Creatine supplements are powerful aids in enhancing athletic performance and muscle growth. By boosting energy production during high-intensity exercise, they help increase strength, improve workout performance, and speed up muscle recovery. With various forms, such as powders, capsules, and gummies, available, choosing the right creatine supplement can be daunting.
To provide expert guidance through this selection process, we've collaborated with Kathy Shattler, a Registered Dietitian Nutritionist with over 25 years of experience in various medical specialties, including sports nutrition and supplements. Our guide simplifies the process by exploring the types of creatine, addressing safety concerns, and highlighting the importance of third-party verifications, ensuring you make an informed and confident choice.
Quick List - Top Creatine Supplement
Glanbia Performance Nutritionm, Inc
Pure Creatine for Peak Performance and Growth
Glanbia Performance Nutrition, Inc
Quick, Convenient Creatine for Strength and Power
A Registered Dietitian Nutritionist for over 25 years, Kathy has mastered numerous medical specialties and teaching methods: health promotion, counseling, academic teaching, endocrinology, psychiatry/mental health, supplements, diabetes, obesity, heart disease, aging, and alternative medicine. Experiences include: -Managing her own telehealth/nutrition consulting business -Directing a continuing education program for RDs and nurses -Consulting for long-term care regulatory affairs -Working with State and local health departments -Coordinating diabetes education programs Her experiences led her to reach people with life-changing information as a medical editor and writer. For over five years, Kathy has acquired increasingly complex roles. Passionate about the root causes of disease, she obtained her certification in Integrative Medicine and Functional Nutrition from the Academy of Nutrition and Dietetics three years ago. This series continues to influence her approach to writing.
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Table of Contents
Creatine is a naturally occurring substance with diverse benefits that make it a valuable supplement for both muscle and brain health.
Creatine is a naturally occurring substance found in muscle cells that plays a critical role in energy production during high-intensity exercise. By enhancing athletic performance and increasing muscle mass, creatine supplements help boost strength, exercise performance, and muscle recovery. These supplements typically come in powder or capsule form, making it easy to increase creatine content in muscles.
In addition to its benefits for muscle strength, creatine is a potent antioxidant with therapeutic uses in brain injury and concussions. Due to its high energy capacity, creatine can promote greater glycogen storage when combined with carbohydrates or carbohydrates and protein. This dual benefit makes creatine a valuable supplement for fitness enthusiasts, athletes, older adults, and those following vegetarian or vegan diets.
Research confirms that creatine monohydrate, particularly from German sources, is safe for long-term use.
Creatine supplements have been extensively tested and are considered safe for use. German-sourced creatine monohydrate, in particular, has been validated in research studies. Users often worry about potential kidney or liver damage, but studies have shown no permanent negative effects from creatine supplementation.
While there have been anecdotal reports of muscle cramping and gastrointestinal side effects such as nausea, research supports the safety of continuous use of creatine for up to five years at doses of up to 30 grams per day.
Third-party certifications from trusted organizations ensure the quality and safety of your creatine supplements.
Since the FDA does not regulate over-the-counter supplements in the US, it is crucial to choose creatine products that have been verified by third-party organizations. This ensures the quality and safety of the supplement you are purchasing.
Look for certifications from reputable organizations like NSF Certified for Sport, ConsumerLab.com, USP, Informed Sport, and BSCG for banned substances and quality assurance. These certifications indicate that the product has been tested for purity, potency, and compliance with label claims, giving you confidence in your supplement choice.
Research confirms that creatine monohydrate, particularly from German sources, is safe for long-term use.
With multiple types of creatine supplements available, such as monohydrate, micronized, and ethyl ester, it can be challenging to choose the right one. Creatine monohydrate is the oldest and most thoroughly researched version, making it a reliable choice for most users.
German-sourced creatine monohydrate is often recommended due to its proven effectiveness and safety. Other forms, like creatine ethyl ester, are excreted more rapidly and can be harder on the kidneys. For the average person looking to incorporate creatine into their diet, creatine monohydrate is the safest and most supported option.
Creatine supplements come in various forms, each with unique advantages.
Creatine powder's precise dosage control and superior bioavailability make it the best choice for most users.
Creatine powder is versatile and can be easily combined with protein shakes post-workout. However, some users find that even unflavored powders can taste strange or alter the water's consistency. Mixing the powder in warm water or fruit juice can improve both taste and dissolution.
Non-powder supplements like capsules or gummies are easier to use and more portable, but they may not offer the same level of dosage flexibility or absorption efficiency as powders. Choose the form that aligns best with your lifestyle and supplementation goals.
Creatine gummies provide convenience, but it's essential to check for additives and manage sugar intake.
Creatine gummies and capsules are a popular alternative to powders due to their convenience and mess-free nature. However, consumers should be aware of potential additives like sugars, food colorings, preservatives, and artificial sweeteners. For gummies, it's essential to read labels carefully and choose one with minimal additives.
One downside of gummies and capsules is that you may need to consume several to get the desired creatine dose. Capsules are often made with animal-derived ingredients and are not suitable for vegans. Gummies typically contain 1-5 grams of creatine and up to 3 grams of sugar per serving, increasing sugar intake.
Products | Image | Click to purchase | Key features | Details | |||||
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Creatine Monohydrate | Creatine per Serving | Number of Servings | Item Form | Labeled Vegan | |||||
1 | Glanbia Performance Nutritionm, Inc Optimum Nutrition|Micronized Creatine Monohydrate Powder|1031823 | ![]() | Pure Creatine for Peak Performance and Growth | 5g | 120 Servings | Powder | |||
2 | eSupplements, LLC Nutricost|Creatine Monohydrate Micronized Powder | ![]() | Pure Creatine Power | 5g | 100 Servings | Powder | |||
3 | Glanbia Performance Nutrition, Inc Optimum Nutrition|Micronized Creatine Monohydrate Capsules | ![]() | Quick, Convenient Creatine for Strength and Power | 2.5g | 50 Servings | Capsule | |||
4 | Thorne Research, Inc. Creatine | ![]() | Enhance Muscle and Energy Performance | 5g | 90 Servings | Powder | |||
5 | Zyloo Research Laboratories LLC BULKSUPPLEMENTS.COM|Creatine Monohydrate Powder | ![]() | Maximize Your Potential | 5g | 100 Servings | Powder | |||
6 | Sports Research Corporation Creatine Monohydrate | ![]() | Build Lean Muscle, Enhance Performance, Support Recovery | 5g | 100 Servings | Powder | |||
7 | Naked Nutrition Pure Creatine Monohydrate|8533875 | ![]() | Pure, Fast-Absorbing Creatine for Strength Gains | 5g | 200 Servings | Powder | |||
8 | DAS Labs, LLC BUCKED UP|Creatine Monohydrate | ![]() | Micronized Powder for Easy Mixing | 5g | 50 Servings | Powder | |||
9 | Iovate Health Sciences International Inc. MuscleTech|Creatine Monohydrate Powder | ![]() | High-Quality Creatine for Enhanced Performance | 5g | 80 Servings | Powder | |||
10 | Goba Tea Inc. Peach Perfect|Creatine for Women Booty Gain | ![]() | High-Purity Creatine for Lean Muscle Growth | 5g | 30 Servings | Powder |
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
Optimum Nutrition Micronized Creatine Monohydrate Powder is designed to support muscle growth, energy, and endurance for both men and women. Each serving contains 5 grams of pure creatine monohydrate, micronized for superior absorbency. This powder is unflavored, making it easy to mix into any beverage without altering the taste. With 120 servings per container, it offers a substantial supply for those committed to enhancing their workout regimen over time.
The product is compatible with keto diets and is formulated to maximize muscle size, strength, and power when used consistently alongside a balanced diet and regular weight training.
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
Nutricost Creatine Monohydrate Micronized Powder is designed for those looking to enhance their muscle growth and endurance. Each container holds 500 grams of creatine monohydrate, which is equivalent to 100 servings of 5 grams each. The powder is unflavored and vegetarian-friendly, making it a versatile addition to most diets.
One of the key features of this product is its micronized form, which ensures better absorption and mixability in your pre or post-workout beverages. Each serving delivers a dose of creatine to support your fitness goals, whether it’s boosting strength or enhancing endurance.
Creatine per Serving | 2.5g |
---|---|
Item Form | Capsule |
Optimum Nutrition Micronized Creatine Monohydrate Capsules provide a convenient way to incorporate creatine into your diet without the hassle of mixing powders. Each capsule contains 2.5 grams of pure creatine monohydrate, supporting muscle size, strength, and power, especially when paired with high-intensity activities.
These unflavored capsules are easy to swallow, making them an excellent option for those who prefer a quick and straightforward supplement routine. With 100 capsules per bottle, you have a substantial supply to aid in your energy management and muscle-building goals.
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
THORNE Creatine Monohydrate Powder offers a comprehensive approach to enhancing muscle performance. Each serving delivers creatine, promoting lean body mass and increasing muscle endurance, capacity, and power output. This unflavored powder can be easily mixed into any beverage, making it a versatile addition to your supplement regimen.
THORNE Creatine is both gluten-free and keto-friendly, catering to various dietary needs. The NSF Certified for Sport label guarantees a high standard of quality, making it suitable for athletes and high-performance individuals.
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
BulkSupplements.com Creatine Monohydrate Powder is designed to support strength and performance goals with a substantial 5 grams per serving. This micronized creatine powder is unflavored and gluten-free, making it easy to incorporate into any dietary regimen or preferred beverage.
Produced in a facility compliant with strict cGMP standards, BulkSupplements.com advertises a quality product. This creatine supplement is crafted to support muscle performance and brain health, making it a valuable addition to your active lifestyle.
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
Sports Research Creatine Monohydrate is designed to optimize your workout routine, helping you build lean muscle and improve performance with just one scoop daily. This 5-gram micronized creatine powder is known for its fine texture, ensuring easy mixing into your favorite foods and beverages without any chunks. Regular use, combined with exercise, supports strength, performance, and workout recovery.
Dedicated to quality, Sports Research Creatine Monohydrate is gluten-free and non-GMO verified. Each container provides a reliable supplement to help you with your fitness and wellness journey.
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
Naked Creatine offers a pure and high-quality creatine monohydrate supplement to support strength gains and enhance training capacity. Each serving delivers 100% pure micronized creatine monohydrate, ensuring rapid absorption and effective performance enhancement. With 200 servings in a 2.2-pound bulk container, this supplement provides a long-lasting supply for those committed to fitness.
This product is vegan, non-GMO, gluten-free, and soy-free. It dissolves quickly in water or juice, making it convenient to use. Naked Creatine contains no artificial sweeteners, flavors, or colors, ensuring a clean and straightforward supplement for those focused on their fitness goals.
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
Bucked Up Creatine Monohydrate provides a 250-gram container of micronized powder, offering approximately 50 servings. This micronized powder is designed for easy mixing with liquids, enhancing usability and ensuring a smooth blend.
The product features pure ingredients, is gluten-free, and is non-GMO. It comes in a container with a tight-sealing lid to maintain freshness and prevent spillage.
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
MuscleTech Platinum Pure Micronized Creatine Monohydrate Powder is meant to support muscle recovery and growth for both men and women. Each tub provides 80 servings, delivering a recommended 5 grams of unflavored, ultra-pure creatine per scoop. This high-quality form of micronized creatine aids in increasing muscle mass and enhancing performance.
Thanks to its unflavored formula and lack of fillers and sugar, creatine powder is versatile and easy to mix with other supplements or beverages. MuscleTech's dedication to research and high-quality ingredients ensure that this creatine supplement helps you push your fitness goals to the next level.
Creatine per Serving | 5g |
---|---|
Item Form | Powder |
Peach Perfect Creatine for Women combines high-purity creatine monohydrate, BCAAs, and collagen to support muscle growth, energy boost, and cognitive aid. Specifically formulated to aid in glute and muscle development, this pink lemonade-flavored powder offers a refreshing way to supplement your workouts without a chalky or gritty texture.
The micronized creatine monohydrate in Peach Perfect ensures high dissolvability, minimizing the risk of bloat and GI issues. This supplement is designed to enhance strength, power, and muscle recovery, enabling more effective workouts and faster recovery times. Additionally, the inclusion of collagen supports skin health and anti-cellulite benefits, contributing to overall body transformation.
Choosing the right time to take creatine supplements can be confusing, as there are two main options: pre-workout or post-workout. Post-workout supplementation is often recommended to help restore energy levels used during exercise, leading to better recovery and enhanced body composition.
However, taking creatine pre-workout can also be beneficial. It can boost high-intensity exercise performance and support lean muscle mass gain. Ultimately, both timing strategies offer distinct advantages, so individuals may choose based on their personal fitness goals and routines.
A daily intake of 3-5 grams of creatine is effective for maintaining elevated creatine stores.
Most creatine supplements recommend a dosage of 5 grams per day, which is generally suitable for maintaining elevated creatine levels for exercise performance. For optimal results, an initial loading phase of 5 grams taken four times daily for 5-7 days is suggested.
After the loading phase, switching to a maintenance dose of 3-5 grams daily is effective. In certain cases, such as addressing creatine synthesis deficiencies or specific medical conditions like Parkinson's or ischemic heart disease, higher doses of 20-30 grams per day may be necessary. Always consult with a healthcare provider for personalized advice.
While a loading phase speeds up muscle saturation, it can be skipped using a longer timeline for similar results.
When starting creatine, a loading phase involves taking 20-25 grams daily for the first week to quickly saturate muscles and feel the benefits sooner. This method can increase muscle creatine stores by 10%-40%, making it a popular approach for those seeking rapid results.
However, a loading phase isn't strictly necessary. Starting with a consistent 5 grams daily can also be effective, though it will take about three weeks longer to reach muscle saturation. Some downsides of loading include potential muscle cramps, dehydration, and dry mouth, so it's important to drink plenty of fluids. Both methods are effective; the choice depends on personal preference and how quickly you want to see results.
Creatine itself is vegan, but some of the other ingredients may be sourced from animals.
Creatine can be synthesized without animal products, and most creatine supplements are vegan. However, it's essential for those with dietary restrictions to check labels carefully. While the creatine itself is made in a lab from sarcosine and cyanamide, the capsules' exterior coating is often not vegan.
For a completely vegan product, look for creatine powders or supplements specifically labeled as vegan. Paying close attention to labeling will help you find a product that aligns with your dietary preferences.
No. 1: Glanbia Performance Nutritionm, Inc|Optimum Nutrition|Micronized Creatine Monohydrate Powder|1031823
No. 2: eSupplements, LLC|Nutricost|Creatine Monohydrate Micronized Powder
No. 3: Glanbia Performance Nutrition, Inc|Optimum Nutrition|Micronized Creatine Monohydrate Capsules
No. 4: Thorne Research, Inc.|Creatine
No. 5: Zyloo Research Laboratories LLC|BULKSUPPLEMENTS.COM|Creatine Monohydrate Powder
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