go this route) it is suggested that the most effective way to load is to take 0.3 grams per kilogram of body weight daily for the first five to seven days of loading. (23)
Once you finish the creatine loading phase you can decrease to 0.03 grams per kilogram of body weight for the following three weeks. If you’re not cycling, you can stick to the 0.03/kg/day going forward. (15) It is also suggested that those with higher muscle mass and high activity levels may want to take dosages of up to 10g daily, especially if they aren’t noticing much change from the body weight dosing. (15)
Armed with that knowledge, it may be optimal to do a bit of math and figure out what amount of creatine you’d need daily, and what supplement best fits your needs.
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. It is the least expensive and is widely researched. 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.
There is no wrong formulation when it comes to our picks, but there is likely one that makes more sense for you over the others. 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. Or, there are flavored options, too.
Another thing to consider: some creatine supps come with other ingredients. 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 desire to stack your supplement or keep your creatine separate.
The general sentiment among nutrition experts is that creatine monohydrate is, for most people, the best bet. It’s the cheapest form, and more importantly, it’s the most well-researched. Hundreds of studies have been performed on creatine monohydrate, and there’s no evidence of ill effects, whereas many of the more novel forms of creatine have one or sometimes no studies supporting them.
Some people indeed experience stomach cramps when they consume creatine monohydrate, and it’s possible that taking creatine with a different pH — usually creatine hydrochloride or buffered forms — can have a different effect on stomach acid and make for creatine that digests more easily. As far as we know, easier digestion is a serious perk, but doesn’t necessarily mean it’s more effective or that you need less of it to achieve the desired result.
That’s the long and short of it: monohydrate for almost everyone, hydrochloride if that gives you stomach issues. But if you’re curious about other kinds, check out these 10 kinds of creatine and what they all mean.
The price of creatine varies depending on which type of creatine you buy, and what other supplements are included in the product. The good news though? Creatine is a very inexpensive supplement compared to others on the market.
Creatine monohydrate is the most basic form of creatine and is generally going to be the least expensive. At the top of the charts is creatine that’s enhanced with other supplements (like HMB). These creatines tend to be the priciest because their potential effects can be more powerful and nuanced than those of plain creatine taken on its own.
The effects of creatine accumulate over time — the longer you consistently take creatine, the more consistently saturated your muscles will be. If you want to have particularly saturated muscles during exercise, creatine can be taken 30 to 45 minutes before or after exercise. However, studies have shown that taking creatine post-workout is better overall for body composition and strength. (23)
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, etc. After all, we’ve already used these best creatine supplements to do the heavy lifting here, so why should you have to?
Creatine has strong links to improve power output similar to pre-workout — basically better performance in strength workouts. Among people who don’t consume much meat, supplementing creatine may also improve some areas of cognition. What many people take creatine for, though, is because it draws more water into the muscles, meaning it makes them bigger. That’s an aesthetic boost that many people enjoy.
It’s usually fine for most people to take daily, but we suggest checking with your health care provider before starting any new supplement or exercise routine.
You absolutely can. Many people prefer to take creatine, especially unflavored creatines, with their protein shakes or smoothies to make it a bit more palatable. Feel free to mix away!
Creatine plays the long game. The concept is that creatine supplementation is intended to increase the amount of time that you can lift using the explosive phosphocreatine system. Over time lifting more may lead to more muscle mass and strength. Some people may notice intramuscular water retention within the first week that usually stabilizes pretty quickly, but tangible strength and mass benefits may take weeks or months to truly notice.
Not really. A lot of people suggest taking 20 to 30 grams per day for the first week, then dropping to five grams per day for about a month, then taking a week or two off and repeating the cycle. But taking five to 10 grams per day consistently seems to be just as useful. If you want the “bigger muscles” benefit of creatine as soon as possible, then loading for a day or two might be worth it.
Creatine can vary in its pricing because it is such a versatile product. If you’re budget-conscious, this list has choices that go as low as around $0.39 per serving, and as high as about $2.50 per serving with many options in between those prices. The average price for creatine is $1.11 per serving, but it’s important to note that not all of these supplements are straight creatine. We include some pretty stacked pre-workout supplements that contain creatine, which may make the average price a bit higher than market.
Creatine monohydrate is far and away the most researched and best supported form of creatine. Dozens and dozens of studies support it; no other form of creatine has more than five studies. There’s no evidence any of the other forms, like creatine hydrochloride, nitrate, Kre-Alkalyn, (and so on) are more effective. The main exception is if creatine monohydrate gives you stomach cramps. If this is the case, a form like hydrochloride or nitrate might be easier on your belly.
Although this may be dependent on your individual needs, we think that Transparent Labs Creatine HMB supplement is the best choice. It comes with no other ingredients beyond creatine monohydrate and HMB, and has a clinically effective dose of 5,000mg per serving. It also is totally unflavored, so it mixes well with anything.
Nick is a content producer and journalist with over seven years’ experience reporting on four continents. Since moving to New York City in 2013 he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science.
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