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Creatine can help boost athletic performance and build muscle. Here, we discuss the best creatine supplements available online, from creatine powders and creatine capsules to low dose creatine options.
The table below compares each creatine supplement in this article for price, dose, and more.
Creatine type | Dose per serving | Form | |
---|---|---|---|
KAGED $24.99 | creatine hydrochloride | 750 mg | powder |
Transparent Labs $49.99 | creatine monohydrate | 5 g | powder |
NOW Sports around $17.34 | kre-alkalyn creatine | 1.5 g | capsules |
Proven4 Sport around $39.99 | creatine monohydrate | 2 g | powder |
The Genius Brand around $24.99 | creatine monohydrate | 5 g | powder |
Nutricost around $32.95 | creatine monohydrate | 5 g | powder |
Medical News Today chose creatine powders and capsules that meet the following criteria:
- Ingredients: The creatine products we feature must contain safe and high-quality ingredients that the brands clearly label. The brands should also confirm their creatine products are free from pesticides, heavy metals, and mold.
- Dosage and serving size: We choose products that clearly state the recommended dosage.
- Third-party testing: MNT will only feature products that go through third-party testing for contaminants by an ISO 17025-compliant laboratory.
- Available certificate of analysis: MNT chooses companies that demonstrate transparency and share a product’s certificate of analysis (COA) following receipt of its third-party lab results.
Medical News Today follows a strict product selection and vetting process. Learn more here.
Creatine is a
Creatine is a combination of three amino acids: glycine, L-arginine, and L-methionine. Most of the body’s creatine is in the muscles, though the brain also stores some.
There are a few different types of creatine supplements available. Some of the more popular types include:
- Creatine monohydrate: This is the most common form of creatine. It comprises one creatine molecule and one water molecule.
- Buffered creatine: Also known as Kre-Alkalyn, this form contains an alkaline buffer.
- Creatine HCL: This creatine bonds with a hydrochloride salt, which may help enhance absorption.
The average person requires roughly
Creatine is one of the most popular supplements among athletes and people who regularly train their bodies, as it may help support ideal muscle energy.
A
- enhancing recovery after workouts
- regulating temperature
- preventing injury
- rehabilitating the muscles
- protecting the spinal cord
- recovering from concussion
Creatine may also play a role in several health conditions, including:
Creatine use may also help reduce markers of depression in some people. One
However, more research needs to explore these results before scientists can make any broad claims.
Supplements may contain different types of creatine. Some of the more common types include:
Creatine monohydrate
Creatine monohydrate crystallizes from water. Companies can dry creatine monohydrate at around
Creatine monohydrate is not as soluble as other forms of creatine. However, research shows that it can help support performance and musculoskeletal health in adults.
Creatine ethyl ester
According to a 2022 critical review, creatine ethyl ester contains
A systematic review from 2022 explored the effect of supplementing with creatine ethyl ester on exercise performance and body composition. The researchers found no significant difference between the supplement and placebo.
Creatine hydrochloride
To make creatine hydrochloride, manufacturers add hydrochloric acid to creatine to
While some companies claim that this type of creatine is more effective at lower doses than creatine monohydrate, there is
Creatine magnesium chelate
Creatine magnesium chelate is a less common type of creatine supplement.
A
Creatine is a
Other people may take it to supplement their diet. As dietary creatine comes mainly from red meat and fish, vegans and vegetarians may take creatine supplements to help ensure that they get enough each day.
Learn more about essential supplements for vegans.
Some people with health conditions that affect how their body makes or uses amino acids may also need regular creatine supplementation.
Additionally,
A person should always speak with a doctor or dietitian before taking a supplement.
The factors a person should consider when buying a creatine supplement include:
- Third-party testing: A person should purchase products that have undergone third-party testing. This means that an independent lab tests supplements for the safety, purity, and accuracy of the ingredients. A person can often look at third-party lab results on the company’s website.
- Added ingredients: People may wish to buy supplements that do not contain artificial colors, sweeteners, flavors, or fillers. Many companies supply pure creatine, but others may add additional ingredients. A person should consider the benefits of these additional ingredients.
- Form: Many creatine supplements are available as a powder that a person can add to drinks. However, some people may prefer to take a creatine supplement as a capsule. Capsules can ensure people get an accurate dose of creatine in every serving.
- Dosage: People should ensure they are not taking too much creatine. They can discuss the appropriate dosage with a doctor.
It is important to take creatine supplements according to the instructions on the packaging. Do not take more creatine in hopes of gaining more benefits, as the body can only use so much at one time.
Some people may decide to do a creatine “loading phase”. This involves taking multiple doses of creatine for a week to increase muscle stores rapidly, then decreasing the daily intake to maintain high levels. That said, taking lower regular doses over a long period may have the same effect.
However,
People should avoid taking very high dosages and look out for any other ingredients in the product that may affect the body.
For example, some sports mixes contain other ingredients, such as caffeine. People who are sensitive to caffeine may experience adverse effects when consuming these drinks.
Further resources
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Creatine is a natural supplement, and the risk of experiencing side effects from the supplement itself is low.
However, some people may experience the following side effects from taking creatine:
- nausea
- stomach pain
- diarrhea
- muscle cramping
In higher dosages over long periods of time, supplementation with creatine may affect the liver or kidneys. However, current research does not fully support this concern.
Taking high dosages of creatine may affect various bodily functions, so some people may need to take creatine with caution. Anyone unsure whether they can safely use creatine should talk with a doctor.
The International Society of Sports Nutrition (ISSN) has stated that creatine monohydrate is a safe and the most effective form of creatine supplementation.
The best creatine supplement or creatine pills for muscle growth provide a high dose of creatine and fast absorption. Products that use Creapure, a purified form of creatine, might be the best available supplements.
Creatine monohydrate is the cheapest form of creatine and, as such, is the type of creatine companies are most likely to use.
Most people will need 1 to 3 g of creatine per day.
The best creatine supplement will be affordable, offer a safe dose of creatine, and will go through third party testing and hold other safety and quality certifications.
Creatine is a popular natural supplement that may help build and repair muscles and enhance performance. It is generally safe and one of the most extensively studied supplements. However, as with any supplement, it is best to opt for moderate use and discuss it with a doctor first.