Top 9 Most Effective Creatine Monohydrate Supplements on the Market

To be successful in any sport, you need to have the right tools. This includes having the right equipment, clothes, and supplements that can help you perform at your best. If you’re looking for a supplement to help improve your performance, creatine might be a good choice. There are many different types of creatine supplements on the market, so picking the best one for you is difficult without guidance.

This naturally occurring compound helps to increase muscle mass and boost athletic performance, making it incredibly useful for anyone looking to take their training to the next level. Your muscles use creatine to create ATP (adenosine triphosphate), which is the energy source used during short bouts of high-intensity exercise. Although your body produces creatine on its own, you can also get it from foods such as red meat and fish. You can also take supplements to increase your levels of creatine.

After doing extensive research into various creatine supplements, I narrowed down my list to nine of the top products on the market today. These include brands like CrazyBulk CRN-5 Creatine, Onnit Creatine, and Beast Sports Creature Creatine, each of which is known for its quality ingredients and positive user experiences.

I can confidently say that these nine creatine supplements are among the best in the industry today, and I would recommend them to anyone with fitness goals. Whether you’re looking to build muscle or improve your performance at the gym, these supplements can help you reach your full potential.

Spoiler alert: I understand a lot of you reading this are short on time, so I will give you the gold upfront. My favorite creatine supplement that I tested is XWERKS LIFT.

For those who want a more in-depth analysis of the cost, highlights, and ingredients, let’s begin.

The Best 9 Tested Creatine Supplements

Creatine is a chemical found naturally in the body, and it plays a vital role in energy production. When used as a supplement, it can help to improve athletic performance by increasing energy levels and strength. Creatine is commonly used by bodybuilders and other athletes, but the supplement is not designed for these individuals alone. It is also beneficial for people who are trying to increase their muscle mass or improve their overall health. The best creatine supplement will help to increase energy levels, strength, and muscle mass. It will also help to improve athletic performance and protect against exercise-related injuries. Creatine is a safe and effective way to improve your health and fitness.

The following is a table of the supplements I will be reviewing today and the main benefits each provides.

XWERKS LIFT Helps elevate energy levels to the peak.
Onnit Creatine Unique Crepure micronized creatine is present in this formula.
Elm & Rye Creatine The best creatine capsule found on the market.
Optimum Nutrition Micronized Creatine Powder Delivers the best results of creatine monohydrate without flavors.
Performance Lab Maintain Helps maintain body weight and lean muscle mass.
NSP Nutrition Muscle Power Creatine Doesn’t come with artificial flavors.
CrazyBulk CRN-5 Creatine The most impactful bulking supplement.
Cellucor Creatine Monohydrate A world-class creatine supplement for bodybuilders.
Beast Sports Creature Creatine A compact blend of 5 creatine sources.



Since creatine is such a popular supplement, there are a lot of watered-down products that don’t do the job. XWERKS LIFT doesn’t cut any corners. They have created a product that consists of one ingredient – pure creatine powder – that is designed to be easily absorbed by the body. This is not common in the industry, considering most creatine supplements have added ingredients.

This supplement is excellent for helping to boost your energy, focus, and performance during your workouts. It helps to give you the extra edge you need for optimal performance while being free of any artificial colors, flavors, or sweeteners, so you can feel good about what you’re putting into your body.

I was pleasantly surprised to understand the following facts about the product:

  • Gluten-free
  • Sugar-free
  • Dairy-free
  • Flavor-free
  • And synthesized to be vegan-friendly

This product is also more affordable than many other creatine supplements on the market, making it an excellent option for budget-conscious consumers. At a per-bag cost of only $49 for 80 servings at 5 grams per serving, it’s challenging to beat XWERKS LIFT when they provide such a high-quality product that works. XWERKS also provides its customers with a money-back satisfaction guarantee and free shipping, so you can feel confident in your purchase.

In addition to this value, XWERKS LIFT provides a high energy level boost that can benefit athletes looking to improve their performance. I’m not a morning person. I have never been. But ever since I started taking XWERKS LIFT, I’ve had so much more energy in the morning when I lift. I’m up and out of bed with no problem, and I don’t need coffee to get going.

Overall, XWERKS LIFT is an excellent option for those seeking a pure creatine supplement that is affordable and provides an energy boost for their workouts.

Formulation Powder
Price $49
Ingredients Creatine monohydrate
  • Affordable yet has a strong powder form of creatine monohydrate.
  • It comes in the unflavored powder form.
  • It helps to increase muscle mass.
  • Accelerates muscle growth.
  • Per serving has 5 grams of creatine monohydrate.
  • Side effects Free from side effects
    Dosage 1 scoop daily


    Onnit Creatine


    Onnit’s creatine is a micronized creatine monohydrate powder that is clinically shown to help support increased power and strength. The pure, unflavored powder can be easily mixed with any beverage, making it a convenient way to get the benefits of creatine without any unwanted flavorings.

    This creatine product is also vegan and has been third-party tested for purity and potency. In boosting power and gaining strength, this product has also been shown to help improve cognitive function and reduce fatigue. For those looking for a high-quality, effective creatine supplement, Onnit’s creatine is an excellent option.

    While coming in at $14.99, I caution you to judge the product by its price point. Onnit’s concoction will prove worthy by accentuating your performance in the gym. Providing the user with 30 servings at 5 grams per serving, this supplement is great for athletes not looking to have their wallets do the heavy lifting.

    Although it is not essential to the human diet, many people take creatine supplements to improve their athletic performance. Onnit creatine is a unique form of creatine designed to be more easily absorbed by the body. In a recent study, participants who took Onnit creatine lost more weight and had more lean muscle mass than those who took a placebo. These findings suggest that Onnit creatine may be an effective supplement for those looking to lose weight and build muscle.

    Formulation Powder
    Price $14.99
    Ingredients Micronized creatine monohydrate
  • Promotes higher muscle strength.
  • Can properly boost performance.
  • Utilizes micronized creatine monohydrate.
  • It helps to increase muscle mass.
  • Per serving has 5 grams of creatine monohydrate.
  • Side effects Free from side effects
    Dosage 1 scoop daily


    Elm & Rye Creatine


    Elm & Rye creatine is a unique supplement that has been shown to have numerous benefits for athletic performance, including increased muscle mass, improved strength and power, and faster recovery time between workouts.

    Unlike many other supplements on the market, Elm & Rye creatine uses only the highest-quality ingredients, including pure creatine monohydrate and added nutrients like magnesium and B vitamins. These factors make Elm & Rye one of the most effective creatine supplements available today.

    Bolstering the titles of being gluten-free, soy-free, GMO-free, and dairy-free, with no preservatives added, it was tough for me not to add Elm & Rye to the list of best creatines.

    The critical components of this supplement focus on maximizing cell volume and storage, making it an ideal choice for those who engage in high-intensity exercise. Elm and Rye Creatine can be taken during short- and long-duration workouts, making it ideal for anyone looking to boost their energy levels and maximize their performance.

    Coming in as the first capsuled creatine on the list, the servings and price points are a little different from the powder form options. At $44.99 per container, you will receive 60 capsules at 1.4 grams of creatine per capsule. A bit pricey compared to other options on the list, but still practical and easy to consume the product.

    Formulation Capsule
    Price $44.99
    Ingredients Creatine monohydrate
  • Promotes higher muscle strength.
  • Improves recovery rate.
  • Enhances endurance rate.
  • Efficiently reduces fatigue.
  • Contains 1.4 grams of creatine per capsule.
  • Side effects Free from side effects
    Dosage 2 capsules daily


    Optimum Nutrition Micronized Creatine Powder


    You probably recognize the packaging for this brand. It is a popular supplement that has graced the shelves of nutrition stores for years, and for one reason; the thing works.

    Micronized creatine powder is a type of creatine that is processed to reduce its particle size. The steps are taken to help the body absorb the creatine and reduce the risk of side effects such as stomach upset.

    Optimum Nutrition Micronized Creatine Powder is a high-quality product that provides many benefits. Some studies displayed that it could increase muscle size and strength. Another found that it can improve exercise performance. It is also low in calories and fat, making it a good choice for those looking to lose weight. However, this supplement won’t be the sole component for losing that belly fat, so don’t get your hopes up. It is an optimal substitute for other brands that may be higher in calories and fat. Ultimately, your diet and cardiovascular output are the determining variables.

    Optimum Nutrition is one of the few companies listed that will give you sizing options for your creatine as well as ingestion choice. If you go with the powder form (5 grams per serving), you can choose between the following:

    • 30 servings at $10.99
    • 240 servings at $84.99
    • 400 servings at $121.99

    If you opt for the capsules, you’ll be paying a premium for 2.5 grams pill:

    • 100 capsules at $45.99
    • 200 capsules at $67.99
    • 300 capsules at $82.99

    Once the math is done, you realize the capsules come out to greater than double the price of the powder per gram of creatine. Stick to the powder for this brand unless you don’t mind paying the extra money for ease of consumption.

    Overall, Optimum Nutrition Micronized Creatine Powder is an effective supplement that is absorbed exceptionally quickly, contains no calories or carbs, and can help you achieve your fitness goals.

    Formulation Powder
    Price $10.99
    Ingredients Creatine monohydrate
  • It does not have any calories.
  • Contains zero carbs.
  • Has a low breakdown phase rate.
  • Utilizes highly absorbable micronized creatine monohydrate.
  • Per serving offers 5 grams of creatine monohydrate.
  • Side effects Free from side effects
    Dosage 1 scoop daily


    Performance Lab Maintain


    With its blend of pure ingredients and high-quality manufacturing standards, Performance Lab Maintain offers superior purity and bioavailability, allowing your body to absorb the nutrients efficiently and effectively it needs for optimal performance. Whether you are an experienced athlete or just starting your fitness journey, Performance Lab Maintain can help you reach your goals faster and more quickly, with no unwanted side effects or artificial additives.

    The main ingredient inside this product is Karbolyn. Karbolyn is a unique type of carbohydrate used in sports nutrition products. Like creatine, Karbolyn is known for its ability to boost energy levels during intense workouts and enhance muscle function. Unlike other carb sources, Karbolyn is quite soluble and quickly digested, making it ideal for those looking for an immediate energy boost. Because it is easily absorbed by the body, this carbohydrate powder has low osmolality and will not cause bloating or other digestive issues. Both Karbolyn and creatine are well-tolerated by most people, making them safe for use across a wide range of individuals.

    Coming in at a price point of $44 for 60 servings of this blend isn’t bad, considering the number of micronutrients and carbs that have been jam-packed into this powder. Using the recommended three scoops a day may not last you many workouts, but you will surely see the benefits in your performance.

    Whether you are looking for a quick boost before your workout or simply want to improve your performance on race day, Karbolyn can help you meet your fitness goals by supporting muscle growth and recovery.

    Formulation Powder
    Price $10.99
    Ingredients Creatine, Beta-Alanine
  • Won’t cause bloating or digestion issues.
  • 40mg of Karbolyn per serving
  • There is beta-alanine in the formula.
  • Increases the post-workout recovery rate.
  • Improves the strength that the muscle stores.
  • Side effects Free from side effects
    Dosage 3 scoops daily


    NSP Nutrition Muscle Power Creatine


    This product helps to improve the body’s supply of energy by providing fuel for cells and muscles. NSP is especially beneficial for athletes and people who engage in high-intensity physical activity, as it promotes quick bursts of energy.

    NSP Nutrition Muscle Power Creatine is also known to support muscle growth and repair. It has been shown to enhance protein synthesis and prevent muscle breakdown, making it an excellent tool for those looking to build lean muscle mass or recover from injury more quickly.

    When taken before exercise, NSP can help to provide energy and increase stamina. As a result, users can work out for longer and at a higher intensity, burning more calories and fat. In addition, Muscle Power Creatine helps to reduce recovery time between workouts, meaning that users can work out more frequently, further increasing the number of calories they burn. Therefore, Muscle Power Creatine is an effective tool for those looking to lose weight and get in better shape. It is safe, natural, and can produce noticeable results within a few weeks of use.

    Formulation Powder
    Price $43.99
    Ingredients Creatine Monohydrate
  • Helps with weight loss.
  • Improves athletic performance.
  • Increase energy levels.
  • Boosts recovery rate.
  • It comes at a very competitive price point.
  • Side effects Free from side effects
    Dosage 3 scoops daily


    Crazy Nutrition CRN-5 Creatine


    One of the most popular forms of creatine on the market today is Crazy Nutrition CRN-5 Creatine. This all-natural supplement delivers powerful results by enhancing muscle growth and improving athletic performance. CRN-5 creatine contains five different types of creatine (listed below) to provide a complete range of benefits. Hence the name: CRN-5.

    • Creatine monohydrate
    • Creatine hydrochloride
    • Creatine ethyl ester
    • Creatine citrate pyruvate
    • Tri-creatine malate

    Creatine monohydrate is one of the most used forms of this supplement, primarily due to its high purity and low cost. On the other hand, creatine hydrochloride tends to be more expensive, but it is reported to be better absorbed by the body than other forms of this supplement. Some individuals prefer to use a product known as tri-creatine malate or triple creatine malate, which is a combination of three different creatines: monohydrate, ethyl ester, and citrate pyruvate. Many athletes prefer to use a form known as pure micronized creatine citrate because it does not cause water retention and bloating as many other types can. Ultimately, choosing the right kind of creatine depends mainly on individual preferences and needs.

    Coming in at $44.99 for 30 servings of this orange and mango flavored blend, this product comes out to be the most expensive per serving reviewed thus far. Price aside, the product works well.

    Formulation Powder
    Price $44.99
  • Creatine monohydrate
  • Creatine hydrochloride
  • Creatine ethyl ester
  • Creatine citrate pyruvate
  • Tri-creatine malate
  • Highlights
  • Has creatine monohydrate, creatine hydrochloride, and three other creatine.
  • Each form of creatine is high in quality.
  • Can boost muscle growth.
  • Accelerates the muscle-building process.
  • It contains electrolytes for aiding hydration.
  • Side effects Free from side effects
    Dosage 1 scoop daily


    Cellucor Creatine Monohydrate


    Like most of the other products listed in this review, the key ingredient in this supplement is creatine, which plays a critical role in boosting athletic performance and enhancing muscle growth. It works by increasing the body’s natural supply of phosphocreatine, which helps to increase ATP (adenosine triphosphate) levels.

    Of all the products used, Cellucor was up there in the list of favorites. The powder was highly effective for my bodybuilding routine and mixed seamlessly into my protein shake. Cellucor Creatine Monohydrate is also affordable and easy to find, making it an excellent option for athletes on a budget. At $34.99 for 72 servings of 5-gram scoops, this container can easily last over two months.

    Formulation Powder
    Price $34.99
  • Creatine monohydrate
  • Betaine anhydrous
  • Disodium phosphate
  • Highlights
  • It comes in an affordable range
  • It does not have any flavor in it
  • Utilizes micronized creatine monohydrate to enhance absorption
  • Boosts athletic performance
  • Enhances the energy that muscle stores
  • Side effects Free from side effects
    Dosage 1 scoop daily


    Beast Sports Creature Creatine


    Like CRN-5, Beast Sports Creature Creatine contains five different types of creatine for maximum support of muscle growth and enhanced recovery. The differences between the two products come down to three ingredients: creatine gluconate, creatine anhydrous, and crea-trona. While all three forms of creatine are designed to help improve athletic performance, there are some critical differences between creatine gluconate, creatine anhydrous, and crea-trona.

    Creatine gluconate tends to be very water-soluble, meaning that it dissolves very quickly in water. This makes it a good choice for those looking for fast-acting benefits from their creatine, as the effects can kick in within minutes of ingestion. Creatine gluconate, as the name suggests, is a combination of the amino acid creatine and glucose in the form of a salt. Although this compound is less bioavailable than other types of creatine due to its absorption rate being primarily limited by stomach acid levels, it does have some notable advantages when compared to other forms. For example, it is believed to be gentler on the stomach than other forms of creatine, making it easier for those with sensitive digestive systems to tolerate. It has been shown to be more effective at maintaining ATP levels during high-intensity exercise than either creatine monohydrate or crea-trona.

    In contrast, creatine anhydrous is less soluble in water and so takes longer to work its way through the body and into muscle fibers. However, it may have other advantages, such as releasing energy more slowly over time. Pure creatine anhydrous is a dry form of the compound that achieves total water solubility via crystallization during processing. Because it is essentially 100% pure creatine with no additives or impurities, this form has exceptionally high bioavailability and can be absorbed much more efficiently by the body.

    Crea-trona combines the two together to reap the benefits of both.

    Though this type of creatine can be great for adding lean muscle mass, it has been known to cause intense bloating due to the differing absorption times.

    This flavored mixture is one of the priciest on the list per serving at $30 for 30 scoops. Does the cost outweigh the benefits? Based on my research, I had better results for half the price per serving. This isn’t to say the product doesn’t work, but it did not live up to my expectations.

    Formulation Powder
    Price $30
  • Creatine monohydrate
  • Creatine anhydrous
  • Di-Creatine malate
  • Creatine gluconate
  • Crea-Trona (a buffered form of creatine with 94% creatine and 6% of a buffering agent)
  • Highlights
  • Contains five creatine.
  • Provides 4 grams of creatine per serving.
  • Boosts performance.
  • Promotes explosive movement rate.
  • Improve recovery rate and strength level.
  • Side effects Free from side effects
    Dosage 1 scoop daily


    How the Different Brands Were Ranked

    There are many different types of creatine on the market, and it can be difficult to know which one is best for you. Here are a few things that were considered when deciding which type of creatine was best:


    When ranking different creatine products, I am always looking for value.

    Simply put, I want to find the products that offer the best blend of quality and affordability. After all, it doesn’t really matter how good a product is if I can’t afford to use it consistently, right? But while weighing things like cost per serving gives me a valuable metric for comparison, it isn’t the only consideration. For me, other factors such as purity and bioavailability are just as important.

    Whether it’s taking into account what sort of ingredients are used in the production process or ensuring that the supplement is properly absorbed by my body, I believe that balance among different factors is an essential component for finding the best creatine product out there.

    So, when it comes to ranking different supplements, I’m not just looking for value–I’m looking for actual value. And with so many options on the market today, only those products that strike this perfect balance will make it to my final ranking list.

    Manufacturer Reputation & Reviews

    When ranking different creatine products, it is essential to consider the manufacturer’s reputation. There are several different methods that I use to assess this.

    For one, I might look at customer reviews online, which can give me an idea of how satisfied people have been with different products and brands in the past. I might also look at industry awards that a company has won or whether they have been featured in any significant publications.

    I conduct in-depth research using scholarly articles or journals related to creatine supplementation. This would give me a more comprehensive understanding of how different products compare in terms of their efficacy. Ultimately, it is essential to select a product from a reputable manufacturer with a good track record of producing high-quality supplements. This will ensure that any product you pick will deliver the results you expect.

    I also consult with a healthcare professional or fitness expert in the field to get their opinion on which brands they recommend. If you know anyone who has experimented with different types of creatine or has firsthand knowledge of the industry, you might try soliciting their input as well. In any case, taking these factors into account will help ensure that you make the most informed decision possible when selecting a product that suits your needs.

    These are quality indicators and can help me narrow down my options when choosing a creatine supplement.


    As someone interested in ranking different creatine products, I am looking for transparency regarding the ingredients and branding used by manufacturers. It is essential to know what goes into a product, as well as to be able to trust the company that produces it. For example, a manufacturer may deceive its clientele by adding unlisted ingredients into the product. This is why it is important to do research before consuming a supplement.

    Likewise, branding is also essential when deciding which products to purchase, as the information provided on the packaging and website can help you to determine whether the product lives up to its marketing promises. So, when looking at different creatine products, I will be paying close attention both to what is in the product and how it is presented. To help me do this, I will be carefully reviewing the ingredients lists, manufacturer and brand information, and marketing claims used by different creatine manufacturers. By researching these aspects of various products in-depth, I am more confident in making informed decisions about which supplements are most likely to provide the quality and results that they claim.

    Creatine Dosage

    When ranking different creatine products, I consider the dosages of creatine per scoop in comparison to the overall price and number of servings.

    I find that the higher the creatine dosage per scoop, the more effective the product is. However, I also consider the overall price of the product and how many servings it contains. For example, a product that costs $30 and includes 30 servings is more cost-effective than a product that costs $20 and includes 20 servings.

    However, this isn’t a deal breaker if other factors come into play, such as the effectiveness of the energy boost during my workouts.

    Texture & Mixability

    When choosing a creatine supplement, many people focus on the ingredient list. However, the texture of the product is also an important consideration.

    A good creatine supplement should be smooth with a creamy texture that dissolves easily in water. This ensures that the body can absorb the creatine quickly and efficiently. Additionally, a silky texture helps prevent gastrointestinal upset, which is a common side effect of creatine supplementation. A good quality creatine supplement will not leave any grit or residue in the glass, making it more pleasant to drink. When comparing different creatine products, be sure to take texture into account to choose the best possible option.

    The ability to mix the creatine with water easily and quickly is an essential factor when choosing the best creatine supplement. No chunks, no sediment, and no graininess should be present after mixing. The creatine should completely dissolve in the water to form a clear solution. If the creatine does not mix well, it may not be as easily absorbed by the body and cause bloating. Therefore, when judging different creatine products, I am sure to consider mix-ability.


    When looking at creatine, one of the most important considerations is how well the supplement is absorbed by the body. After all, if a supplement is not fully absorbed into the bloodstream and then utilized by your muscles, its effects will be limited, and you are unlikely to see any significant results. Different types of creatine will have different absorption rates, which means that one type may work better than another for your unique body and fitness goals.

    To find the best absorption rate, it is important to test outsu different options and carefully track your results over time. Some key factors to look for include overall muscle strength and recovery time between workouts. Finding the ideal creatine for a particular body type and needs is to test out a range of products and monitor absorption.

    Finding the right absorption rate for your body can have a huge impact on your athletic performance as well as your overall health and well-being.

    The Different Types of Creatines

    Several different types of creatine are popular among athletes and bodybuilders. The most common type is creatine monohydrate. Below I will give a brief description of the others you may come across. Keep in mind that it is essential to consult with a healthcare provider before starting a regimen with any of the listed creatines to understand how they will react with your body type.

    Creatine Ethyl Ester

    Creatine ethyl ester, or CEE, is a dietary supplement commonly used by athletes and bodybuilders to improve performance and build muscle. CEE is derived from l-arginine, an amino acid produced in the body that plays a crucial role in protein synthesis.

    Unlike other forms of creatine, which require hydration and time to be absorbed by the body, CEE is quickly absorbed into muscles thanks to its esterified structure. It makes CEE an ideal supplement for anyone looking to gain strength and build muscle fast.

    Creatine Hydrochloride

    Creatine hydrochloride is a form of the popular sports supplement creatine. This compound, which plays a vital role in cellular metabolism, is often used to boost muscle mass, and enhance athletic performance. However, in its natural form, creatine is very water-soluble, making it difficult for the body to absorb.

    To address this issue, scientists have developed creatine hydrochloride, a salt more readily absorbed by the body. As a result of its improved bioavailability, creatine hydrochloride has become increasingly popular among athletes and bodybuilders to increase energy levels and improve output.

    Buffered Creatine

    As the name suggests, buffered creatine is a form of creatine that is chemically modified to make it more easily absorbed by the body. Unlike regular creatine, which can cause issues such as bloating and cramps due to its acidic nature, buffered creatine is easier on the stomach and less likely to cause unpleasant side effects. Additionally, this supplemental form of creatine appears to be more efficient at delivering energy to muscles than standard creatine supplements.

    While further research is needed to fully understand how this supplement works and its long-term effects, for now, it seems clear that buffered creatine can be an effective tool for enhancing athletic performance and building muscle.

    Creatine Magnesium Chelate

    Creatine magnesium chelate is a compound that consists of creatine bonded to magnesium. It is claimed to be more bioavailable than other forms of creatine and thus more effective at increasing muscle creatine levels. CMCl has also been shown to improve exercise performance, although the mechanism by which it does this is not fully understood.

    CMCl is not yet widely available as a supplement despite these promising findings, and more research is needed to confirm its efficacy. However, it shows promise as a safe and effective way to enhance muscle strength and power.

    Liquid Creatine

    Liquid creatine is a form of creatine monohydrate that is easily absorbed by the body. Unlike powdered forms of creatine, which are mixed with water or a liquid before consumption, liquid creatine can be consumed directly as a liquid or added to smoothies, drinks, or other foods. Because it is so easy to take and digest, liquid creatine has become popular among athletes seeking to improve their performance and fitness levels. Liquid creatine has been shown to help increase muscle mass and energy levels, making it an excellent supplement for all types of athletes.

    Scientific Benefits of Creatine

    Muscle Building

    Creatine helps to supply energy to cells throughout the body. It is significant for muscle cells, which use creatine to produce ATP, a compound that provides energy for muscle contraction.

    Supplementing with creatine has been shown to increase levels of ATP in muscles, leading to improved exercise performance. In addition, creatine supplementation has been shown to increase muscle mass and strength.

    The mechanisms by which creatine achieves these benefits are not fully understood. Still, it is thought that creatine promotes the movement of water and nutrients into muscle cells, providing a favorable environment for muscle growth. However, more research is needed to determine the long-term effects of creatine supplementation.

    Increases Muscle Mass

    Although there are many competing theories about how creatine works, the prevailing scientific consensus is that it helps muscles to recover more quickly after exercise. This allows for faster muscle growth and improved performance over time.

    In addition, some recent research suggests that creatine may also increase testosterone levels in the body, further enhancing the effects of this powerful muscle-building tool.

    Improves Recovery Rate & Workout Performance

    By providing additional fuel to cells, creatine helps to increase stamina and reduce fatigue during intense exercise. Recent research has also shown that creatine can help improve recovery, particularly after endurance-based training. This is thought to be because creatine promotes the formation of new mitochondria.

    Other studies have observed changes in muscle damage, such as the delayed onset of muscle soreness following exercise when people take creatine products.

    There is a robust scientific basis behind creatine’s ability to enhance recovery, making it an important tool for anyone looking to optimize their training routine.

    Improves Cardiovascular Health

    Though it is most commonly associated with bodybuilding and other forms of exercise, creatine has also been shown to have potential benefits for cardiovascular health.

    One study found that creatine supplementation was associated with lower blood pressure and improved heart function in rats. Another study found that creatine supplementation improved blood flow in people with coronary artery disease.

    Though more research is needed, these studies suggest that creatine may benefit cardiovascular health. As always, speak with your doctor before starting any new supplement regimen.

    Improves Cognitive Health

    While interest in the effects of creatine on cognitive health has been growing in recent years, the actual mechanism by which these supplements work remains a mystery. What is known is that creatine aids the production of ATP.

    Studies have found that this cellular activation can improve communication between neurons in the brain and support overall brain function. Another potential mechanism is that creatine can help to increase oxygen delivery to the brain, promoting healthy neural activity and keeping cognitive abilities sharp over time. Research also suggests that creatine can help to protect against age-related memory loss and dementia, making it a vital supplement for maintaining mental health at any stage in life.

    Whether these plausible theories are involved, or other factors are at play, it seems clear that there is some scientific basis for creatine’s ability to boost mental performance.

    Supports Joint Health

    One of the many benefits of creatine supplementation is improving joint health. This is because creatine has been shown to increase the amount of water retained by our joints and tendons, which can help them to stay more robust and more flexible longer. In addition, creatine has also been shown to increase nutrient supply to our joints and tendons, making them more resilient against damage.

    When taken correctly, creatine can help to promote healthy joints (such as your knees) and prevent injuries caused by overuse or repetitive movements.

    Supports Healthy Blood Sugar

    Creatine is a nitrogenous compound that is shown to support healthy blood sugar levels. In one study, people with diabetes who supplemented with creatine experienced improved blood sugar control and reduced insulin resistance. The research showed that the subjects with creatine had better insulin sensitivity and improved glucose tolerance compared to those who did not supplement with creatine.

    Therefore, creatine may help to support healthy blood sugar levels by increasing insulin sensitivity and improving glucose tolerance. Creatine is also shown to protect against diabetic nerve damage.

    When Do You Know You Should Take Creatine?

    There is some debate about who should take creatine supplements. Some experts believe that creatine supplements are safe for most people, while others believe they should only be taken by those engaged in intense physical activity. The jury is still out on this issue.

    Many people take creatine supplements to gain muscle mass and strength. However, there is some evidence that creatine may also benefit other types of people. For example, one study found that creatine improved cognitive function in young adults. Another study found that creatine helped people with heart conditions exercise for more extended periods.

    Thus, creatine may have a range of benefits beyond muscle building. As a result, nearly anyone could potentially benefit from taking creatine supplements.

    If you are considering taking creatine, it is crucial to speak to your doctor first.

    Creatine Side Effects

    When used as directed, creatine is a safe and effective supplement that can help to improve athletic performance. However, like any other type of supplement or medication, it has the potential for some side effects. Common side effects may include gastrointestinal discomfort such as nausea, diarrhea, bloating, and flatulence. In more severe cases, creatine may cause damage to the liver or kidneys.

    If you experience any problems while taking creatine supplements, consult your doctor right away. With proper monitoring and care, however, most users experience no adverse effects from taking creatine supplements.

    Dosage Recommendations

    Although creatine is generally considered safe, it is important to be aware of the recommended dosages.

    The recommended dosage of creatine varies depending on age, weight, and activity level. For example, the recommended dosage for adults weighing between 150-and 200 pounds is 3-5 grams per day. However, some experts suggest that larger adults may need up to 10 grams per day.

    It is also important to note that the recommended dosage may vary depending on the creatine supplement you are taking. For instance, powder supplements may require a higher dosage than capsules or tablets.


    Q: When is the right time of day to take creatine?

    A: Several factors can influence when someone should take creatine. Generally speaking, creatine is most effective when taken immediately after a workout, when your body is primed to absorb and process it. The timing of your dose can depend on your training goals and fitness level. Athletes or experienced weight trainers might benefit from taking creatine on an empty stomach first thing in the morning. This will help them get the energy and strength boost needed to push through their workouts. However, those just starting or struggling with their consistency may want to take their creatine dose directly after a meal, so they aren’t left feeling drained or exhausted.

    Q: What is the proper way to take creatine?

    A: When it comes to taking creatine, no one “right” way is guaranteed to work for everyone. It is essential to follow the dosage recommendations from the manufacturer of your particular supplement, as taking too much can cause unpleasant side effects like bloating and cramping. It is also a good idea to take your dose with plenty of water to help the creatine be absorbed more effectively and avoid dehydration. Many people find that splitting their dose into smaller servings throughout the day helps them get the most benefit from their supplement since this allows them to spread their intake more evenly.

    Q: What is creatine loading?

    A: When creatine is first ingested, it must be converted into phosphocreatine. Phosphocreatine is used by the body to create adenosine triphosphate (ATP). The process of converting creatine into phosphocreatine is known as “loading.” Although loading isn’t required to see benefits from creatine supplementation, some people choose to do it to maximize their results. The standard loading protocol involves taking 20 grams of creatine daily for 5-7 days. However, there is some evidence that a higher dose (up to 25 grams per day) may be more effective. After the loading phase is complete, maintenance doses of 3-5 grams per day are typically sufficient to maintain elevated phosphocreatine levels.

    Q: Does creatine mess with kidney function?

    A: Several studies have suggested that large doses of creatine may cause injury to the kidneys and adversely affect their ability to filter waste products from the bloodstream. Despite these findings, more recent research has indicated that creatine supplementation does not seem to significantly impact kidney function when taken at recommended dosages. Creatine is overall very safe. Just make sure you don’t take doses larger than recommended.

    Q: Will my muscle mass decay if I stop taking creatine?

    A: It is a common concern among people who take creatine supplements that their muscle mass will slowly decay if they stop using the supplement. However, research has shown that this fear is unfounded, and there is no evidence to support it.

    Final Thoughts

    With all the different creatine products on the market, it can be hard to know which one is right for you. I’ve highlighted our top nine creatine brands on the market and given you my top choice so that you can make an informed decision about which product will help you reach your fitness goals.

    Remember, always consult with a doctor before starting any new supplement regimen and use caution when taking any supplements as they may not be safe for everyone.


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