- What is creatine?
- How we chose
- Our picks
- Comparison table
- How to choose
- Side effects
- FAQs
- Bottom line
To find the best creatine supplements available, we enlisted the expertise of a registered dietitian. The choice for best overall creatine supplement comes from Thorne.
Creatine is one of the most popular sports supplement on the market, thanks to its impressive benefits for performance and strength.
It’s also widely available, with one review estimating that creatine supplements pull in around $400 million in sales annually around the globe (1Trusted Source).
However, not all creatine supplements are created equal, and with so many options available, finding a high quality supplement can be challenging.
Here are 10 of the best creatine supplements.
What is creatine?
Creatine is a compound produced by your body and found naturally in a variety of foods, including milk, meat, and seafood (1Trusted Source).
It’s also a widely used supplement. Creatine monohydrate, which consists of a creatine molecule paired with a water molecule, is the most common and best-researched type of creatine supplement (1Trusted Source, 2Trusted Source).
Some supplements combine creatine with other compounds intended to increase absorption or boost performance, such as magnesium, citric acid, malic acid, or hydrochloride.
Potential benefits
Creatine can increase levels of phosphocreatine, a compound your body uses to form adenosine triphosphate (ATP). Your body breaks down ATP for energy (3Trusted Source).
For this reason, people typically use creatine supplements to enhance performance in high intensity exercise.
Creatine supplements have been shown to increase strength, promote muscle growth, and reduce muscle damage (1Trusted Source, 4Trusted Source, 5Trusted Source).
Some research has found that creatine could also help reduce mental fatigue, protect brain function, and slow signs of aging (3Trusted Source, 6Trusted Source).
Though more studies are needed, some research in humans and animals also suggests that creatine may be beneficial for blood sugar regulation (7Trusted Source).
Uses
Creatine is a widely available supplement that is typically found in capsule or powder form.
It is also sometimes added to sports supplements, such as pre-workout drinks, alongside other ergogenic aids, including caffeine and amino acids.
Experts generally recommend taking creatine supplements daily, either before or after working out, and using a higher dose for the first 5–7 days followed by a maintenance dose thereafter (8Trusted Source).
How we chose
We selected the best creatine supplements using the following criteria:
- 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 Current Good Manufacturing Practices (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. Additionally, all products have been reviewed by a registered dietitian.
- Testing: We chose products that are third-party tested for purity and safety. Some products are also certified for sport. All products we chose are third-party tested (except one that is produced in a third-party certified facility), but not all are certified for sport.
- Dose: We looked for products that provide doses appropriate for sports performance, based on current research.
- Price: We included products to suit a range of budgets.
- Reviews: The products below have mostly positive online reviews.
A note on price
General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.
Generally, prices range from $0.10 to $3.13 per serving, or $8.21 to $56.37 per tub, package, or bottle, though this may vary depending on where you shop.
Note that serving sizes vary by product.
Picks of the best creatine supplements
Best overall
Thorne Creatine
Form: powder
Active ingredient (serving strength): creatine monohydrate 5 g
Thorne Research is a company focused on producing high quality, sustainably sourced supplements.
Thorne Creatine earns our pick as the best overall thanks to its affordable price, use of high quality creatine monohydrate, and NSF Certified for Sport designation, which means it has undergone third-party testing to ensure that it’s free of harmful contaminants and specific substances that are banned for athletes.
It’s also free of gluten, soy, dairy, yeast, and other major allergens.
Best overall – runner-up
Klean Athlete Klean Creatine
Form: powder
Active ingredient (serving strength): creatine monohydrate 5 g
With 5 g of creatine monohydrate per serving, our runner-up for the best overall creatine supplement, from Klean Athlete, is ideal for those seeking a simple yet high quality creatine supplement.
Like most other Klean Athlete products, Klean Creatine is NSF Certified for Sport to ensure that it meets strict quality standards.
It’s unflavored and can be easily mixed into smoothies, shakes, and juices.
Best for post-workout
Nutricost Creatine Monohydrate
Form: powder
Active ingredient (serving strength): creatine monohydrate (micronized) 5 g
Formulated specifically as a pre- and post-workout supplement, this product from Nutricost contains 5 g of creatine monohydrate per serving and is free of artificial additives, fillers, or preservatives.
Not only is it made without any GMOs, but it’s also gluten-free and manufactured in a CGMP-certified facility, which means that the facility adheres to strict safety and quality standards set by the FDA.
Plus, it has also gone through third-party testing at an ISO-accredited lab.
In addition to the Unflavored version, it’s available in Fruit Punch and Blue Raspberry flavors, which you can mix into your favorite beverage after your workout.
Best for muscle growth
Bare Performance Nutrition Creatine Monohydrate
Form: powder
Active ingredient (serving strength): Creapure 5 g (micronized creatine monohydrate)
If increasing muscle mass is your goal, this creatine supplement from Bare Performance Nutrition is a great option.
It contains 5 g of creatine per serving and is made from Creapure, a highly purified form of creatine monohydrate.
Bare Performance Nutrition Creatine Monohydrate is free of fillers, and all the ingredients undergo third-party testing to ensure safety, purity, and potency.
What’s more, this creatine supplement is certified by Informed Sport, meaning that it’s free of any substances banned for athletes.
Best flavored
The Genius Brand Genius Creatine
Form: powder
Active ingredients (serving strength): CreaPure 5 g (creatine monohydrate), CarnoSyn 1.6 g (Beta-Alanine), AstraGin 25 mg (Panaz notoginseng root extract and Astragalus membranaceus root extract)
Naturally sweetened with stevia and monk fruit extract and available in Unflavored and Green Apple varieties, Genius Creatine is a high quality product that gets our pick as the best flavored creatine supplement on the market.
It contains 5 g of creatine monohydrate per serving along with beta-alanine, an amino acid that has been shown to improve exercise performance and increase levels of carnosine in the muscle (14).
What’s more, all products from The Genius Brand are free of fillers, artificial ingredients, and banned substances for athletes.
Best for women
Transparent Labs Creatine HMB
Form: powder
Active ingredients (serving strength): creatine monohydrate 5,000 mg, vitamin D 13 mcg, beta-hydroxy beta-methylbutyrate 1,500 mg, Bioperine 5 mg (black pepper fruit extract)
Available in a variety of flavors and two sizes, this high quality supplement from Transparent Labs can be a simple and convenient way to ramp up your intake of creatine.
It may be especially beneficial for women because it contains vitamin D, a nutrient that plays a key role in bone health (16).
It also contains 5 g of creatine monohydrate per serving, along with other ingredients such as beta-hydroxy beta-methylbutyrate (HMB), which may help build muscle mass and increase strength when paired with resistance training (17).
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.
Best vegan
Naked Creatine
Form: powder
Active ingredient (serving strength): creatine monohydrate 5 g
This product is free of artificial colors, flavors, and sweeteners; is GMO-free; and contains just one ingredient. It’s also independently third-party tested for any heavy metals.
Additionally, it’s certified vegan and certified gluten-free, so it’s a great option for those with food allergies or dietary restrictions.
Naked Creatine by Naked Nutrition contains 5 g of creatine monohydrate and can be easily dissolved in your favorite pre- or post-workout beverage.
Best capsules
Optimum Nutrition Micronized Creatine Capsules
Form: capsule
Active ingredient (serving strength): creatine monohydrate 2.5 g
If you prefer the convenience and ease of pills over powders, these creatine capsules from Optimum Nutrition may be a good choice.
All Optimum Nutrition supplements are tested in-house for banned substances and manufactured in CGMP-certified facilities.
Each 2-capsule serving contains approximately 2.5 g of pure creatine, and the capsules contain no calories or carbohydrates.
Optimum Nutrition creatine capsules are sold in three bottle sizes: 100-, 200- and 300-count.
Best for athletes
Gnarly Sports Nutrition Creatine
Form: powder
Active ingredient (serving strength): Creapure 5 g (creatine monohydrate)
This high quality creatine product from Gnarly Nutrition is made for athletes looking to increase endurance, strength, and stamina.
It features 5 g of Creapure per serving and can be mixed into water, juice, or your favorite beverage.
It has been tested for heavy metals, microbes, pesticides, and banned substances.
Plus, it’s vegan, kosher, halal, and NSF Certified for Sport, so it’s an excellent option for competitive athletes and those with certain dietary needs.
Best pre-workout
Proven4 Sport Pre-Game Formula
Form: powder
Active ingredients (serving strength): CarnoSyn beta-alanine 2,400 mg, creatine monohydrate 2,000 mg, arginine alpha ketoglutarate 1,000 mg, taurine, L-tyrosine 500 mg, caffeine anhydrous 150 mg, thiamine 3 mg, riboflavin 3 mg, niacin 10 mg, vitamin B6 15 mg, vitamin B12 1 mcg, pantothenic acid 20 mg, calcium 18 mg
Whether you’re a casual gym-goer or a competitive athlete, this pre-workout supplement from Proven4 Sport can help boost your exercise routine.
Each serving contains 2 g of creatine monohydrate and a blend of other ingredients such as B vitamins, caffeine, and amino acids.
What’s more, this product is NSF Certified for Sport and available in four flavors
How to choose your creatine supplement
When selecting a creatine supplement, be sure to consider the ingredient list and dose provided. It’s also a good idea to select a product that has been third-party tested.
Ingredients
Check the ingredient label carefully and look for products free of artificial flavors, sweeteners, colors, and fillers whenever possible.
However, note that some supplements may contain added carbs or protein, which can help increase the retention of creatine (3Trusted Source).
Dose
You should also pay close attention to the dosage of creatine supplements.
Experts generally recommend starting with a loading phase of 20–25 g per day for 5–7 days to increase muscle stores of creatine and then using a maintenance dose of 3–5 g per day thereafter (8Trusted Source).
Third-party testing
If possible, you should also choose supplements that have undergone third-party testing and are certified by an organization such as NSF or Informed Choice to ensure safety and quality.
Some companies may also provide a COA upon request, which offers detailed information about the purity and potency of products.
If you’re a competitive athlete, choose a product that is certified safe for sport. Organizations such as NSF and Informed Sport provide certifications that ensure products are free of substances that are banned by most professional sporting organizations.
Potential risks and side effects
One of the most commonly reported side effects of creatine is a short-term increase in fluid retention, which may be the result of creatine’s osmotic properties (3Trusted Source, 22Trusted Source).
Creatine supplementation has also been consistently associated with weight gain, especially during the loading phase. However, this may due to increases in muscle mass and water retention rather than an increase in body fat (22Trusted Source, 23Trusted Source, 24Trusted Source).
Some other anecdotal side effects often reported with creatine supplementation are (3Trusted Source, 22Trusted Source):
- digestive issues
- dehydration
- muscle cramps
- kidney or liver problems
However, according to the International Society of Sports Nutrition (ISSN), there is no evidence that creatine causes any of these side effects (3Trusted Source).
Additionally, the ISSN notes that both short- and long-term supplementation with creatine are considered safe and effective for improving exercise performance and preventing or reducing the severity of injuries (3Trusted Source).
Frequently asked questions
Is it OK to take creatine every day?
Research shows that creatine is safe and effective for healthy adults, even if you take it every day.
According to one review, creatine has not been associated with significant negative side effects, even when taken in high doses of up to 30 g per day for 5 years (3Trusted Source).
What happens if you stop taking creatine?
Once you stop taking creatine, your body’s levels of stored creatine may decline, which could lead to changes in energy levels, strength, and body composition.
Should beginners take creatine?
Creatine is safe and effective, even for beginners. Experts generally recommend starting with a loading phase of 20–25 g per day for 5–7 days and then using a maintenance dose of 3–5 g per day thereafter (8Trusted Source).
Does creatine make you gain weight?
Most creatine supplements are calorie-free or very low in calories and are therefore unlikely to contribute enough calories to cause weight gain.
However, one of the most common side effects of creatine is water retention in the first few days of supplementation. While you might see your weight increase initially, research doesn’t suggest that creatine causes long-term water retention or subsequent weight gain (22Trusted Source).
Creatine has also been linked to increases in muscle mass, which could lead to an increase in weight.
Who shouldn’t take creatine?
Because creatine in the blood is an important measure for liver and kidney function, people who have liver or kidney conditions or are taking medications for liver and kidney function should talk with a trusted healthcare professional before taking creatine supplements (25Trusted Source).
Additionally, people who are pregnant, breastfeeding, or taking any prescription medications, especially medications that affect blood sugar levels, should consult a healthcare professional before adding creatine to their wellness routine.
Useful supplement shopping guides
Check out these two articles to help make supplement shopping a breeze:
- How to Choose High Quality Vitamins and Supplements
- How to Read Supplement Labels Like a Pro
The bottom line
Creatine supplements are available in a variety of forms, flavors, and dosages.
When searching for the right product for you, be sure to check the ingredient label and dosage carefully.
Ideally, you should purchase products that have undergone third-party testing or have a COA available upon request.
