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By Caroline Thomason, RD, CDCES
Expert Contributor Dr. Rob Wildman, PhD, RD, LD, CISSN, FISSN
Fact Checked by Kelly Uhler
Our team of fitness and nutrition experts tested dozens of creatine products to evaluate the best choices on the market based on nutritional value, functionality, mixability, and overall quality.
Dr. Robert Wildman, Ph.D., RD, LD, CISSN, FISSN, reviewed this content to ensure all supplement claims are accurate. Lily Moe and Amanda Dvorak, two experienced nutrition editors, also lent their expertise. We also relied on fact-checker Kelly Uhler’s eye for detail to fact-check all product information in this review.
Want to give your fitness goals a boost? Creatine, a compound that is naturally made in your body from three amino acids, just might be the supplement you’re looking for. Even though we can make it internally and get it from animal foods in the diet, the levels don’t achieve those determined in university research studies to improve exercise performance and muscle mass. ( 1 ) Moreover, it’s typically the most recommended supplemental nutrient by sports nutritionists for strength and power athletes as well as anyone looking to build or maintain muscle throughout most of the lifespan. ( 2 )
Unfortunately, not all creatines are the same. There are plenty of options available, making it important to choose the right creatine for your health needs, considering form, cost, key ingredients, and dosage. Our team of experts assessed all of those factors, as well as third-party testing, sweeteners, flavorings, and additional features to find the best creatine products on the market.
Transparent Labs Creatine HMB is our clear pick for best overall creatine because it offers two key ingredients that support optimal muscle growth support and strength: creatine monohydrate and HMB. The product also includes Bioperine for enhanced nutrient absorption and Vitamin D for overall health.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Transparent Labs Creatine HMB comes in 14 different flavors, including an unflavored option. Its simple, effective ingredient list makes it a solid supplement.
Transparent Labs Creatine HMB stands out as a comprehensive muscle growth support supplement thanks to its two key ingredients—creatine monohydrate and HMB. Studies have shown that taking creatine and HMB together may increase athletic performance and favorably impact body composition, and for some hold an advantage compared to supplementing them separately. ( 3 )
Additionally, the Transparent Labs formula provides extra nutrients, like Bioperine and vitamin D. Bioperine is an active ingredient in black pepper that can improve nutrient absorption in the body. ( 4 ) Vitamin D has been shown to improve mood, brain health , heart health, and more. ( 5 ) According to Dr. Robert Wildman, Ph.D., RD, LD, CISSN, FISSN, vitamin D is also connected to effective muscle recovery and metabolism. ( 6 ) Considering that many Americans don’t get enough time in the sun, this extra vitamin D supplementation is an added perk.
The Transparent Labs Creatine HMB is priced at $50 for 30 servings and is available in 14 flavors like blue raspberry, peach mango, and watermelon. That said, one of our testers wasn’t a fan of the black cherry flavor and mentioned that the unflavored option may be better for anyone concerned about taste.
Since this creatine comes in a loose powder, you can easily mix it in a shaker bottle for on-the-go convenience. It’s available in two sizes: 0.65 pounds and 1.3 pounds. At $1.67 per serving, Transparent Labs Creatine HMB offers competitive pricing—it’s neither the most expensive nor the least expensive option on the market.
In addition to convenience and price, our team appreciates that Transparent Labs’ creatine is free from artificial additives and sweetened with stevia extract, keeping its nutrition label low-sugar. This is a positive nutrition consideration.
Lastly, each Transparent Labs product—including creatine—goes through third-party testing, which guarantees transparency and quality. Our team loves how this extra step lets customers feel confident in the product.
Transparent Labs Creatine HMB has 487 reviews on Amazon, with most customers noting muscle growth and strength results after incorporating creatine into their routine.
“I am very happy with this product. I consistently gain muscle while taking it, which is all I can ask for. I did a lot of research when choosing this product and feel confident that it has clean, solid ingredients.”
—Verified Amazon customer Tina P.
Many reviewers also commented on Transparent Labs’ quality and testing standards, making Creatine HMB a superior product in their eyes.
Some unhappy customers mentioned factors like smell and solubility as reasons for not liking the product. “Doesn’t mix well at all. Clumpy when you drink it, and ends up sticking to the bottom of the cup,” verified Amazon customer Nick wrote.
We like how the XWERKS Lift Creatine focuses on muscle growth and strength gains in its simple, 5-gram dose.
Xwerks Lift Creatine is our top pick for muscle growth supplementation, featuring a pure monohydrate form of creatine with a research-supported 5-gram dose per serving. ( 7 ) Remember, creatine monohydrate is the most well-documented form of creatine to support energy and power output during exercise. ( 7 ) Specifically, athletes engaging in exercises like weight training and sprinting, or anyone resistance training for muscle development or doing high-intensity interval training (HIIT), might benefit from creatine supplementation.
XWERKS Lift stands out with its bioavailable form of creatine, meaning it is well-absorbed and assimilated by the body.
Priced at $49 for 80 servings, XWERKS Lift comes to just $0.61 per serving. The one-ingredient formula caters to various dietary needs by being easy to blend into a smoothie, mix with a clean protein powder , or add to a recipe. Since it has no sweeteners or added sugar, you can enjoy the muscle-building side effects without a blood sugar roller coaster. One of our testers—a personal trainer and nutritionist—shares that this product also mixes well.
Our team would like to see third-party testing for XWERKS Lift, though its simple formula and positive customer feedback reinforce its reputation as a reliable choice for muscle growth and overall fitness.
XWERKS Lift has 331 reviews on Amazon, with many reviewers commenting on how well the product mixes with liquid. Considering that other creatine supplements become clumpy when mixed, this is something that stands out.
“High-quality creatine that is easy to digest and mixes very well. Pretty straightforward.”
—Verified Amazon customer Mark E.
Some customers’ negative reviews offer insight into the smell of the product. “If you’re sensitive to smell, this product might not be the one for you.” A verified Amazon reviewer with the screen name SoccerDad said it “smells terrible.”
Legion’s unique formula adds L-carnitine, L-tartrate, and corosolic acid to creatine for an expert-approved, muscle-growing formula.
Legion Athletics Recharge is our top choice for women seeking optimal performance. It features a 5-gram dose of creatine monohydrate per serving—the recommended amount for strength and muscle growth. ( 7 ) In women, creatine has been shown to help increase strength and consistently improve power output, which might be beneficial on lower energy days, such as around one’s menstrual cycle. ( 8 )
Available in six flavors ranging from strawberry lemonade to arctic blast, Legion Recharge is a great low-sugar creatine supplement since it’s sweetened with stevia leaf extract. One of our testers tried the sour candy flavor and had rave reviews. She has consistently found Legion’s flavors to be her favorites compared to other supplements she’s tested.
What really sets Legion’s creatine apart is the addition of carnitine tartrate and corosolic acid. According to Dr. Robert Wildman, Ph.D., RD, LD, CISSN, FISSN, these nutrients can support energy metabolism for women’s fitness and promote muscle recovery—especially soreness management over the next day or two. Our tester, a certified personal trainer, said she felt more recovered after using the product regularly.
“I’ve been on a hard training cycle that has been wrecking me, and while I have been sore, I have noticed an improvement. Overall I am going to stick with this product!”
Legion Athletics Recharge is priced at $60 for 60 servings, making it a mid-range cost for a high-quality product at about $0.99 per serving. However, with this slightly higher cost, you can rest assured that the product is third-party tested by Labdoor to verify its quality.
Some reviewers share that the product’s dissolvability is not the greatest. Others say it mixes well without forming clumps. If texture and “clumps” are a deterrent for you, you might choose another creatine supplement from our list.
The Legion Recharge Post Workout has 4,295 reviews on Amazon, with many customers noting their appreciation for the various flavor choices.
“I’ve heard creatine can be helpful, so I decided to try it out. Boy, am I glad I did. I have way less fatigue than before, and I’ve found I can push myself harder during my workouts. I purchased the strawberry lemonade flavor, which I like. Gonna try another flavor once it runs out, so I can’t speak to those. But overall, this is helping me reach my fitness goals faster!”
—Verified Amazon customer Elizabeth P.
If you’re sensitive to supplement flavors, you might prefer an unflavored option.
“I don’t know if it’s the sweetener they use but it’s so sweet it makes me gag. I personally am not a fan of things that are overly sweet. I got strawberry lemonade thinking it would be a little tart like a real strawberry lemonade but that’s not the case,” Amazon customer Natasha wrote.
Onnit Creatine stands out as the best creatine monohydrate powder because it has no additional ingredients, it’s third-party tested, and is cost-effective.
Onnit gets our vote for best creatine monohydrate powder because of its simple formula. The only ingredient is 5 grams of creatine monohydrate, which is a clinically effective dose for boosting performance. ( 7 )
Supplementing with creatine monohydrate can enhance anaerobic exercise performance, as well as support muscle gain and strength. Plus, creatine monohydrate is one of the most well-researched sports supplements on the planet. ( 7 )
Although there’s no mention of third-party testing on Onnit’s website, the creatine is Informed Sport certified. This means this supplement is free from banned substances, making it a great choice for even the most serious athlete.
This creatine only comes in an unflavored powder, which is ideal for mixing into protein shakes, pre-workouts, or even just plain water. However, if you prefer taking creatine in pill form or want something a little more flavorful, you’ll have to look elsewhere.
A 30-serving container costs $14.99, putting each serving at just under $0.50, but you can subscribe to save an additional 25%. This isn’t the cheapest option on the market, but we believe the additional third-party testing makes the price well worth it.
Lastly, Onnit offers a 90-day money-back guarantee the first time you buy a new formula—you don’t even have to return the product.
Onnit Creatine Monohydrate has 735 ratings on Amazon and consistently positive reviews about its quality, performance, and solubility.
“I’ve been taking creatine for the last three months, and this quickly became my go-to option.”
Verified Amazon buyer Josh says it’s a good clean creatine. “Works and I’ll keep on using,” he wrote.
The negative complaints on Amazon focused on false advertising. Many users wrote that the product was advertised as Creapure creatine when it’s not. However, these reviews are a few years old and there is no mention of Creapure anywhere in the Amazon listing.
However the listing on Amazon does say it contains micronized creatine, whereas the product label and Onnit website make no mention of this. “It’s false advertising and it can’t be returned,” wrote verified Amazon buyer Alisbel Q.
Gainful Creatine comes in an unflavored powder for easy mixing into your favorite liquids.
While creatine isn’t a weight loss supplement, the performance-enhancing effects of Gainful Creatine could help you burn a few more calories in your workout. Plus, creatine can help increase muscle mass, which is helpful when you are trying to improve your body composition. ( 2 )
Of course, creatine won’t work magic all on its own. A solid exercise regimen and a well-balanced diet are more important for weight loss than any supplement. This is why a subscription to Gainful could be beneficial. Gainful provides free, one-on-one access to registered dietitians who can offer personalized nutrition and lifestyle advice specific to your goals. This could be particularly helpful for people who are beginning their weight loss journey and aren’t sure where to start.
Gainful promises clean, high quality ingredients, but we’d still prefer to see third-party testing on creatine supplements, especially at this price point.
At $0.79 per serving, Gainful Creatine is priced a little higher than the average market price, but it’s still considerably more affordable than the most expensive options out there. One important thing to note is that when you purchase Gainful, you’re automatically enrolled in a subscription. So if you’re only looking for a one-time order, you’ll need to cancel your subscription.
Our team appreciates Nutricost Creatine Monohydrate’s third-party tested formula at a budget-friendly price point.
Nutricost Creatine Monohydrate is our top choice for men chasing optimal performance. It contains a 5-gram dose of micronized creatine monohydrate—the optimal amount for enhancing performance and muscle mass. ( 2 )
Because micronized creatine is made with smaller particles, it tends to be more soluble (and mix better) than creatine monohydrate. Some experts claim that this type of creatine is better absorbed by the body, but those claims have not yet been backed up by evidence. ( 14 )
Nutricost’s creatine comes in three flavors, as well as an unflavored option. If you prefer to avoid sucralose, you’ll have to stick to the unflavored version, since the blue raspberry, fruit punch, and watermelon flavors all contain the artificial sweetener.
Nutricost Creatine Monohydrate is available in two sizes—500 grams or 1 kilogram. However, the kilogram container seems to be out of stock.
Our team was slightly confused on the pricing of this product, as each flavor is priced differently and contains a different number of servings per container. For example: the unflavored 500-gram container has 100 servings and costs $0.33 per serving, while the blue raspberry flavor only has 71 servings and costs $0.56 per serving. So while you may prefer one flavor over the other, the price difference may influence your decision. You can also save 20% with a subscription.
Lastly, our team appreciates that the Nutricost Creatine Monohydrate is third-party tested for purity and potency.
Nutricost Creatine Monohydrate has an impressive 35,975 ratings on Amazon with consistently positive reviews.
One verified Amazon buyer named Nikki says this is the only creatine she uses.
“This is one of the most affordable options on the market. No flavor so you can mix it with anything. It gets the job done!”
An unnamed verified Amazon customer liked the solubility. “I just put it in my cup, filled with water and did a few twirls with my straw and it dissolved almost immediately.”
Many of the negative reviews focused on the flavor and taste of the artificial sweetener.
“I found this product to be so overwhelmingly sweet, that using it either in a smoothie or with cereal was not an option. I threw it away,” wrote verified Amazon customer Wayne.
Sports Research Creatine Monohydrate is an effective supplement with 5 grams of micronized creatine per serving.
Sports Research Creatine Monohydrate gets the nod as our best creatine powder thanks to its simple, one ingredient, formula and third-party testing through Informed Sport.
Each serving contains 5 grams of micronized creatine monohydrate, which has been clinically shown to enhance exercise performance and muscle gain. ( 2 )
One benefit of micronized creatine is that it tends to mix better in liquid than creatine monohydrate because it’s made with finer particles. So whether you’re drinking it in water, with your pre-workout, or in a protein shake, it should dissolve really well.
Like all Sports Research supplements, this creatine is made in a cGMP-compliant facility and is Non-GMO Project verified. Sports Research has been making supplements for over 40 years and has earned a reputation as a high-quality and trusted brand.
The only downside to this creatine is that it’s not available in capsule form. Some people prefer the convenience of a capsule, so if that’s you, you’ll have to choose a different product.
Sports Research Creatine is available in a 60-serving container or 100-serving container, the latter being slightly cheaper per serving. At a cost of $0.28 to $0.30 per serving, this creatine is one of the most affordable on the market with third-party testing.
Customers on Amazon regularly leave positive reviews about Sports Research Creatine Monohydrate.
“Sports research has the best products. Always dissolvable and cost efficient,” wrote a verified Amazon buyer named Amy.
“This product really helps me recover from my workouts quickly!”
Aaron L., Verified Amazon Buyer
Made with creatine monohydrate, Klean Athlete Creatine is a solid vegan-friendly formula for people looking to boost muscle growth and increase strength.
Klean Athlete Creatine is our top choice for vegan athletes. With a standard 5-gram serving of creatine monohydrate, you can feel good about adding this creatine into your daily routine. Remember, it doesn’t matter when you take your creatine—you can benefit from its effects whether you prefer to take it in the morning or evening. ( 5 ) “However, many will take creatine either before or after exercise, as a practical compliance behavior,” notes Dr. Robert Wildman, Ph.D., RD, LD, CISSN, FISSN.
Ideal for athletes seeking a reliable creatine supplement to support their training regimen, creatine monohydrate is a highly recommended starting point. It offers numerous fitness benefits like muscle and strength development. It is also relatively affordable compared to other supplements, like high-quality protein powders . Klean Athlete Creatine has a budget-friendly price of $32.80 for 60 servings ($0.55 per serving), so you won’t break the bank.
With no added sweeteners or added sugar, this creatine won’t cause a blood sugar spike. It also doesn’t contain any artificial sweeteners or stevia. The unflavored formula takes on the consistency and flavor profile of whatever drink you mix it with and accommodates almost all dietary preferences, including gluten-free and vegan eating styles.
Klean Athlete prioritizes high-quality standards. Their creatine is third-party tested by NSF for purity and ingredient transparency. NSF is the leading third-party tester for athletes. When you see a supplement with the NSF seal, you can ensure you don’t accidentally ingest any banned ingredients. This gives everyone from home gym enthusiasts to competitive athletes peace of mind.
The Klean Creatine powder has 1,466 reviews on Amazon, with many customers noting its efficacy and energy-boosting properties.
“I think this has been an amazing creatine product. I’m seeing the results more and more every day. Definitely recommend.”
Some less positive Amazon reviews cite abdominal pain and cramping after consuming the product. This is a fairly common creatine side effect that generally dissipates within a few weeks. ( 9 )
The Jacked Factory Creatine Monohydrate is simple, effective, and unflavored. We also like how cost-effective it is.
Jacked Factory Creatine Monohydrate earns its title for the best creatine on Amazon, thanks in part to a 5-gram dose that’s free from unnecessary ingredients. Jacked Factory’s formula is simple—pure creatine monohydrate. Creatine monohydrate is one of the most widely studied forms of creatine and is recommended by fitness professionals due to its extensive research support and high absorbability. ( 7 )
It’s listed at a budget-friendly price of $35 for 85 servings, equating to just $0.41 per serving. This is one of the lower-priced creatines we reviewed. While our team would like to see third-party testing from Jacked Factory, we still like the brand’s straightforward formula and affordability.
The simplicity of this formula allows it to fit into most diets seamlessly. In addition to being unflavored and easy to mix into a variety of beverages and protein shakes, which are among the most common applications along with adding creatine to a pre-workout. Jacked Factory’s creatine is suitable for folks who are vegan, gluten-free, or dairy-free. One of our testers, a certified personal trainer, found the unflavored supplement to be very easy to incorporate into her everyday routine.
We did notice that some of the options on Jacked Factory’s website were out of stock, so this might be something to consider before getting too attached. But a subscription option is available, which might help counter this obstacle. Jacked Factory also offers a money-back guarantee if you are unhappy with the product.
The Jacked Factory Creatine Monohydrate has 12,525 reviews on Amazon, the majority of which are positive. Many consumers enjoy that the product is flavorless and easy to add to multiple beverages.
“I didn’t want all the filler junk, and this doesn’t have that.”
Some customers shared displeasure about the texture and solubility of the Jacked Factory Creatine Monohydrate. Heather, another Amazon reviewer, notes that this product was “coarse like sand” and stuck to the bottom of the glass after she tried to mix it.
Our team appreciates NAKED Nutrition’s commitment to quality while maintaining a lower price point.
NAKED Nutrition Creatine Monohydrate Powder provides exceptional value for budget-conscious individuals who want to support muscle growth or strength gains with a high-quality, third-party-tested product. Each 5-gram dose is gluten-free and vegan, meaning this product works with almost any nutrition lifestyle.
Priced at just $22 for 100 servings—a mere $0.22 per serving—this product delivers cost-effective creatine supplementation. It’s the most budget-friendly choice we reviewed, and our team appreciates how the wallet-friendly price tag doesn’t mean a compromise on quality.
In addition to third-party testing, NAKED Nutrition’s creatine product undergoes heavy metal testing, with results readily available on the company’s website. Other supplement brands may not be as honest about their ingredient list, and we love having peace of mind about NAKED Nutrition’s ingredient label. It also contains no added sweeteners or sugar you may not need. Coming in an unflavored option, this product easily adapts to whatever you add it to— smoothies, protein shakes, and more.
NAKED Nutrition’s Creatine Monohydrate has 10,715 reviews on Amazon, a majority of which are positive.
“We have only been using the Naked creatine for less than a week now, but it seems to be working out well. It blends in easily with our protein shakes and seems to have no taste at all.”
Some negative reviews noted that they had a hard time getting a hold of customer service.
Made with creatine monohydrate and creatine nitrate, this one-two punch may help boost muscle growth and increase strength when taken before a workout.
With caffeine, vitamins, electrolytes, L-citrulline, L-carnitine, L-tyrosine, and taurine, this is a great choice for people needing an energy boost before a long, hard workout.
Kaged Pre-Kaged Elite is the go-to choice for those seeking the best pre-workout supplement that also delivers a dose of creatine. It offers a dynamic formula that combines nitrate and monohydrate forms of creatine. The caffeine in this supplement adds to its pre-workout effect, supplying an additional energy boost for those who need it. However, the whopping 388 milligrams of caffeine per serving is a large amount for one dose. Dr. Robert Wildman points out that this is close to a threshold level of 400 milligrams recognized by the FDA. ( 10 ) That level can be safe in general, but beyond that, risks increase. You’ll want to be cautious when you take this, as a large dose of caffeine can prevent you from getting a good night’s sleep if taken too late at night.
“This formula is nuts and definitely not made for most individuals. By far the strongest formula currently on the market. Super high caffeine content and crazy amounts of pump ingredients. I took half a scoop when testing and it was powerful.”
Another one of our testers—a professional weightlifter—noted the high caffeine content meant Pre-Kaged Elite wasn’t suitable for them to take every day.
“I’d use this again, but not on any day I feel like I need to perform exceptionally. Moderate-intensity training days are probably the sweet spot for this one.”
With 20 servings and a cost per serving of $3, Kaged Pre-Kaged Elite provides premium quality for fitness enthusiasts who need high energy for their workouts. Although this is a relatively high cost per serving, you get a unique pre-workout formula in addition to your creatine supplement, so you don’t have to buy two separate supplements.
The formula is sweetened with coconut fruit powder and available in flavors like fruit punch and orange mango. It’s also gluten-free and vegan-friendly.
The Kaged Pre-Kaged Elite creatine only has 902 reviews on Amazon, but many customers appreciate the energy boost they get from the pre-workout.
“I’ve tried tons of preworkouts, and of all, this one is the best. It really works. It’s insane— doesn’t matter if I’m dead tired or just need a kick. Even a half scoop is enough to give me energy for the whole workout and helps me squeeze out a few more reps. Better than anything else I’ve taken.”
But reviewers agree that people who are sensitive to caffeine may want to opt for a different product.
“I will say this… if you can manage to get those 2 scoops down you’re in for a ride. This pre-workout checks all the boxes for me. Caffeine, tingles, focus, and duration. They just need to find a way to lower that serving size,” verified customer Felix said.
Our team loves Optimum’s creatine capsule option, especially for people who are extra sensitive to supplement texture and flavor.
Creatine capsules are ideal for those who prefer pills over powders, or simply want a convenient creatine without needing to drink the product. Offering pure creatine monohydrate conveniently packed into two capsules per serving, Optimum Nutrition provides that alternative. “Switching the delivery form (for example, from powder to gummy) can make compliance more convenient and practical for many who have been supplementing creatine for years or even decades,” says Dr. Robert Wildman, Ph.D., RD, LD, CISSN, FISSN.
That said, two capsules only provide 2.5-grams of creatine. To get the full recommended daily dose of 5 grams, you’d have to take four large pills. One of our testers pointed out that while this may be fine for some people, it could be a major turn-off for others.
“These are pretty big pills and you need to take four to get a full 5-gram serving.”
At $30 for 50 servings, averaging just $0.60 per serving, Optimum Nutrition’s capsules are fairly priced compared to other options on the market.
The capsules also contain gelatin and magnesium stearate for easy consumption and absorption. They’re unflavored, making it easy to work for many dietary needs, including gluten-free preferences. Plus, since they have no added sugar or artificial sweeteners, you can feel good about not getting any unnecessary ingredients in this supplement.
Optimum Nutrition Creatine Capsules helps guarantee purity and verify high quality standards. Knowing these have been tested after production helps increase your confidence that you consume exactly what’s listed on the label.
This product is ideal for those seeking simplicity and convenience in their supplementation routine but still want to increase muscle or strength overall. Make sure you take the same dose every day for best results.
The Optimum Nutrition Micronized Creatine Capsules have 23,329 reviews on Amazon.
“No flavor. Capsules make hitting quantity easy.”
The dissatisfied consumers explain that the large capsules and needing to take four of them to get the recommended dose is a challenge.
Supplements can play a pivotal role in your health and fitness goals. Our team recognizes that each person’s well-being and goals are unique, and their supplement needs will reflect that. That’s why we’re committed to providing detailed and trustworthy reviews to guide you in making informed decisions.
Our goal is to provide clear, easy-to-understand health facts and first-person insights to help you choose supplements that align with your health objectives and lifestyle preferences. That means testing the products we recommend and providing genuine and impartial feedback. You can read our full supplement testing methodology here.
Here’s how we evaluated the creatine products listed above:
Efficacy means the effectiveness of the product in achieving its claims and the evidence that supports those claims. Each supplement can help consumers achieve specific health benefits. We examine whether a supplement delivers on its promised benefits.
Here’s what we look for:
When choosing a supplement, you have to assess health risks, adverse effects, and safety profiles. We ensure the safety of these products through first-hand testing. To do this, we evaluate:
We know that value doesn’t just mean price—it also includes the quality you get for the price. Our team factors in a cost analysis to determine the true worth of a supplement in relation to its price. We then identify products that offer a solid return on investment:
Our factors in this rating include:
A customer’s experience with a company directly impacts satisfaction, loyalty, and the likelihood of repeat purchases. That’s why our team includes it in our testing process.
Our factors in this rating include:
There are a mix of both positive and negative potential side effects of creatine. Some of these side effects include:
Creatine supplementation may lead to dehydration and muscle cramps in some individuals. Creatine draws water into muscle cells, which can result in decreased hydration levels if adequate water intake is not maintained. ( 1 ) Dehydration may manifest as increased thirst, dry mouth, and dark-colored urine. Additionally, some users may experience muscle cramps or spasms, particularly during intense exercise, as a result of altered electrolyte balance.
Creatine has been extensively studied for its ability to enhance muscle strength and power, particularly during high-intensity, short-duration activities like weightlifting and sprinting. ( 1 ) By increasing phosphocreatine stores in muscle cells, creatine supplementation can improve ATP resynthesis, leading to greater force production and performance gains.
Creatine supplementation has been shown to stimulate muscle protein synthesis, leading to increased muscle growth and hypertrophy over time. ( 1 ) This can result in improvements in muscle size, density, and appearance, making it a popular supplement among athletes and bodybuilders.
Creatine supplementation has been linked to improvements in exercise performance across various modalities, including strength training, sprinting, and endurance activities. ( 1 ) By enhancing ATP availability and buffering capacity, creatine can delay fatigue, increase work output, and improve exercise capacity, allowing individuals to train harder and longer.
Creatine supplementation may aid in post-exercise recovery by reducing muscle damage, inflammation, and oxidative stress. Studies have shown that creatine supplementation can accelerate recovery following intense exercise bouts, leading to faster muscle repair, reduced soreness, and improved readiness for subsequent training sessions. ( 1 )( 11 )
More research suggests that creatine supplementation may have neuroprotective effects, potentially benefiting cognitive function and brain health. ( 12 ) Studies have shown that creatine supplementation can increase brain phosphocreatine levels, which may enhance energy metabolism, neurotransmitter synthesis, and neuronal survival, potentially reducing the risk of neurodegenerative diseases and cognitive decline. ( 8 )
Another potential side effect of creatine supplementation is gastrointestinal distress. Some individuals may experience bloating, diarrhea, or nausea when taking creatine, especially if consumed in large doses or on an empty stomach. ( 9 ) These symptoms typically resolve with reduced dosage or when creatine is taken with food to aid digestion.
Creatine supplementation has been associated with weight gain in some users, primarily due to water retention within muscle cells. While this can result in a temporary increase in body weight, this weight gain is generally attributed to increased muscle mass rather than fat accumulation. ( 9 ) However, individuals who are sensitive to changes in body weight or concerned about fluctuations on the scale should monitor their intake and adjust as necessary.
Choosing the best creatine supplement for you requires careful consideration of various factors to ensure it meets your specific needs and goals.
Magnesium Threonate Capsules Creatine supplements are available in various forms, including creatine monohydrate, micronized creatine, creatine nitrate, and buffered creatine. Each form has its own benefits, absorption rate, and potential side effects.