We looked at overall quality, ingredients, and taste to find the best creatine supplements. Klean Athlete was our dietitian’s pick. See what other brands Healthline experts and editors recommend.
Share on PinterestPhoto by Kelli McGrane, MS, RDQuick look at the best creatine
- Best overall: Klean Athlete Klean Creatine | Skip to review
- Honorable mention: Thorne Creatine | Skip to review
- Best for muscle growth: Transparent Labs Creatine HMB | Skip to review
- Best capsules: Optimum Nutrition Micronized Creatine Capsules | Skip to review
- Most affordable: Nutricost Creatine Monohydrate | Skip to review
- Best vegan: Naked Creatine | Skip to review
- Best texture: Kaged Creatine HCI Powder | Skip to review
Nutricost Creatine Monohydrate
4.7 (15.5k+) from Amazon- Price: $$
- Dose: 5 mg creatine monohydrate per scoop
- Highlights: affordable, third-party tested for purity and potency, available in flavored and unflavored
Creatine is one of the most popular sports supplements on the market due to its impressive benefits for energy, performance, and strength.
The best creatine for muscle growth contains the most effective form of creatine and comes from brands that ensure the greatest purity in their manufacturing and testing practices.
The products on our list have been reviewed and vetted by our team of editors, registered dietitians, and Content Integrity Team. The products that passed our review were then tested by Healthline contributor and registered dietitian Kelli McGrane.
See which products passed our expert review and how they faired during testing.
Healthline’s picks for the best creatine supplements
A note on price
Prices for creatine supplements generally range from $0.10 to $3.13 per serving or $8.21 or $56.37 per tub, package, or bottle. This range is represented in the article by the following:
- $ = under $0.50 per serving
- $$ = $0.50 to $1 per serving
- $$$ = over $1 per serving
Best overall
Klean Athlete Klean Creatine
4.6 (881+) from Klean Athlete- Form: powder
- Certifications: third-party tested, NSF Certified for Sport
- Price: $
Why we like it: Its combination of third-party testing, research-backed dose of creatine monohydrate, and ease of mixing (with zero taste or aftertaste), earned Klean Athlete our top spot.
Klean Creatine contains just one ingredient — creatine monohydrate — and is NSF Certified for Sport. This is a third-party certification that ensures the product is free of substances that are banned by most competitive sport organizations.
During testing, McGrane noted that the product has zero taste or aftertaste, making it easy to drink on its own or mix into smoothies, shakes, or other pre-workout foods and beverages.
According to McGrane, “Klean Athlete Creatine was one of the easiest to scoop and mix. Unlike most of the others, the powder stayed mixed for several minutes before starting to settle to the bottom of the glass.”
Just keep in mind that the handle of the scoop is on the shorter side and might be a little awkward to use for people with larger hands.
Pros & cons
- budget-friendly
- NSF Certified for Sport
- contains a research-backed dose of creatine monohydrate
- no detectable taste or aftertaste
- contains just one ingredient
- vegan-friendly
- mixes easily and stays mixed longer than many other powders we tried
- no flavored varieties available
- some may dislike the short scoop handle
- budget-friendly
- NSF Certified for Sport
- contains a research-backed dose of creatine monohydrate
- no detectable taste or aftertaste
- contains just one ingredient
- vegan-friendly
- mixes easily and stays mixed longer than many other powders we tried
- no flavored varieties available
- some may dislike the short scoop handle
Product details
- Number of servings: 60 per container
- Dose: 1 scoop (5 g) per day
- Active ingredient (serving strength): creatine monohydrate 5 g
- Available flavors: Unflavored
- Number of servings: 60 per container
- Dose: 1 scoop (5 g) per day
- Active ingredient (serving strength): creatine monohydrate 5 g
- Available flavors: Unflavored
Honorable mention
Thorne Creatine
- Form: powder
- Certifications: third-party tested, NSF Certified for Sport
- Price: $
Healthline's review
Why we like it: Thorne Creatine earns a nod thanks to its affordable price, use of the best creatine monohydrate (in our opinion), and NSF Certified for Sport designation.
We like Thorne Research as a company because of its focus on producing high quality, sustainably sourced supplements.
It’s also our top pick for the best creatine for women.
During testing, McGrane liked that the powder was truly flavorless. However, it was one of the hardest to mix, with the powder quickly settling to the bottom after each sip, and it had a slight grittiness. For these reasons, it didn’t quite make our pick as best overall or best unflavored.
However, if you plan on mixing the powder into yogurt or blending it in a smoothie, the high quality of the supplement makes it worth considering.
Pros & cons
- NSF Certified for Sport
- easy to scoop
- no taste or aftertaste
- free of gluten and major allergens
- affordable
- no flavored varieties available
- slightly gritty texture
- doesn’t mix as well as others on our list
- NSF Certified for Sport
- easy to scoop
- no taste or aftertaste
- free of gluten and major allergens
- affordable
- no flavored varieties available
- slightly gritty texture
- doesn’t mix as well as others on our list
Product details
- Number of servings: 90 per container
- Dose: 1 scoop (5 g) per day
- Active ingredient (serving strength): creatine monohydrate 5 g
- Available flavors: Unflavored
- Returns: free returns within 30 days
- Shipping: free shipping on orders over $35
- Number of servings: 90 per container
- Dose: 1 scoop (5 g) per day
- Active ingredient (serving strength): creatine monohydrate 5 g
- Available flavors: Unflavored
- Returns: free returns within 30 days
- Shipping: free shipping on orders over $35
Best for muscle growth
Transparent Labs Creatine HMB
- Form: powder
- Certifications: third-party tested for purity and potency
- Price: $$$
Healthline's review
Why we like it: Containing both creatine and beta-hydroxy-beta-methylbutyrate (HMB), this powder from Transparent Labs is our pick for the best creatine for muscle growth.
While more research is needed, a 2017 study showed that HMB may help build muscle mass and increase strength when paired with resistance training.
During testing, McGrane found the Blue Raspberry and Black Cherry flavors easy to mix and refreshing to drink. Just keep in mind that these powders have a strong stevia taste and aftertaste, which may be a dealbreaker for some.
McGrane also tested the unflavored product and wasn’t a fan. “Based on this round of testing, the unflavored version wouldn’t be my top pick. It had an unpleasant metallic taste and aftertaste. It also didn’t mix as easily as the company’s flavored options.”
All products from Transparent Labs are third-party tested by Analytical Resource Laboratories. On its website, the company offers a certificate of analysis (COA) for each supplement, which provides information on the quality, strength, and specifications of a product.
Finally, keep in mind that this product contains vitamin D and may not be appropriate if you’re already taking a vitamin D supplement.
Pros & cons
- Informed Choice Certified
- COA available online
- formulated with HMB, which is linked with additional benefits for muscle growth
- contains a research-backed dose of creatine monohydrate
- Black Cherry and Blue Raspberry flavors were pleasant and easy to mix
- vegan-friendly
- variety of flavors available
- expensive
- contains stevia, which some people may dislike
- unflavored variety had an unpleasant metallic taste
- Informed Choice Certified
- COA available online
- formulated with HMB, which is linked with additional benefits for muscle growth
- contains a research-backed dose of creatine monohydrate
- Black Cherry and Blue Raspberry flavors were pleasant and easy to mix
- vegan-friendly
- variety of flavors available
- expensive
- contains stevia, which some people may dislike
- unflavored variety had an unpleasant metallic taste
Product details
- Active ingredients (serving strength): creatine monohydrate 5 g, vitamin D 12.5 mcg (60% DV), beta-hydroxy beta-methylbutyrate 1,500 mg, black pepper extract 5 mg
- Number of servings: 30 per container
- Available flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Strawberry Lemonade, Peach Mango, Cherry Kiwi, Blueberry Pomegranate, Peach Rings
- Active ingredients (serving strength): creatine monohydrate 5 g, vitamin D 12.5 mcg (60% DV), beta-hydroxy beta-methylbutyrate 1,500 mg, black pepper extract 5 mg
- Number of servings: 30 per container
- Available flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Strawberry Lemonade, Peach Mango, Cherry Kiwi, Blueberry Pomegranate, Peach Rings
Best capsules
Optimum Nutrition Micronized Creatine Capsules
4.6 (71.6k+) from Amazon- Form: capsule
- Certifications: Informed Choice Certified
- Price: $
Healthline's review
Why we like it: Offering the convenience and ease of pills over powders, these creatine capsules from Optimum Nutrition contain approximately 2.5 grams (g) of pure micronized creatine per serving.
“Micronized” means the creatine particles have been mechanically processed to make them smaller, enhancing their solubility and absorption when consumed. This form also ensures the capsules contain no calories or carbohydrates.
All Optimum Nutrition supplements are tested in-house for banned substances and manufactured in CGMP-certified facilities.
During testing, McGrane noted that the size of the capsules was intimidating, but they were relatively easy to swallow and didn’t leave any bad aftertaste.
Optimum Nutrition creatine capsules are sold in three bottle sizes: 100-, 200- and 300-count.
Pros & cons
- available in convenient capsule form
- multiple bottle sizes to choose from
- produced in a third-party certified facility
- contains a research-backed dose of creatine monohydrate
- not suitable for vegans or vegetarians
- contains less creatine per serving than other supplements
- not tested by an independent lab for purity and potency
- isn’t certified safe for sport, so may not be ideal for competitive athletes
- available in convenient capsule form
- multiple bottle sizes to choose from
- produced in a third-party certified facility
- contains a research-backed dose of creatine monohydrate
- not suitable for vegans or vegetarians
- contains less creatine per serving than other supplements
- not tested by an independent lab for purity and potency
- isn’t certified safe for sport, so may not be ideal for competitive athletes
Product details
- Number of servings: 100, 200, or 300 per container
- Dose: 2 capsules twice a day
- Active ingredient (serving strength): creatine monohydrate 2.5 g
- Available flavors: Unflavored
- Number of servings: 100, 200, or 300 per container
- Dose: 2 capsules twice a day
- Active ingredient (serving strength): creatine monohydrate 2.5 g
- Available flavors: Unflavored
Most affordable
Nutricost Creatine Monohydrate
4.7 (15.5k+) from Amazon- Form: powder
- Certifications: third-party tested for purity and potency
- Price: $
Healthline's review
Why we like it: This value creatine powder from Nutricost delivers 5 g of non-GMO creatine monohydrate per serving and is free of artificial additives, fillers, or preservatives. It’s also easy to mix and comes in both flavored and unflavored varieties.
While it carries fewer certifications, it’s still third-party tested at a lab accredited by the International Organization for Standardization (ISO).
McGrane tested the Unflavored version, which she found to have one of the smoothest consistencies after mixing.
“Nutricost’s creatine was one of the easiest to mix, and the powder didn’t settle to the bottom as quickly as Thorne or Naked Nutrition’s powders.
“The consistency of the powder (before mixing) is similar to cornstarch and was a bit harder and messier to scoop than many of the others I tried. The scoop is also quite long, which, combined with how dense the powder is, made it hard to screw the lid back on.
“Those minor cons aside, given the affordable price point, this is a pretty impressive product.”
Pros & cons
- affordable price point
- third-party tested for purity and potency
- available in flavored and unflavored varieties
- unflavored product was truly flavorless and had a smooth consistency once mixed
- contains a research-backed dose of creatine monohydrate
- isn’t certified safe for sport, so may not be ideal for competitive athletes
- not suitable for vegetarians or vegans
- powder was a bit messier and harder to scoop than some of the others we tried
- can be difficult to get the scoop in deep enough to close the lid
- affordable price point
- third-party tested for purity and potency
- available in flavored and unflavored varieties
- unflavored product was truly flavorless and had a smooth consistency once mixed
- contains a research-backed dose of creatine monohydrate
- isn’t certified safe for sport, so may not be ideal for competitive athletes
- not suitable for vegetarians or vegans
- powder was a bit messier and harder to scoop than some of the others we tried
- can be difficult to get the scoop in deep enough to close the lid
Product details
- Active ingredient (serving strength): micronized creatine monohydrate
- Number of servings: 100 per container
- Available flavors: Unflavored, Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon
- Active ingredient (serving strength): micronized creatine monohydrate
- Number of servings: 100 per container
- Available flavors: Unflavored, Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon
Best vegan
Naked Creatine
4.7 (7.4k+) from Amazon- Form: powder
- Certifications: certified vegan, certified gluten-free, third-party tested for purity and potency
- Price: $
Healthline's review
Why we like it: Naked Nutrition prides itself on producing quality supplements with just a few ingredients. It’s also one of the few creatine products on the market that’s certified vegan.
According to McGrane, “I found this product to be very similar to Thorne’s creatine in that it needs to be stirred the whole time you’re drinking it.
“There was a slight grittiness, which I probably wouldn’t have noticed if I wasn’t directly comparing it with Nutricost or Klean Athlete’s creatine powders.
“Out of all the powders I tried, this one was the hardest to open, though that’s probably because I have small hands, and the lid is quite large. But even closing the lid was a bit awkward because it kept getting off track and wouldn’t screw on smoothly.”
While there were some downsides, McGrane said she would still recommend it for people who follow a vegan diet or need a certified gluten-free option.
Pros & cons
- affordable
- third-party tested for heavy metals
- certified vegan and gluten-free
- no taste or aftertaste
- contains just one ingredient
- contains a research-backed dose of creatine monohydrate
- no flavored varieties available
- some reports of issues with the quality of the scoop and packaging
- not third-party tested to confirm potency
- separates quickly, so you have to keep stirring it while drinking
- very slight gritty texture
- not certified safe for sport, so may not be ideal for competitive athletes
- affordable
- third-party tested for heavy metals
- certified vegan and gluten-free
- no taste or aftertaste
- contains just one ingredient
- contains a research-backed dose of creatine monohydrate
- no flavored varieties available
- some reports of issues with the quality of the scoop and packaging
- not third-party tested to confirm potency
- separates quickly, so you have to keep stirring it while drinking
- very slight gritty texture
- not certified safe for sport, so may not be ideal for competitive athletes
Product details
- Number of servings: 100 or 200 per container
- Dose: 1 scoop (5 g) per day
- Active ingredient (serving strength): creatine monohydrate 5 g
- Available flavors: Unflavored
- Number of servings: 100 or 200 per container
- Dose: 1 scoop (5 g) per day
- Active ingredient (serving strength): creatine monohydrate 5 g
- Available flavors: Unflavored
Best texture
Kaged Creatine HCI Powder
4.8 (684+) from Kaged- Form: powder
- Certifications: Informed-Sport verified
- Price: $
Healthline's review
Why we like it: Out of all the powders we tested, Kaged Creatine HCL was the only one that fully dissolved in water. In addition to being easy to mix, it’s third-party certified by Informed Sport, making it a good option for competitive athletes.
The powder also comes in two flavored varieties plus an unflavored option, though McGrane noted that the unflavored powder isn’t actually flavorless.
“While it’s supposed to be unflavored, there is an acidic flavor, almost like you had squeezed a little lemon juice into your drink. I personally like lemon water, so it wasn’t a problem for me, but it was noticeable.”
The powder also stands out because it’s the only option on our list that contains creatine hydrochloride instead of monohydrate.
Creatine monohydrate has been widely studied and is considered the most effective form of creatine. But another form, creatine hydrochloride, shows promise as being both effective and possibly easier to digest due to its absorbability.
Pros & cons
- creatine hydrochloride may be easier to absorb
- easily dissolves in water
- Informed Sport certified
- flavored and unflavored varieties available
- vegan-friendly
- the form of creatine used, creatine hydrochloride, is not as well studied as the form in the other products on our list
- unflavored powder has a lemony taste, which some people may dislike
- creatine hydrochloride may be easier to absorb
- easily dissolves in water
- Informed Sport certified
- flavored and unflavored varieties available
- vegan-friendly
- the form of creatine used, creatine hydrochloride, is not as well studied as the form in the other products on our list
- unflavored powder has a lemony taste, which some people may dislike
Product details
- Active ingredient: creatine hydrochloride 750 mg
- Number of servings: 75 per container
- Serving size (dose): 750 mg (1 scoop)
- Available flavors: Unflavored, Fruit Punch, Lemon Lime
- Active ingredient: creatine hydrochloride 750 mg
- Number of servings: 75 per container
- Serving size (dose): 750 mg (1 scoop)
- Available flavors: Unflavored, Fruit Punch, Lemon Lime
What to look for
Share on PinterestThe best creatine supplements compared
ProductPriceFlavorsCertified safe for sportKlean Athlete Klean Creatine$UnflavoredyesTransparent Labs Creatine HMB$$$• Unflavored• 10+ flavorsnoThorne Creatine$UnflavoredyesNutricost Creatine Monohydrate$$• Unflavored
• Blue Raspberry
• Fruit PunchnoOptimum Nutrition Micronized Creatine Capsules$UnflavorednoNaked Creatine$UnflavorednoKaged Creatine HCI$
• Unflavored
• Fruit Punch
• Lemon Lime
yes
Note: “Certified safe for sport” refers to certifications offered by NSF and Informed Sport, two companies that ensure products are free of substances banned by most competitive sports organizations.
Why Trust Healthline35creatine supplements evaluated by our medical standards team28creatine supplements met our criteria9creatine supplements personally tested by our teamHow we evaluate creatine supplementsOur Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.
To choose the products on this page, we considered all the creatine supplements that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.
How we tested
All of the powders on our list were selected by registered dietitians and passed our extensive vetting process.
Criteria we looked for include:
- Quality: We included products that are made from quality ingredients and contain few or no additives, fillers, or artificial colors or flavors.
- Transparency: We chose products that adhere to health claims and labeling requirements per Food and Drug Administration (FDA) regulations. All products are manufactured in facilities that adhere to CGMPs established by the FDA.
- Credibility: We vetted all products to ensure they are produced by medically credible companies that follow ethical, legal, and industry best standards.
- Third-party testing: With the exception of Optimum Nutrition capsules (which are produced in a third-party certified facility), we chose products that are third-party tested for purity and safety. Some products are also certified for sport.
- Dose: We looked for products that provide doses appropriate for sports performance based on current research.
Products that passed this extensive review process were then tested by Healthline contributor and registered dietitian Kelli McGrane. An additional product, which didn’t make our list, was tested by Healthline contributor Laramy Applekamp.
For a fair comparison, all powders were mixed with water in a glass and stirred with a spoon. The amount of water used varied from 6 to 12 ounces (177 to 355 milliliters), depending on each manufacturer’s directions.
Our tester
Share on PinterestI’m ready to get back into strength training after having two kids over the past 3 years. Between work, kids, cooking, and everything else that goes into being an adult, finding time to exercise just hasn’t been high on my priority list.
As a result, I’ve noticed a drastic reduction in strength and muscle mass. I’m curious to try creatine to see if it might be helpful for increasing my lean mass as I start to ramp up my workouts again.
What are the benefits of creatine?
Creatine is commonly known to enhance athletic performance, and its benefits may extend beyond fitness as well.
Research has found that creatine supplements may help:
- Increase strength and muscle growth: Creatine supplementation can promote muscle growth and increase strength, especially when combined with resistance training.
- Reduce muscle damage: Creatine may help reduce muscle damage and inflammation, speeding up the recovery process after intense workouts.
- Support brain health: Some research indicates that it can help reduce the impact of concussion and traumatic brain injury.
- Regulate blood sugar: Creatine may support healthy blood sugar levels when combined with exercise.
- Improve performance in high intensity exercise: Creatine can increase phosphocreatine levels, a compound your body uses to form adenosine triphosphate (ATP). Your body breaks down ATP for energy. For this reason, people typically use creatine supplements for high intensity exercise.
Discover more potential health and performance benefits of creatine.
How to use creatine supplements
How much creatine should you take?
The recommended dosage is 3 to 5 g of creatine per day for most individuals. This is the dose that has been shown to maintain creatine levels in the muscles for performance and recovery benefits.
What is the loading phase? Is it necessary?
Some individuals might opt for a loading phase to quickly saturate the muscles with creatine. This involves taking a higher dose of creatine, typically 20 to 25 g per day, for 5 to 7 days, followed by a consistent daily dose of 3 to 5 g per day.
While the loading phase will help saturate the muscles more quickly, it’s unnecessary. Sticking with the recommended 3 to 5 g daily will lead to the same result and benefit, though it may take longer.
When is the best time to take creatine?
The best time to take creatine is still up for debate. Many manufacturers recommend taking it immediately before or after your workout. However, consistent use seems to be more important than the exact timing.
Who might benefit from creatine supplements?
Several groups of individuals may especially benefit from using creatine supplements. These include:
- Fitness enthusiasts: Creatine may be effective in supporting the goals of people looking to increase muscle strength and enhance athletic performance.
- Older adults: Research suggests that creatine supplements may also be beneficial for brain health in older adults, plus it can help prevent muscle loss with aging.
- Women: Women may see improvements in muscle strength and recovery, as well as bone health, when supplementing with creatine. It may also be beneficial for mood and cognitive function in women. However, studies on creatine use in women are limited, and more research is needed.
- People with certain conditions: While more research is needed, creatine may benefit individuals with certain chronic conditions, such as Parkinson’s disease.
Who should not take creatine supplements?
While creatine is generally considered safe for most people, certain groups should exercise caution or avoid taking it, such as:
- Pregnant or breastfeeding people: There is limited research on the safety of creatine during pregnancy and breastfeeding, so it’s best to avoid it unless recommended by a healthcare professional.
- Individuals with kidney or liver disease: While research has dispelled the myth that creatine puts too much strain on the kidneys and liver in healthy individuals, it is best to use caution and work with your doctor if you have a history of liver or kidney concerns.
- People taking certain medications: Creatine can interact with some medications. For example, because creatine can help improve blood sugar levels, those taking medication to help manage blood sugar should use caution to avoid low blood sugar. It’s a good idea to consult with a healthcare professional before starting creatine if you take any medications.
Potential risks and side effects
One of creatine’s most commonly reported side effects is a short-term increase in fluid retention, which may result from creatine’s osmotic properties.
Creatine supplementation has also been consistently associated with weight gain, especially during the loading phase. This is typically due to increases in muscle mass and water retention rather than an increase in body fat.
Some other anecdotal side effects often reported with creatine supplementation are:
- digestive issues
- dehydration
- muscle cramps
- kidney or liver problems
However, according to the 2017 position paper on creatine by the International Society of Sports Nutrition (ISSN), there is no compelling scientific evidence that the short-term or long-term use of creatine monohydrate (up to 30 g/day for 5 years) has any harmful effects on healthy individuals.
Additionally, the ISSN notes that both short- and long-term supplementation with creatine is considered safe and effective for improving exercise performance and preventing or reducing the severity of injuries.
Useful supplement shopping guides
- How to Choose High Quality Vitamins and Supplements
- How to Read Supplement Labels Like a Pro
Frequently asked questions
What is the most effective creatine?
While no one particular brand of creatine is proven to be more effective than others, creatine monohydrate is the most researched form of creatine and is considered the gold standard.
Most of the products on our list use creatine monohydrate, and they’re all sound options.
Kaged Creatine HCI uses another form of creatine, creatine hydrochloride, which hasn’t been as well studied. However, it shows promise for being an effective form that dissolves more easily in water and may be easier for some people to digest.
While no one particular brand of creatine is proven to be more effective than others, creatine monohydrate is the most researched form of creatine and is considered the gold standard.
Most of the products on our list use creatine monohydrate, and they’re all sound options.
Kaged Creatine HCI uses another form of creatine, creatine hydrochloride, which hasn’t been as well studied. However, it shows promise for being an effective form that dissolves more easily in water and may be easier for some people to digest.
What brand of creatine is the best?
The best creatine brand depends on a few different factors. We chose Klean Athlete as the best creatine supplement brand overall for its high quality supplement products and NSF Certified for Sport designation.
That being said, you can’t go wrong with any of the brands on our list. But the one that’s best for you might depend on your needs.
The best creatine brand depends on a few different factors. We chose Klean Athlete as the best creatine supplement brand overall for its high quality supplement products and NSF Certified for Sport designation.
That being said, you can’t go wrong with any of the brands on our list. But the one that’s best for you might depend on your needs.
How do I choose the right creatine?
The right creatine for you will depend on a few factors. The best creatine brand should be third-party tested to ensure quality and safety. Consider the form — creatine powder or capsules — and whether you prefer flavored or unflavored options.
You may also want to evaluate the price and check for minimal additives, making sure the product is free of artificial flavors, sweeteners, and fillers.
The right creatine for you will depend on a few factors. The best creatine brand should be third-party tested to ensure quality and safety. Consider the form — creatine powder or capsules — and whether you prefer flavored or unflavored options.
You may also want to evaluate the price and check for minimal additives, making sure the product is free of artificial flavors, sweeteners, and fillers.
Is creatine safe to take daily?
Creatine is very well-studied and has been shown to be safe to take at recommended doses (3 to 5 g) daily. Some research has found that up to 30 g per day has no adverse effects when taken daily for 5 years.
Creatine is very well-studied and has been shown to be safe to take at recommended doses (3 to 5 g) daily. Some research has found that up to 30 g per day has no adverse effects when taken daily for 5 years.
What creatine do most bodybuilders use?
Most bodybuilders use creatine monohydrate, as it is widely accepted as the most effective form of creatine.
Most bodybuilders use creatine monohydrate, as it is widely accepted as the most effective form of creatine.
Does creatine bloat go away?
Creatine bloat is usually temporary. It’s caused by water retention in the muscles and typically subsides after the loading phase or once your body adjusts to regular creatine use. It helps to drink plenty of water and stay hydrated when using creatine.
Creatine bloat is usually temporary. It’s caused by water retention in the muscles and typically subsides after the loading phase or once your body adjusts to regular creatine use. It helps to drink plenty of water and stay hydrated when using creatine.
What is more effective than creatine?
While creatine is one of the most effective supplements for muscle building, it can’t replace proper nutrition and a good training plan designed to support your goals.
While creatine is one of the most effective supplements for muscle building, it can’t replace proper nutrition and a good training plan designed to support your goals.
The bottom line
Creatine supplements are available in various forms, flavors, and doses. Additionally, some taste better and have a smoother consistency than others.
Be sure to take a close look at the formulation of a product to determine if it meets your needs. To ensure that the product contains what it claims to be on the label, choosing a product that’s undergone testing by a third-party organization is a wise idea.