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, some research suggests that creatine supplementation may be beneficial for immune system regulation and for people with muscle-wasting diseases or neurological conditions.

However, more research is needed to support these claims. A person should always speak with a doctor or dietitian before taking a supplement. 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. 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, research suggests that while a short-term loading phase can be helpful for increasing exercise capacity, it is not necessary for maximum benefit.

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.

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:. 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 factors a person should consider when buying a creatine supplement include:. 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—3 g of creatine per day. 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. As with any supplement, it is best to opt for moderate use and discuss it with a doctor first.

Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells. People use it to improve athletic performance and…. There is evidence that some beneficial muscle-building supplements include protein, creatine, and caffeine.

Greens powders can be a convenient way to get one's daily nutrition needs met. Here are 5 vetted options for AG1 is a greens powder that contains 75 vitamins, minerals, superfoods, and antioxidants. Learn more about the health benefits and where to buy.

Taking protein powder or creatine after a workout may aid in muscle recovery and exercise performance. Learn more. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Jared Meacham, Ph. On this page What is it? How we chose Best options Comparison Benefits Types of creatine Cost Who are they for?

How to use Safety What to look for FAQ Summary. How we vet brands and products 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? Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Share on Pinterest. A quick look at the best creatine supplements. What is creatine? How we chose. They should also confirm they are free from pesticides, heavy metals, and mold.

Dosage : MNT chooses products that must clearly state the supplement dosage. Serving size : MNT selects products in which manufacturers recommend a safe dosage.

Third-party testing: MNT chooses products that must undergo third-party testing for contaminants by an ISO compliant laboratory. The best creatine supplements. What are the benefits of creatine? Types of creatine supplements. How much does creatine cost? Who should use creatine?

How to use creatine supplements. Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Is creatine safe? Feeling great with these new supplements. If you prefer the convenience of a creatine capsule, Optimum Nutrition is a go-to brand for Hamlin.

The micronized capsules are easy to swallow, keto-friendly, and in-house tested for banned substances. Optimum Nutrition is also produced in a CGMP-certified facility, so you can ensure safe and quality ingredients.

Since using the capsules, I have noticed a positive impact on my workouts and overall performance. My strength and endurance have improved, leading to more productive training sessions. Increase strength. Creatine enhances muscle strength and power , which can lead to improved workout performance, says Moriarty.

In fact, short term creatine supplementation has been found to improve power and strength performance by five to 15 percent , she explains. Enhance muscle mass. Boosting creatine stores provides an additional stimulus during training which improves muscle mass and muscle fiber size, says Moriarty.

In fact, a recent study found creatine supplements were effective in building muscle in healthy young adults. A larger review on the most popular supplements also found creatine to be the most effective for adding muscle mass.

Speed up recovery. More research is needed, but creatine may reduce muscle damage and inflammation, aiding in quicker recovery after intense workouts, says Hamlin. Support cognitive function.

Creatine supplementation has repeatedly been shown to enhance mental performance, optimize brain function, and reduce mental sluggishness during high stress events, says Moriarty.

One study also found that creatine improves short-term memory and reasoning. The good news is the negative side effects of creatine are limited, and largely anecdotal, says Moriarty. There is also no evidence that creatine harms the liver and kidneys in healthy people, but if you have a pre-existing liver or kidney condition, talk with your doctor before supplementation, adds Hamlin.

Mild stomach discomfort. Anecdotally, some people report gastrointestinal discomfort like stomach ache and bloating after taking creatine, says Hamlin. However, scientific research does not report this as a common side effect, so if you experience severe or ongoing stomach pain, stop creatine use, and talk with your doctor.

Water retention. This is not the same as gaining body fat, though, and any water weight will disappear after stopping creatine, adds Hamlin. That said, some studies suggest taking creatine post-workout can potentially enhance its absorption and maximize its benefits, he explains.

How long does it take to see results from creatine supplements? A lower daily dose of three to five grams of creatine per day may take three to four weeks to increase muscle stores of creatine, explains Moriarty. Just remember that consistency in supplementation and training is key, adds Hamlin.

After stopping creatine supplementation, your creatine levels will typically remain elevated for 30 days after your last dose, says Moriarty.

The benefits gained from creatine use may also gradually diminish once you stop, adds Hamlin. However, when you have less creatine in the system and stored up in your cells, it could potentially reduce performance, he explains.

That said, Hamlin typically suggests starting with a training program first without supplementation. This way you can test your training plan and note your progress before adding an extra variable like creatine into the mix, he explains. Most supplements are calorie and carbohydrate free, but creatine supplementation typically results in two to four pounds of weight gain.

That is related to an increase in water retention and muscle mass, says Moriarty. Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill.

As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.

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Skip to Content Health Fitness Beauty Life Relationships. sign in. Take a sneak peek at the 12 best creatine supplements: 1. Pros NSF Certified for Sport Gluten-free Auto-ship option to stay stocked up. Cons No flavor variety.

Form Powder Flavors Unflavored Third-Party Tested Yes Additional Ingredients None Creatine Per Serving 5 grams. Pros Third-party tested Gluten-free Good value. Cons No flavor options. Pros Third-party tested Mixes easily, according to reviews No additives. Advertisement - Continue Reading Below.

Pros Third-party tested NSF Certified for Sport. Cons Only unflavored available. Pros Third-party tested Free of artificial additives. Cons May have a chalky consistency, per customers reviews.

Pros Contains Creapure NSF Certified for Sport. Cons May take longer to fully dissolve. Pros NSF Certified for Sport Vegan Pleasant flavor. Cons Contains additional additives. Form Powder Flavors Raspberry lemonade Third-Party Tested Yes Additional Ingredients Maltodextrin, citric acid, natural and artificial flavors, calcium silicate, sucralose, red beet juice powder Creatine Per Serving 5 grams.

Pros No artificial additives Keto-friendly. Cons Not NSF Certified for Sport. Pros NSF Certified for Sport No artificial additives. Pros Contains Creapure Third-party tested. Form Powder Flavors Unflavored Third-Party Tested Yes Additional Ingredients Beta-Alanine, AstraGin root extract, silica Creatine Per Serving 5 grams.

How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Kathy W. Warwick, R. On this page Our picks Comparison How we chose Uses and benefits Side effects Selection tips FAQ Bottom line.

How we vet brands and products Healthline 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? Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness. Read more about our vetting process.

Was this helpful? Share on Pinterest. A quick look at the best creatine supplements. Note that serving sizes vary by product.

A comparison of the best creatine supplements. How we chose our best creatine supplements. Creatine uses and benefits. Potential risks and side effects. Tips for choosing the right creatine supplement for you. Useful supplement shopping guides Check out these two articles to help make supplement shopping a breeze: How to Choose High Quality Vitamins and Supplements How to Read Supplement Labels Like a Pro.

Frequently asked questions. Which brand of creatine is the most effective? Is it OK to take creatine every day? What happens if you stop taking creatine? Should beginners take creatine?

Does creatine make you gain weight? Who shouldn't take creatine? Creatine in the blood is an important measure of liver and kidney function. The bottom line. How we reviewed this article: Sources.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Jan 22, Written By Rachael Ajmera, MS, RD. Dec 21, Written By Rachael Ajmera, MS, RD. Share this article. Read this next. Larger individuals may need up to 10 grams per day to maintain stores. Creatine is a compound that is naturally produced by the body. It provides us with energy, which may increase exercise volume and therefore support muscle growth.

While the performance outcomes of steroids and creatine may have some overlap, creatine is not a steroid. Steroids are regulated by the FDA and may not be taken without a prescription. Tamar Kane, MS, RD is a Registered Dietitian and marathon runner.

She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives. Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes.

Her goal is to help people understand how to properly fuel their bodies and supplement if needed! to optimize performance and well-being.

The Department of Defense dietary supplement resource: Operation supplement safety. Creatine supplements: The basics. NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R…Lopez HL.

International society of sports nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine.

J Int Soc Sports Nutr. Van Loon LJC, Oosterlaar AM, Hartgens F, Hesselink MKC, Snow RJ, Wagenmakers AJM. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans.

Clin Sci Lond. Graham TE. Caffeine and exercise: Metabolism, endurance and performance. Sports Med.

Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Antonio J. International society of sports nutrition position stand: Beta-alanine. Volek JS, Kraemer WJ, Rubin MR, Gomez A, Ratamess NA, Gaynor P. L-carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress.

Am J Physiol Endocrinol Metab. Kraemer WJ, Volek JS, French DN, Rubin MT, Sharman MJ, Gomez AL,…Hakkinen K. The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M.

Effect of creatine and weight training on muscle creatine performance in vegetarians. Med Sci Sports Exerc. Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults.

J Gerontol A Biol Sci Med Sci. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a-meta-analysis.

Jagim AR, Stecker RA, Harty RS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: A brief review. Front Nutr. Ahmadi AR, Rayyani E, Bahreini M, Mansoori A. The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trials.

Clin Nutr. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB…Ziegenfuss TN.

Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Ribeiro F, Longobardi I, Perim P, Duarte B, Ferreira P, Gualano B, Roschel H, Saunders B.

Timing of creatine supplementation around exercise: A real concern? Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

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By Tamar Kane, MS, RD. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Kristy Del Coro, MS, RDN, LDN. Medically reviewed by Kristy Del Coro, MS, RDN, LDN. Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board.

Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article.

Content is fact checked after it has been edited and before publication. Our Top Picks. Best Overall:. Best for Athletes:. Best Chewable:. Best Budget-Friendly:.

Best Vegan:. Best Pre Workout:. Best Tasting:. Best Capsules:. In This Article Expand. Our Picks. Where We Stand. Are Creatine Supplements Beneficial? Who May Not Benefit from Creatine Supplements.

What to Look For in a Creatine Supplement. How We Select Supplements. Our Experts. Why Trust Verywell Fit. Best Overall. Klean Athlete Klean Creatine Unflavored. Pros NSF Certified for Sport Non-GMO No artificial colorings, flavors, or sweeteners Budget-friendly.

Cons Lack of flavor may not be suitable for all. Best for Athletes. Thorne Creatine Powder. Pros NSF Certified for Sport Easily dissolvable. Best Chewable.

Universal Nutrition Universal Nutrition Creatine Chews. Pros Third-party tested No water required: easy for on the go. Cons Contains artificial flavors More expensive May not be suitable for a vegan or vegetarian diet.

Best Budget-Friendly. com BulSupplements. com Creatine Monohydrate Powder. Pros Third-party tested Budget-friendly. Best Post-Workout Supplements and Foods of Best Vegan.

Gnarly Sports Nutrition Gnarly Nutrition Creatine. Medical News Today only shows you brands and products that we stand behind. The best creatine supplements are third-party tested and easy for the body to absorb. We picked the best options to try in , including creatine from Thorne, Optimum Nutrition, and Nutricost.

A person should choose whichever best suits their needs. MNT follows a strict product selection and vetting process. Learn more here.

Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication. Creatine is a naturally occurring nonprotein amino acid compound produced in the liver and kidneys.

It is present in animal protein sources. Those who do not consume meat or seafood may have lower levels of creatine in their bodies. The body stores most of its creatine in skeletal muscle and uses it during exercise.

Creatine supplements increase muscle growth, and athletes and older adults may take these supplements to improve exercise performance and increase muscle mass.

Learn more about using creatine supplements. The authors of a review state that there is less research on the effects of creatine supplements in females than in males.

It also notes that females may be less likely to take creatine due to concerns about weight gain or other side effects, which research has found to be minimal. We look at these potential benefits in detail below. People taking creatine will have higher stores of creatine in the muscles, which can reduce muscular fatigue, leading to improved performance.

Additionally, as a non-protein amino acid, creatine can help form proteins to build muscle. Those following a vegetarian diet will typically have less creatine in their body.

However, they may see greater gains in muscular creatine if they supplement their diet with creatine. Athletes and those with a more muscular physique may require more creatine — 5—10 g a day — to maintain optimal creatine stores.

Older research suggests that females have lower creatine levels in the frontal lobe, which is the part of the brain that controls mood, emotion, memory, and cognition. Creatine supplementation can increase creatine levels in the brain, and some studies in a literature review showed that creatine may have antidepressant properties.

For instance, a study found that a 6 g dose of creatine led to significantly higher remission rates in people with bipolar depression. A later study suggests that an 8-week treatment of creatine supplements and antidepressant therapy can reduce the symptoms of major depressive disorder in female adolescents and adults.

While research suggests that a daily dose of 0. One older study found that creatine supplementation in vegetarian people improved memory.

Creatine increases the production of estrogen in women, which is a key hormone in the menstrual cycle. Therefore, an increase in estrogen levels can help regulate the menstrual cycle, reduce symptoms of PMS, as well as improve overall hormonal balance.

Creatine may also help with postmenopausal bone mineral density, especially when combined with resistance training exercises. There is little research into creatine supplementation during pregnancy, but a literature review states that creatine may be an important element in fertilization.

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. There is little scientific consensus on the best way to use creatine supplements.

People can also take 3—5 g daily over 28 days for similar effects. This literature review also reports that it may be more effective for people to take creatine supplements pre- and post-workout to increase creatine stores and muscle mass and strength gains.

Much older work referenced in this review suggests that consuming carbohydrates or carbohydrates and protein may increase creatine uptake. However, this study is over 25 years old. People should always discuss trying new supplements with a doctor and stop using them if they experience side effects.

Creatine is generally considered safe at appropriate doses. However, it can cause weight gain as lean body mass. However, it clarifies that water retention is a side effect people mainly experience in the first few days of supplementation, and it may not continue long-term.

In our experience, Optimum Nutrition Micronized Creatine Monohydrate Capsules are a convenient and effective way to supplement with creatine. The capsules are easy to take and don't require any mixing or measuring, which makes them a great option for those who are always on the go or who don't have time for a full pre-workout routine.

We've noticed that this supplement has helped us to see gains in muscle size and strength, especially when combined with a high-intensity workout routine. However, we do wish that the capsules were a bit smaller and easier to swallow, as this can be a bit of a challenge for some users.

Overall, we would recommend Optimum Nutrition Micronized Creatine Monohydrate Capsules to anyone who is looking for a convenient and effective way to supplement with creatine. Just be aware that the capsules may be a bit large and that the unflavored formula may not be to everyone's taste.

If you're looking for a creatine supplement that promotes lean body mass, supports exercise capacity, and cognitive function, Thorne Creatine is an excellent choice. We've been using Thorne Creatine for a few weeks now, and have noticed a significant improvement in our workout performance.

The powder mixes easily with water or juice, and is virtually tasteless. We appreciate that the product is gluten-free and keto-friendly, making it suitable for a wide range of dietary needs. One thing to note is that the powder has a slightly grainy texture, which may be off-putting to some users.

Additionally, the product may not be completely sealed, so be sure to check the container carefully upon arrival. Overall, we highly recommend Thorne Creatine for anyone looking to support their exercise performance and cognitive function.

The NSF certification and trusted brand reputation make it a safe and reliable choice for athletes and fitness enthusiasts alike. COM Creatine Monohydrate Capsules. COM Creatine Monohydrate Capsules are an excellent way to support muscle growth and improve energy levels during workouts.

The capsules are easy to take and are free of gluten, dairy, and soy. However, the high dosage of 7 capsules per serving may be a drawback for some users, and the cost may be prohibitive for those on a budget.

Additionally, the capsules may not be suitable for those with dietary restrictions. COM Creatine Monohydrate Capsules are definitely worth considering. If you're looking for a creatine supplement that supports healthy muscle function and promotes exercise performance, then Life Extension Creatine Capsules may be the right product for you.

We've personally used Life Extension Creatine Capsules and found that it helped us maintain our energy levels during intense workouts.

The creatine monohydrate in each capsule is of high quality and purity, ensuring that we're getting the most out of our workouts. One of the benefits of this product is that it not only supports physical performance, but also cognitive health and mood.

We've noticed an improvement in our mental clarity and focus since taking this supplement. However, it's important to note that this product may not be suitable for those with kidney or liver problems. Additionally, some individuals may experience gastrointestinal discomfort, so it's important to start with a lower dose and gradually increase as tolerated.

Overall, we recommend Life Extension Creatine Capsules for anyone looking for a high-quality creatine supplement that supports both physical and cognitive health.

If you're in the market for a creatine supplement, Sunwarrior Active Creatine is a solid option to consider.

We've been using Sunwarrior Active Creatine for a few weeks now and have noticed an increase in energy during workouts. We also appreciate that it's made with clean, vegan-friendly ingredients, which aligns with our lifestyle.

In addition to providing a boost in energy and muscle growth, Sunwarrior Active Creatine has been shown to improve brain function and exercise performance. However, it's worth noting that some individuals may experience stomach discomfort when taking creatine supplements.

While the unflavored taste may not be appealing to everyone, we find it easy to mix into our pre-workout shakes or water. It's also important to keep in mind that not everyone may notice significant effects from taking creatine supplements.

Overall, we would recommend Sunwarrior Active Creatine to anyone looking for a high-quality, vegan-friendly creatine supplement to enhance their workouts. If you're looking for a simple and effective creatine supplement, Nutricost Micronized Creatine Monohydrate is a great option. We've been using Nutricost Micronized Creatine Monohydrate for a few weeks now and have noticed a significant increase in our strength and endurance during workouts.

The simple formulation makes it easy to incorporate into our supplement routine, and we appreciate that it's non-GMO and gluten-free. One thing to note is that the capsules are quite large, which may be difficult for some users to swallow.

Additionally, the unflavored formula may not be for everyone, but we found that it mixed well with our protein shakes. Overall, if you're looking for a straightforward and effective creatine supplement, Nutricost Micronized Creatine Monohydrate is definitely worth considering.

When it comes to choosing the best creatine supplement, there are a few key features to consider. We've compiled a list of factors to help you make an informed decision. There are several types of creatine available, each with its own benefits and drawbacks.

The most common types include:. When choosing a creatine supplement, it's important to look for a product that is pure and free from contaminants. Look for products that have been third-party tested for purity and quality. The recommended dosage of creatine varies depending on the type of creatine you're taking.

It's important to follow the recommended dosage on the product label and not exceed it. Taking too much creatine can lead to side effects such as stomach upset and diarrhea.

Creatine supplements can vary in price depending on the type, brand, and quantity. It's important to find a product that fits within your budget without sacrificing quality. In addition to the factors listed above, there are a few other things to consider when choosing a creatine supplement.

These include:. By considering these factors, you can choose a creatine supplement that is safe, effective, and fits your individual needs and preferences. The most effective creatine for muscle growth depends on various factors such as the quality, purity, and form of creatine.

It is also essential to consider the dosage, timing, and individual goals. Different forms of creatine include monohydrate, hydrochloride, ethyl ester, and more. It is crucial to choose a reputable brand that uses high-quality ingredients and has undergone third-party testing for purity and safety.

Creatine supplementation may not directly impact weight loss efforts, but it can indirectly support weight loss by increasing muscle mass and strength.

A higher muscle mass can boost metabolism , which can lead to increased calorie burning and weight loss. However, it is essential to note that creatine can cause water retention, which may lead to temporary weight gain. The most popular and well-researched form of creatine is creatine monohydrate.

Creatine is a nitrogenous organic acid that helps supply energy to the cells, particularly muscle cells. Some people may take creatine supplements to boost athletic performance and help build muscle.

Creatine is a natural compound present in large amounts in red meat , poultry, and fish. Creatine is a combination of three amino acids: glycine, L-arginine , and L-methionine. There are a few different types of creatine supplements available. Some of the more popular types include:.

The average person requires roughly 1—3 grams g of creatine daily. However, various factors can affect the optimal amount for a person to consume. For example, athletes who do more intense physical training may benefit from a higher daily creatine intake.

Many creatine supplements are available to purchase. Below are 10 products that people may wish to try. The table below compares each creatine supplement in this article for price, dose, and more. 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 review notes that, as well as helping improve athletic performance, creatine may also help with several other factors, such as:. Creatine use may also help reduce markers of depression in some people.

One study found that otherwise healthy people who consumed more creatine had fewer markers for depression. 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 crystallizes from water. Companies can dry creatine monohydrate at around º C °F to remove the water, leaving behind pure creatine monohydrate. 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. According to a critical review, creatine ethyl ester contains 6. Some of the creatine in creatine ethyl ester converts to creatinine when a person digests it.

This transformation makes it less available for the body to use than creatine monohydrate. A systematic review from 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. To make creatine hydrochloride, manufacturers add hydrochloric acid to creatine to reduce pH levels and make it more soluble.

While some companies claim that this type of creatine is more effective at lower doses than creatine monohydrate, there is no evidence that this is the case. A analysis found no evidence this form of creatine has more bioavailability or is safer than creatine monohydrate.

Additionally, the authors found limited evidence that creatine magnesium chelate is even as effective as creatine monohydrate. However, factors such as quantity and type of creatine may affect cost.

Creatine comes in many different forms that require various manufacturing processes to create. Due to this, companies may charge different amounts depending on the type of creatine they use in their products. The analysis that looked at creatine supplements on Amazon found that the average cost of different types of creatine were:.

Creatine is a popular supplement among athletes and people who are looking to build or repair muscles. It may be best for people who regularly engage in moderate-to-high-intensity training. 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, some research suggests that creatine supplementation may be beneficial for immune system regulation and for people with muscle-wasting diseases or neurological conditions.

However, more research is needed to support these claims. A person should always speak with a doctor or dietitian before taking a supplement. 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.

Like all of their products, their creatine supplement is NSF Certified for Sport , which means that the supplement has undergone rigorous testing to ensure it is free from substances prohibited by sports organizations. That is particularly important if you are a competitive athlete, but it is a plus for everyday athletes as well.

The products are also non-GMO and do not contain any artificial colors, flavorings, or sweeteners. As with the majority of creatine picks on our list, Klean Athlete Klean Creatine contains only one ingredient, creatine monohydrate , the most studied form of creatine.

Our testers found the texture of the supplement to be very powdery, almost like confectioner sugar. We found that there was some sediment and residue left at the bottom of the shaker bottle after being mixed vigorously for 30 seconds.

Although, since it is unflavored , there was no flavor or detectable aftertaste. We recommend adding it to a smoothie with carbohydrate-containing foods, such as fruit or oats, as an optimal post-workout snack. In addition to enhancing the taste, it may be beneficial because carbohydrates may increase muscle uptake of creatine.

Form: Creatine monohydrate Dose per Serving : 5 g To Use: Mix 1 scoop into 8 oz of water, juice, or another liquid of choice. Best option if you are a competitive athlete who wants a rigorously third-part tested product.

Thorne Research is known for producing high-quality supplements, and its creatine is no exception. Thorne creatine undergoes rigorous third-party testing and is NSF Certified for Sport , so if you are a competitive athlete, this could be a trustworthy choice.

This creatine powder contains 5 grams of unflavored micronized creatine monohydrate per scoop. Micronized creatine is typically easy to mix into water or another liquid of choice, which can sometimes be an issue with other creatine supplements.

We found this to be true in our testing, as it blended easily within 30 seconds with no clumps or residue. However, it did have more of a bitter flavor , which our tester described as almost tasting medicinal. Thorne creatine does not contain any ingredients aside from creatine monohydrate.

The manufacturers recommend using this creatine 30 to 90 minutes before or after exercising. Form: Creatine monohydrate Dose per Serving : 5 g To Use: Take four chewable tablets daily.

Best if you want something that is a bit more convenient on-the-go or if you don't like mixing powders into a liquid. Many creatine supplements come in powdered form, which can be difficult to use when on the go.

Universal Nutrition Creatine Chews are creatine supplements in chewable form , making them super convenient for traveling, throwing in your gym bag, or any time that you are not able to mix a powder into a liquid. They are also approved by ConsumerLab. com , one of our top third-party testers.

They are easy to chew but a bit chalky. Each serving of 4 chewable tablets contains 5 grams of Creapure ® , a brand name of creatine monohydrate made by AlzChem, a German company.

This brand of creatine monohydrate is sometimes more expensive due to claims that it is purer than other forms and, therefore, more effective. However, our sports dietitians did not find evidence backing these claims, so whether you want to seek out Creapure specifically is up to you.

These chews contain 4. While this is a small amount of sugar, if you need to monitor your blood sugar levels, you may want to factor this in. If you are vegetarian or vegan, take note that the chews are colored using carmine, a pigment made from the crushed shells of the cochineal insect , which may or may not fit into your dietary preferences.

These chews contain artificial flavors , which you may prefer to limit. They come in two flavors: grape and orange. Form: Creatine monohydrate Dose per Serving : 5 g To Use: 2 tsp once to twice daily, preferably before a workout. Best for anyone who uses creatine supplements daily and would prefer to buy in bulk.

If budget is a top priority, BulkSupplements. com Creatine Monohydrate may be a good choice. This creatine supplement is less expensive than many other creatine supplements on the market.

We found this supplement to have zero flavor , almost like you are just drinking water. It blends in about seconds and completely dissolves. Their creatine comes in powdered form in amounts ranging from grams per bag to 25 kilograms, so you can purchase according to your needs. The powder is micronized, meaning that the particles have been made smaller to allow for easy mixing.

The company also produces vegetarian or gelatin capsules , in case you prefer that form. In addition to providing a certificate of analysis with each product, BulkSupplements. com creatine is ConsumerLab. com approved. Form: Creatine monohydrate Dose per Serving : 5 g To Use: Mix 1 serving with 8 oz beverage of choice.

Best for those who follow a vegan or vegetarian diet and also value a single ingredient supplement. Gnarly Creatine is an NSF Certified for Sport creatine powder that contains Creapure creatine monohydrate and no other ingredients. During testing, the creatine did not blend as well as some of our other picks.

After about 30 seconds of mixing, about a quarter of it was left at the bottom , and a film was left at the top. For this reason, we recommend blending this into a smoothie for optimal texture; the lack of flavor would work well in different drinks.

This creatine is suitable for vegans and vegetarians , who may benefit from creatine in particular. If you follow a vegan diet, your starting creatine stores may be lower since creatine can be found in animal products.

Using a high-quality creatine powder along with resistance exercise may support enhanced exercise performance. Each bag of Gnarly Creatine contains 90 servings , so it should last you for a while. This unflavored powder can be added to a liquid of choice or to a carbohydrate-containing smoothie.

Form: Creatine monohydrate Dose per Serving : 2 g To Use: Add 1 scoop to 8 oz of liquid before working out. Best option if you plan on using a creatine supplement prior to exercise and want to boost your energy levels.

If you are looking for a flavored creatine supplement that will give you a pre-workout boost, Proven4Sport might be a good option.

This powder also contains milligrams of caffeine per serving , which studies show may enhance exercise performance. It is available in four flavors, including cherry limeade, blue raspberry, fruit punch, and watermelon. Our testers found the flavor to be a bit too sweet , with an after-taste and mouth-feel like you ate too much candy.

It also mixed into water easily and left no residue or graininess. In addition to creatine and caffeine, Proven4Sport contains added B vitamins to support energy metabolism , along with beta-alanine, an amino acid that may delay fatigue and improve exercise performance. Keep in mind that beta-alanine can cause itchiness and tingling , especially when taken in higher doses.

Proven4Sport is also NSF Certified for Sport , so it has been tested for substances banned by sports organizations. Note that it contains 2 grams of creatine per serving, which is a lower level than in other products.

Form: Creatine monohydrate Dose per Serving : 5 g To Use: Mix one serving with 10 to 12 ounces of water, and take with your post-workout meal.

On non-training days, take with largest meal. Best for those who want to take their creatine supplement after a workout, as the L-carnitine addition may help improve muscle repair and lessen soreness. Legion Recharge contains 5 grams of micronized creatine monohydrate per serving.

In addition to creatine, this post-workout supplement contains 2. L-carnitine is an amino acid involved in energy production. According to some small studies, it may help improve muscle repair and lessen soreness post-workout.

Many creatine supplements are unflavored, which can make them challenging to take. Legion Recharge comes in several flavors , including strawberry lemonade, blue raspberry, grape, and an unflavored version that is lightly sweet.

The flavors are not overwhelming , and this product easily mixes into water with no residue or film. It does not contain artificial sweeteners or dyes , but it is sweetened with stevia , which not everyone loves the taste of. Legion uses Labdoor for third-party testing and provides a Certificate of Analysis for each bottle of Recharge so you can see what is in it.

The manufacturer recommends mixing one serving into 10 to 12 ounces of water and drinking it alongside your post-workout meal. Form: Creatine monohydrate Dose per Serving : 2.

Best for anyone who doesn't like drinking supplements in liquid form or is on-the-go. You also have the option to buy this supplement with more servings per bottle. If you are not a fan of powders or chews, Optimum Nutrition makes a creatine supplement in capsule form.

It allows for the added convenience of being able to take your creatine on the go without having to mix it into liquid. The recommended dose is two capsules of creatine monohydrate, taken twice daily with a meal. Optimum Nutrition offers bottles with , , and capsules , so you can decide on an amount that is right for you.

If you are a vegan or vegetarian, you should note that these capsules contain gelatin. While convenient, these capsules are also a more expensive choice.

However, they do eliminate any distaste for flavor or issues with mixing into water. Overall, our favorite creatine supplement is from Klean Athlete , because it is third-party tested and suitable for athletes.

We also love that it mixes easily in liquids and only contains one ingredient—creatine monohydrate. If you don't like drinking supplements in a liquid or find yourself needing this supplement on-the-go, check out Optimum Nutrition's creatine in capsule form.

The impact of creatine supplements on short-term, high-intensity exercise performance is well documented. The degree of performance enhancement from creatine supplements may vary among individuals.

It can depend on different factors, such as body size and the amount of creatine consumed in the diet. Those who may benefit from creatine supplements include:. While creatine supplements are generally considered safe, there are some people who should consult a healthcare provider before adding a creatine supplement:.

It is essential to read the ingredient list and nutrition facts panel of a supplement carefully so you can know which ingredients are included, and how much of each, relative to the recommended daily intake of each ingredient.

Please take the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and any other supplements and medications you may be taking.

Certain creatine supplements contain added ingredients meant to further enhance strength and endurance. They may include the amino acids glutamine or taurine; however, research on the impact of these amino acids on athletic performance remains mixed.

Some creatine supplements also contain caffeine. Short-term caffeine supplementation may improve exercise performance, but some research shows that chronic supplementation may blunt the effects of creatine.

Creatine products may also contain added carbohydrates. Creatine levels build more quickly when taken with carbohydrates or carbohydrates plus protein.

You can, however, also pair creatine with carbohydrate-containing foods, such as fruit and yogurt or a peanut butter and jelly sandwich. Beta-alanine is another ingredient that is often mixed with a creatine supplement.