The Fast Facts
- We tested six of the best creatine supplements, including creatine monohydrate and creatine hydrochloride options.
- Our dietitians and testers considered quality, ingredients, and taste to find the best creatine supplement.
- Their top choice? Thorne Creatine: a single ingredient, high quality option with no aftertaste and an affordable price point.
Creatine is a go-to supplement among athletes for boosting energy, performance, and strength.
The products on our best creatine list have been tested by registered dietitians Kelli McGrane, MS, and Rachael Ajmera, MS, and our pick from Momentous was tested by Performance athlete Jackie Cruz. Every product was first vetted by our Medical Standards and Insights team.
The creatine powders and capsules were batch-tested and reviewed for their taste, texture, mixability, ingredients, and packaging.
For a fair comparison, all the powders listed below were mixed in a glass of water and stirred with a spoon, rather than shaken. The amount of water used varied from 6 to 12 ounces (177 to 355 milliliters), depending on each manufacturer’s directions.
• truly flavor-free
• slightly gritty
• easy to mix
• a little messy
• transparent test results
• strong stevia aftertaste
• acidic flavor
• positively impacted workouts
• dissolved well
• easy to swallow
• generous serving count
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.
Our 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.
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, thereby speeding recovery 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.
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 consult a doctor if you have a history of kidney or liver 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.
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.
The best brand for creatine monohydrate depends on several factors. We chose Thorne as the best creatine supplement brand overall for its quality and simplicity. It contains just one ingredient and is NSF Certified for Sport.
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.
Creatine is very well-studied and has been shown to be safe to take at recommended doses (3 to 5 g) daily. Research also indicates that higher doses, up to 30 g per day, can be used safely for extended periods, including several years, without clinically significant adverse effects.
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.
The recommended dosage is 3 to 5 grams (g) of creatine per day for most individuals. This is the dose shown to maintain muscle creatine levels for performance and recovery benefits.
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.
Creatine supplements are available in various forms, flavors, and doses. Additionally, some taste better and have a smoother consistency than others.
Be sure to review the product formula to determine whether it meets your needs. To ensure the product contains what it claims to be on the label, choosing a product that’s been tested by a third-party organization is a wise idea.