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Medical News Today only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:- Evaluate ingredients and composition: Do they have the potential to cause harm?
- Fact-check all health claims: Do they align with the current body of scientific evidence?
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The best creatine supplements are third-party tested and easy for the body to absorb. We picked the best options to try in 2024, including creatine from Thorne, Optimum Nutrition, and Nutricost.
We refer to “women,” “men,” or both to align with how companies market their products, but there is no need to stick to one product type or the other. A person should choose whichever best suits their needs.
The table below compares each of the creatine supplements in this article.
| Dosage | Certifications | |
|---|---|---|
| Thorne $42 | 5,000 milligrams (mg) per serving | NSF Certified for Sport |
| Optimum Nutrition Powder around $38 | 5,000 mg per teaspoon | Informed Choice certified |
| Evlution Nutrition around $18 | 5,000 mg per scoop | meets CGMP standards |
| Optimum Nutrition Capsules around $43 | 2,500 mg per 2-capsule serving | Informed Choice certified |
| RSP Nutrition around $34 | 5,000 mg per scoop | no information |
| BPI Sports around $23 | 4,000 mg per scoop | CGMP verified |
| Nutricost around $33 | 5,000 mg per serving | uses CGMP-compliant, FDA-registered facility |
| Naked around $23 | 5,000 mg per serving | certified gluten-free and vegan |
Medical News Today chooses creatine products that meet the following criteria:
- Ingredients: They must contain safe, high quality ingredients with clear labeling. Brands should also confirm their products are free of pesticides, heavy metals, and mold.
- Dosage: MNT chooses creatine products that clearly state the supplement dosage.
- Serving size: MNT only selects creatine products from brands that recommend safe dosages.
- Third-party testing: MNT features creatine supplements that have undergone 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.
MNT follows a strict product selection and vetting process. Learn more here.
People should consider the following factors before purchasing a creatine supplement.
Ingredients
People should read the ingredients to ensure the product suits their dietary requirements. Creatine supplements contain synthetic versions of creatine that do not contain animal by-products, such as
Form
People can purchase creatine supplements in a powder, capsule, or as chews. People should consider which form they find easiest to take and which offers them the most accurate dose per serving.
Dose
Researchers consider
Certifications
People should look for products that meet
Third-party testing
People should choose products that are third-party tested. This means that an independent lab tests the product to ensure the accuracy of labeling and ingredients. People can review the product they intend to use with Informed Choice, NSF International, or Consumer Lab.
Price
Some brands can be expensive; therefore, people should consider how cost-effective the product is and ensure it suits their budget.
Anyone considering taking any dietary supplement should talk with a doctor or a qualified healthcare professional to ensure they have a dosage appropriate for their needs.
A person should seek medical advice before using any supplementary product if they are pregnant, nursing, or taking other medications.
The authors of a
Conversely, creatine supplements may provide a range of health and exercise benefits to women.
Exercise performance and strength
According to a
People taking creatine will have higher stores of creatine in the muscles, which can reduce muscular fatigue, leading to improved performance. Additionally, creatine can help form proteins to build muscle.
Mood, mental health, and memory
A
While research suggests that a daily dose of 0.3 g creatine for 5 to 7 days or a daily dose of 5 g for 4 weeks
Menstrual health and hormonal balance
Creatine levels can fluctuate in line with estrogen throughout a person’s menstrual cycle.
A
Research states that creatine
Fertility
Little research exists on creatine supplementation during pregnancy, but a
Additionally, supplementation can improve blood flow to the uterus. This can help support the growth and shedding of the uterine lining, which is an essential part of the typical menstrual cycle.
Healthy aging
Creatine may also help
Additionally, a
More recently, a
There is little scientific consensus on the best way to use creatine supplements. People should always follow the dosing instructions companies recommend on their product’s label and consider discussing their creatine supplementation with a doctor.
According to a
This review also reports that it may be more effective for people to take creatine supplements pre- and post-workout to increase creatine stores, muscle mass, and strength gains.
An older
People should always discuss trying new supplements with a doctor and stop using them if they experience side effects.
People who do not wish to or cannot take creatine supplements can consume red meat and seafood to increase their bodies’ creatine levels naturally.
They may also consider taking:
- Nitric oxide supplements: These contain L-citrulline and L-arginine. A 2019 study notes that L-arginine supplements can reduce blood pressure during pregnancy. Nitric oxide supplements expand blood vessels and increase blood flow, which may enhance endurance in athletes.
- Branched-chain amino acids (BCAAs): This term refers to three essential amino acids: leucine, isoleucine, and valine. They are naturally present in animal-based protein sources, such as eggs, meat, and dairy products. A
2021 review of studies found that supplementing BCAAs may reduce muscle damage and relieve muscle soreness after resistance training in males.
Both females and males may find benefits from taking creatine monohydrate. In its micronized form, it may have greater benefits.
For instance, research from 2023 suggests that the body can absorb micronized substances more easily. This could make micronized creatine monohydrate more effective for people who want to take creatine.
People can speak with a doctor to determine if creatine supplementation will benefit them after 40. Research from 2021 suggests that taking creatine alongside resistance training could help reduce age-related bone loss in postmenopausal women.
All creatine supplements claim to help a person build muscle. However, creatine will not build muscle in specific areas of the body on its own.
Both protein and creatine may help females gain muscle and improve their exercise performance and recovery. People may prefer to take creatine if they are doing short, high intensity training. Creatine can increase lean muscle mass and exercise capacity.
Alternatively, protein supplementation may be more beneficial for people who exercise regularly, as they may have higher protein requirements.
Creatine may help with muscle building, recovery, and performance. Additionally, some evidence suggests that creatine supplements can reduce symptoms associated with depression in females. However, more research is needed to confirm the benefits of creatine for depression.
Individuals should consider different factors before purchasing creatine, such as formulation, ingredients, and certifications.
Whether a product undergoes third-party testing is also an important consideration, as the FDA does not approve supplements in the same way as prescription medications. A person should always discuss supplement use with a doctor or a qualified healthcare professional before use.