Ever notice bodybuilders and fitness enthusiasts toting shaker bottles at the gym? Odds are they’re filled with one of the most powerful performance boosters around — creatine.
Creatine is a safe and beneficial supplement for most people. Naturally produced in the body from three amino acids, creatine plays a vital role in energy production. Research suggests that creatine supplementation enhances muscle energy by increasing ATP availability. It also promotes muscle protein synthesis, supporting muscle growth and aiding post-workout recovery while potentially reducing the risk of injury.
While small amounts of creatine can be absorbed from foods like meat and fish, the quantities are too low to deliver noticeable results, making creatine supplements appealing for those looking to increase muscle mass and boost athletic performance.
Creatine supplements may have benefits outside the gym too. Vanessa King, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics explains, “Creatine supplementation may help to reduce cholesterol and fat levels in the blood and fat accumulation in the liver. It can work as an antioxidant to reduce inflammation, and it’s been shown to support blood sugar management,” she notes. These benefits combined with its positive effects on brain health make creatine a potentially key supplement for healthy aging.
While creatine supplements boast significant benefits, they’re not created equal. Given that the FDA doesn’t regulate supplements as rigorously as pharmaceuticals, it’s essential to look at third-party test results to ensure you purchase a high-quality product — but don’t worry, we did your homework for you. Here are our picks of the best creatine supplements for every lifestyle and taste bud.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Best overall creatine supplement
More creatine supplements we like for 2025
Types of creatine supplements
When it comes to choosing the best creatine supplement, it’s important to be aware of the different types of creatine available and the pros and cons of each.
Creatine monohydrate: Creatine monohydrate is the most widely available and the least expensive form. “Creatine monohydrate is the most studied form of creatine and comprises a creatine molecule and water molecule. It best resembles the natural form of creatine synthesized by the body,” explains Brittany Michels, registered dietitian and nutritionist with The Vitamin Shoppe.
Creatine hydrochloride (HCL): Michels explains that this form of creatine is made up of creatine and hydrochloride. While not as popular as creatine monohydrate, it may be a good alternative for some. “This form shows improved absorption and solubility, making it the preferred form for those who experience stomach upset or fluid retention with creatine monohydrate or micronized creatine,” she explains. Michels also notes that just because it’s absorbed easier doesn’t mean it’s necessarily more effective. Overall, more research is needed to confirm the benefits of HCL over other creatine types.
Micronized creatine monohydrate: Micronized creatine monohydrate shares the same chemical composition as regular creatine monohydrate but has smaller particles. This makes it easier to dissolve in liquids and may improve absorption by the body, though research hasn’t confirmed this to be true.
Creatine magnesium chelate: This form combines creatine with magnesium, a pairing that may enhance the body’s ability to absorb and utilize creatine more efficiently. It may also provide additional performance benefits, such as improved muscle recovery and relaxation, thanks to magnesium’s role in muscle function. While promising, more research is needed to understand the benefits of creatine magnesium chelate and how it compares to other forms.
Buffered creatine (Kre-Alkalyn): “Kre-Alkalyn is a buffered form of creatine, meaning its pH is improved. This pH-corrected form increases bioavailability and stability and minimizes digestive distress,” explains Michels. While it offers potential advantages for those sensitive to traditional creatine, such as reduced stomach discomfort, research on Kre-Alkalyn remains limited.
Factors to consider when buying creatine supplements
There are a few factors to consider when selecting a creatine supplement.
Type of creatine: Several types of creatine are available. However, Kelly Jones, registered dietitian and LDN, explains, “Creatine monohydrate has been found to be the most bioavailable and effective form of creatine to take, and is the most widely studied form.” For these reasons, Jones recommends creatine monohydrate as the best investment.
Purity and quality of ingredients: Creatine supplements are often single-ingredient, but occasionally, they’re paired with other additives. Read labels carefully to ensure they correspond to your health goals.
Mixability and taste: Since creatine is commonly sold in powder form, choosing one that dissolves quickly and mixes smoothly into your beverage of choice is essential. Creatine is available in flavored and unflavored varieties, with unflavored options being more versatile. Also keep in mind that flavored options typically include additional ingredients, such as sweeteners and natural or artificial colors.
Dosage and serving size: Jones notes that creatine is intended to be taken daily in doses of 3–5 g. Most creatine powders come with a scoop that measures 5 g, though eco-conscious products may forgo the scoop and recommend using common household measuring spoons instead. If you opt for capsules, be prepared to swallow up to 6 pills to reach the recommended daily dose.
Third-party testing: Jones recommends finding supplements that are third-party tested by a reputable organization, like Informed Sport, NSF or Banned Substances Control Group (BSCG). “These third-party certifications are an added layer of safety, as they test to ensure products do not contain substances banned by sports regulatory bodies. While enacted to protect athletes who undergo substance testing for their sport, with creatine and muscle-building supplements that are more likely to contain ingredients not listed on the label, I am more comfortable recommending supplements with these certifications to all individuals taking creatine,” says Jones.
Value: Because creatine is designed for daily use, choosing an option that fits your budget for long-term use is key. Bulk purchases or unflavored varieties are often more cost-effective, making them a smart choice for regular supplementation. Just make sure you’re not sacrificing quality for a lower price point.
How we chose creatine supplements
Determining the best creatine supplements required a comprehensive, multi-step approach. The process began by consulting registered dietitians and nutritionists specializing in sports nutrition. These experts offered valuable insights into the science behind creatine, its benefits and the brands worth exploring based on research and industry standards.
Building on this expert advice, I conducted in-depth research into the recommended brands and included a few additional options for a broader comparison. Over several weeks, I tested each product after a workout to evaluate critical factors such as taste, aftertaste, solubility and digestibility, as well as the effects on strength, recovery and overall wellness.
Beyond personal testing, I thoroughly examined ingredient lists to ensure product purity, analyzed third-party testing certifications to verify label accuracy and reviewed customer feedback to understand each product’s performance better. This meticulous process allowed me to identify the best creatine supplements to suit various needs and preferences.
FAQs
How does creatine work to improve performance?
Creatine is critical for energy production, particularly during high-intensity, short-duration activities. “Creatine offers a way to store and provide energy to quickly replenish ATP as it fuels muscle cells during very high-intensity exercise,” says Jones. “It does so for short bursts of max-effort activity lasting anywhere from 3-18 seconds until carbohydrates take over as a fuel source to maintain high intensity for up to two minutes.”
This quick energy replenishment is particularly beneficial for exercises like weightlifting, sprinting or explosive movements, helping to power through short bursts of maximum effort. Additionally, creatine can help combat fatigue, improving overall performance during intense workouts.
Beyond energy production, creatine stimulates muscle protein synthesis, increasing muscle mass to support strength gains and enhance endurance and agility.
Are there any side effects from taking creatine supplements?
When used at the recommended daily dose of 3–5 grams, creatine supplements are generally well-tolerated and unlikely to cause side effects. However, higher doses, such as those used during a loading phase, may lead to gastrointestinal discomfort. Common issues include bloating, diarrhea or nausea, which typically subside once the dosage is adjusted.
Jones notes that some individuals may notice weight gain when starting creatine. This is usually the result of water retention, as creatine increases water content in the muscles — a normal and temporary response.
To minimize potential side effects, staying properly hydrated while taking creatine is important. Adequate water intake helps reduce the risk of dehydration and muscle cramps, ensuring you can safely enjoy its benefits.
How much creatine should I take, and when?
Creatine is most effective when taken daily in doses of 3–5 grams. Consistency is key, even on rest days, to maintain optimal levels in your body.
“It’s best to take creatine once a day to maintain your body’s levels, even if it’s your rest day, so you can ensure it’s available for that energy boost when you need it. Taking it after your workout with protein and carbs seems to be the most effective. I like adding it to my post-workout protein smoothie or my smoothie at breakfast on rest days,” says Christy Brissette, registered dietitian nutritionist and owner of 80 Twenty Nutrition.
How long does it take to see results from creatine supplementation?
How quickly you’ll see results depends on several factors, including diet, lifestyle habits, training regimen and frequency of creatine supplementation. That said, you may notice improved muscular endurance and strength within a week of consistent use. More considerable changes, such as increased muscle volume, typically take 4–6 weeks of regular use.
“How long it takes to see results will depend on the individual, their doses of creatine and what they’re looking to gain. For example, a vegan diet will contain no creatine, while one heavier in animal protein will provide some. So, someone following a vegan or vegetarian eating pattern may notice benefits more quickly than an omnivore. If you’re seeking out cognitive benefits and reductions in age-related muscle declines, no noticeable effects will be seen as they occur over many years. If you’re looking to enhance muscular strength, power or endurance, with typical doses, creatine stores should be maximized within a month, allowing for small improvements in performance,” explains Jones.
Can women take creatine supplements?
Creatine supplements are beneficial for people of all genders. However, research indicates that creatine may offer unique advantages for women.
“Studies suggest benefits to women across the lifespan,” explains Jones. “Women may have 70–80% lower creatine stores than men, meaning the potential for greater benefits from supplementation.” This lower baseline level of creatine could make supplementation particularly valuable for women, especially those engaged in strength training, high-intensity exercise or looking to enhance cognitive performance.
In addition to physical performance, creatine may also play a role in mental health and cognitive function. “With a potential antioxidant role explaining mental health and cognitive benefits of creatine supplementation, studies have been done on supporting women through stressful phases of life such as pregnancy, postpartum, perimenopause and menopause,” Jones adds.
As with any supplement, talk with your health care provider before adding creatine to your wellness routine.
Other products we tested
In our quest to find the best creatine supplements, we tested products that didn’t make the cut, but that doesn’t mean they’re bad options. Here’s a quick rundown of how these products performed and where they might shine — or fall short.
LTH Power Creatine Monohydrate: LTH’s product is a high-quality option that’s third-party tested for purity and potency and contains Creapure — an ultra-pure form of creatine. However, the powder took longer to dissolve than other options, making it a better choice for blending into a smoothie or flavored beverage rather than mixing with plain water.
Gainful Creatine Monohydrate: This creatine powder dissolved easily with no detectable aftertaste. When purchasing directly from the brand, you also get access to a registered dietitian for personalized advice. However, this added benefit comes with a higher price point than other options.
Animal Creatine Chews: These flavored chews offer a convenient way to take creatine while traveling or on the go, eliminating the need for mixing powders. However, the texture wasn’t the best — I found the gummies to be chalky and gritty. There was also a slightly medicinal taste that may not appeal to everyone.
Cerus Performance Hydration: This powder is an excellent choice if you’re looking to combine electrolytes and creatine in one convenient supplement. With added coconut water powder, it provides a hydrating boost alongside your creatine intake. However, those sensitive to the taste of stevia may find it less appealing.
Meet our experts
Christy Brissette, registered dietitian nutritionist and owner of 80 Twenty Nutrition
Vanessa King, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
