Want to take your fitness goals to the next level? Creatine, a compound that is naturally made in your body from three amino acids, just might be the supplement you’re looking for. Even though we can make it internally and get it from animal foods in the diet, the levels don’t achieve those determined in university research studies to improve exercise performance and muscle mass. (1) Moreover, it’s typically the most recommended supplemental nutrient by sports nutritionists for strength and power athletes as well as anyone looking to build or maintain muscle throughout most of the lifespan. (2)
Unfortunately, not all creatine supplements are the same. With a multitude of options available, it’s important to choose the right creatine for your health needs, considering factors such as form, cost, key ingredients, and dosage. In addition to conducting thorough hands-on testing of each product, our team of experts evaluates what the flavor is like, how convenient it is to take, and how well it performs during various forms of training. The reviewers also review objective data, including dosages, third-party testing certifications, and additional features. By rigorously assessing these aspects, we ensure that only the best creatine products make it to our recommended list.
Editor’s choice
Transparent Labs Creatine HMB is our editor’s choice for creatine.
- It offers two key ingredients that support optimal muscle growth support and strength: creatine monohydrate and HMB.
- The product also includes Bioperine for enhanced nutrient absorption and vitamin D for overall health.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our picks for the best creatine
- Best creatine for men: Transparent Labs Creatine HMB
- Best vegan: Sports Research Creatine Monohydrate
- Best on Amazon: Nutricost Creatine Monohydrate
- Best budget: Jacked Factory Creatine 200 serving
- Best powder: Prohealth Longevity Creatine
- Best for muscle growth: Legion Athletics Recharge
- Best for weight loss: Gainful Creatine Monohydrate
- Best gummies: Swoly Creatine Gummies
- Best for women: Wellah Pump-It-Up Creatine
- Best HCL: Kaged Creatine HCL
- Best pills: Optimum Nutrition Creatine Capsules
What is creatine?
Creatine is a natural substance found in our muscles. It helps produce energy, especially during high-intensity activities like sprinting or weightlifting. Many athletes use creatine to improve their performance and build muscle. It is found in foods like meat and fish, but you can also take it as a supplement.
Creatine is one of the most researched and commonly used supplements to boost exercise and sports performance. It may also have medical and therapeutic benefits, which continue to be studied. (1, 2)
How to choose the best creatine supplement for you
Choosing the best creatine supplement for you requires careful consideration of various factors to ensure it meets your specific needs and goals.
Understand the form of creatine
Creatine supplements are available in various forms, including creatine monohydrate, micronized creatine, creatine nitrate, and buffered creatine. Each form has its own benefits, absorption rate, and potential side effects.
- Creatine monohydrate: The most common and well-researched form, this type of creatine increases muscle creatine levels for improved strength and performance.
- Micronized creatine: This form is a smaller particle size for better solubility and reduced gastrointestinal discomfort.
- Creatine nitrate: This type of creatine combines creatine with nitrate to potentially enhance nitric oxide production and exercise performance.
- Buffered creatine: This is creatine bound to a buffer for improved stability and potential reduction of gastrointestinal side effects. There is limited research on this form compared to creatine monohydrate.
Consider quality
Choosing reputable brands with good manufacturing practices and certifications from organizations like NSF International or Informed Choice ensures the product is free from contaminants and meets quality standards. When searching for the best creatine supplement, prioritizing third-party testing can help you pick a safe, effective option.
Evaluate dosage and serving size
The recommended dosing for most people is 5 grams per day. The creatine supplementation dosing recommendations have changed from a previous “loading phase” where you increased your dose slowly over time to “load” your muscles and increase power output. Now, research has shown that beginning with a consistent dose and taking it daily has the same effect on strength and power as loading. (15)
Assess additional ingredients
Some creatine supplements may contain additional ingredients such as carbohydrates, amino acids, or electrolytes to enhance absorption, effectiveness, or flavor. Consider whether you prefer a pure creatine product or one with added ingredients or sweeteners based on your dietary preferences and fitness goals. For example, if you plan to drink your creatine supplement on its own, you might want a flavored variety. If you plan to mix it into something that already contains flavor like a protein shake or a smoothie, you might choose to go with an unflavored version.
Compare costs and value
Consider factors such as cost per serving, purity, and additional features or benefits. Folks who want to guarantee quality or athletes in drug-tested sports might want to seek out third-party tested products. Athletes, in particular, will benefit from NSF-tested products to ensure no trace amounts of banned substances are detected. Additional features like caffeine might be helpful for individuals who want a pre-workout option that also has creatine.
Compare the best creatine supplements
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| Transparent Labs Creatine HMB | Sports Research Creatine Monohydrate | Nutricost Creatine Monohydrate | Jacked Factory Creatine 200 Serving | Prohealth Longevity Creatine | Legion Athletics Recharge | Gainful Creatine Monohydrate | Swoly Creatine Gummies | Wellah Pump-It-Up Creatine | Kaged Creatine HCL | Optimum Nutrition Micronized Creatine Capsules | |
| Rating | |||||||||||
| Form | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine monohydrate | Creatine hydrochloride | Creatine monohydrate |
| Cost per serving | $1.67 | $0.28-$0.30 | $0.23 | $0.23 | $0.56 | $0.99-$1.33 | $0.79 | $1.17 | $0.26 | $0.33 | $0.46-$0.60 |
| Key ingredients | Vitamin D, HMB | N/A | N/A | N/A | N/A | L-carnitine, L-Tartrate, Corosolic acid | N/A | N/A | Folate, dandelion root extract, uva ursi extract, cranberry extract | N/A | Gelatin, magnesium stearate |
| Dose | 5 g | 5 g | 5 g | 5 g | 5 g | 5 g | 5 g | 4g | 3 g | 750 mg | 2.5 g |
Best creatine for men: Transparent Labs Creatine HMB
Key product features
What you should know
Transparent Labs Creatine HMB comes in 14 different flavors, including an unflavored option. Its simple, effective ingredient list makes it a solid supplement.
- Our testers liked that the Transparent Labs Creatine HMB also comes in an unflavored option, making it easier to mix into a variety of drinks.
- At $1.50-$1.67 per serving, our best overall creatine is neither the most nor the least expensive creatine on the market.
- Made with creatine monohydrate for optimal absorption, Transparent Labs Creatine HMB is a great choice overall for most people.
Why we like Transparent Labs as best for men
Transparent Labs Creatine HMB stands out as a comprehensive muscle growth support supplement thanks to its two key ingredients—creatine monohydrate and HMB. Studies have shown that taking creatine and HMB together may increase athletic performance and favorably impact body composition, and for some hold an advantage compared to supplementing them separately. (3)
Additionally, the Transparent Labs formula provides extra nutrients, like Bioperine and vitamin D. Bioperine is an active ingredient in black pepper that can improve nutrient absorption in the body. (4) Vitamin D has been shown to improve mood, brain health, heart health, and more. (5) According to Dr. Robert Wildman, Ph.D., RD, LD, CISSN, FISSN, vitamin D is also connected to effective muscle recovery and metabolism. (6) Considering that many Americans don’t get enough time in the sun, this extra vitamin D supplementation is an added perk.
The Transparent Labs Creatine HMB is priced at $50 for 30 servings and is available in 14 flavors like blue raspberry, peach mango, and watermelon. That said, one of our testers wasn’t a fan of the black cherry flavor and mentioned that the unflavored option may be better for anyone concerned about taste.
Since this creatine comes in a loose powder, you can easily mix it in a shaker bottle for on-the-go convenience. It’s available in two sizes: 0.65 pounds and 1.3 pounds. At $1.67 per serving, Transparent Labs Creatine HMB offers competitive pricing—it’s neither the most expensive nor the least expensive option on the market.
In addition to convenience and price, our team appreciates that Transparent Labs’ creatine is free from artificial additives and sweetened with stevia extract, keeping its nutrition label low-sugar. This is a positive nutrition consideration.
Lastly, each Transparent Labs product—including creatine—goes through third-party testing, which guarantees transparency and quality. Our team loves how this extra step lets customers feel confident in the product.
For more insights on this brand, check out our full Transparent Labs Creatine HMB review. We also featured this product in our Black Friday supplement deals roundup, so you can save some money this holiday season!
What customers are saying
Transparent Labs Creatine HMB has 487 reviews on Amazon, with most customers noting muscle growth and strength results after incorporating creatine into their routine.
“I am very happy with this product. I consistently gain muscle while taking it, which is all I can ask for. I did a lot of research when choosing this product and feel confident that it has clean, solid ingredients.”
Tina P., Verified Amazon Customer
Many reviewers also commented on Transparent Labs’ quality and testing standards, making Creatine HMB a superior product in their eyes.
Some unhappy customers mentioned factors like smell and solubility as reasons for not liking the product.
“Doesn’t mix well at all. Clumpy when you drink it, and ends up sticking to the bottom of the cup,” verified Amazon customer Nick wrote.
Specs
| Form | Powder |
| Cost per serving | $1.67 |
| Key ingredients | Vitamin D, HMB |
| Dose | 5 g |
Best vegan creatine: Sports Research Creatine Monohydrate
Key product features
What you should know
Sports Research Creatine Monohydrate is an effective supplement with 5 grams of micronized creatine per serving.
- Sports Research Creatine Monohydrate is available in two sizes (10.58 ounces or 17.64 ounces).
- Depending on which size you choose, the cost per serving is $0.28 to $0.30, which is well below the average market price.
- Because Sports Research Creatine is third-party tested through Informed Sport, we recommend it as a great option for athletes.
Why we like Sports Research as best vegan
Sports Research Creatine Monohydrate gets the nod as our best creatine powder thanks to its simple, one ingredient, formula and third-party testing through Informed Sport.
Each serving of this vegan creatine contains 5 grams of micronized creatine monohydrate, which has been clinically shown to enhance exercise performance and muscle gain. (1)
One benefit of micronized creatine is that it tends to mix better in liquid than creatine monohydrate because it’s made with finer particles. So whether you’re drinking it in water, with your pre-workout, or in a protein shake, it should dissolve really well.
Like all Sports Research supplements, this creatine is made in a cGMP-compliant facility and is Non-GMO Project verified. Sports Research has been making supplements for over 40 years and has earned a reputation as a high-quality and trusted brand.
The only downside to this creatine is that it’s not available in capsule form. Some people prefer the convenience of a capsule, so if that’s you, you’ll have to choose a different product.
Sports Research Creatine is available in a 60-serving container or 100-serving container, the latter being slightly cheaper per serving. At a cost of $0.28 to $0.30 per serving, this creatine is one of the most affordable on the market with third-party testing.
What customers are saying
Customers on Amazon regularly leave positive reviews about Sports Research Creatine Monohydrate.
“Sports research has the best products. Always dissolvable and cost efficient,” wrote a verified Amazon buyer named Amy.
“This product really helps me recover from my workouts quickly!”
Aaron L., Verified Amazon Customer
Specs
| Form | Powder |
| Cost per serving | $0.28-$0.30 |
| Key ingredients | Micronized creatine monohydrate |
| Dose | 1 scoop (5 grams) |
Best creatine on Amazon: Nutricost Creatine Monohydrate
Key product features
What you should know
Our team appreciates Nutricost Creatine Monohydrate’s third-party tested formula at a budget-friendly price point.
- Each serving is effectively dosed with 5 grams of micronized creatine monohydrate.
- Depending on which flavor you choose, Nutricost Creatine Monohydrate is $0.33 to $0.56 per serving. The prices are still within the average range of creatine supplements.
- This is a good choice for men looking to improve their muscle gain or exercise performance.
Why we like Nutricost as best on Amazon
Nutricost Creatine Monohydrate is our top choice for those who want to purchase their creatine on Amazon. It contains a 5-gram dose of micronized creatine monohydrate—the optimal amount for enhancing performance and muscle mass. (1)
Because micronized creatine is made with smaller particles, it tends to be more soluble (and mix better) than creatine monohydrate. Some experts claim that this type of creatine is better absorbed by the body, but those claims have not yet been backed up by evidence. (7)
Nutricost’s creatine comes in three flavors, as well as an unflavored option. If you prefer to avoid sucralose, you’ll have to stick to the unflavored version, since the blue raspberry, fruit punch, and watermelon flavors all contain the artificial sweetener.
Nutricost Creatine Monohydrate is available in two sizes—500 grams or 1 kilogram. However, the kilogram container seems to be out of stock.
Our team was slightly confused on the pricing of this product, as each flavor is priced differently and contains a different number of servings per container. For example: the unflavored 500-gram container has 100 servings and costs $0.33 per serving, while the blue raspberry flavor only has 71 servings and costs $0.56 per serving. So while you may prefer one flavor over the other, the price difference may influence your decision. You can also save 20% with a subscription.
Lastly, our team appreciates that the Nutricost Creatine Monohydrate is third-party tested for purity and potency.
What customers are saying
Nutricost Creatine Monohydrate has an impressive 35,975 ratings on Amazon with consistently positive reviews.
One verified Amazon buyer named Nikki says this is the only creatine she uses.
“This is one of the most affordable options on the market. No flavor so you can mix it with anything. It gets the job done!”
Nikki, Verified Amazon Customer
An unnamed verified Amazon customer liked the solubility. “I just put it in my cup, filled with water and did a few twirls with my straw and it dissolved almost immediately.”
Many of the negative reviews focused on the flavor and taste of the artificial sweetener.
“I found this product to be so overwhelmingly sweet, that using it either in a smoothie or with cereal was not an option. I threw it away,” wrote verified Amazon customer Wayne.
Specs
| Form | Powder |
| Cost per serving | $0.32-$0.56 |
| Key ingredients | N/A |
| Dose | 1 scoop (5 grams) |
Best budget creatine: Jacked Factory Creatine Monohydrate 200 serving
Key product features
What you should know
Jacked Factory Creatine Monohydrate is a single-ingredient creatine supplement that’s third-party tested and is a lower-priced option than others on our list.
- Jacked Factory Creatine Monohydrate contains 5 grams of creatine monohydrate per serving.
- This supplement costs $0.23 per serving, and you can save even more with a subscription, making it the lowest priced creatine on our list.
- This creatine monohydrate is ideal for those who are looking to add an affordable single-ingredient creatine into their daily routine.
Why we like Jacked Factory Creatine Monohydrate 200 serving as best budget
Priced at just $0.23 per serving, this creatine monohydrate is our pick for those on a budget. Ideal for athletes seeking a reliable creatine supplement to support their training regimen, creatine monohydrate is a highly recommended starting point. It offers numerous fitness benefits like muscle and strength development. It is also relatively affordable compared to other supplements, like high-quality protein powders.
Since creatine needs to be taken consistently to be effective, we like this low priced option. (8) And even at a low price point, the brand doesn’t skimp on quality. The Jacked Factory Creatine Monohydrate is third-party tested and contains an Informed Choice certification, so athletes know what is on the label is exactly what they’ll get in the product. Each serving contains a 5 gram dose of creatine monohydrate, which is the clinically studied amount to help support muscle gain and exercise performance (1).
This unflavored supplement is good for those who want to add it to a drink, such as a post-workout smoothie, without changing the flavor. Additionally, the product contains no added sweeteners or flavors, so it’s truly a single-ingredient supplement option.
This product costs $26.99 and provides 200 servings per container, equating to $0.23 per serving. This is the lowest priced creatine supplement on our list, making it a good option for those who don’t want to break the bank.
For more information, check out our full Jacked Factory Creatine Monohydrate review.
What customers are saying
This supplement has over 9,770 reviews with an average rating of 4.6/5 stars. Overall, customers said the Jacked Factory Creatine Monohydrate mixes well and is tasteless. Purchasers are also happy with the price, since creatine is something that needs to be taken consistently.
“Excellent product at a superb price. I take generous amounts and it doesn’t deplete my wallet,” said verified Amazon purchaser Jonas S.
“I recently purchased this Creatine Monohydrate and I must say, I was thoroughly impressed! Right off the bat, I could tell this product was the real deal. The quality is evident from the first use, and it mixes well with my drinks without leaving any odd aftertastes—just as it should be,”
Jacob A., Amazon
However, some negative reviewers said the tub shape makes it hard to get product out once you get toward the bottom and the product doesn’t dissolve well.
“The packaging is the most moronic thing I’ve ever seen. the scoop is like an inch long and the container can’t fit a normal sized hand, it’s absolutely absurd trying to get a scoop after you use like 1/3rd of the container,” said verified Amazon buyer Ramon.
Specs
| Form | Powder |
| Cost per serving | $0.23 |
| Key ingredients | Creatine monohydrate |
| Dose | 5 g |
Best creatine monohydrate powder: Prohealth Longevity Creatine
Key product features
What you should know
Prohealth Longevity Creatine is dosed with 5 grams of research-backed creatine monohydrate powder to help support your performance and muscle growth.
- Each dose contains 5 grams of unflavored creatine monohydrate, making this an easy way to add creatine to your routine.
- At $0.56 per serving, this creatine monohydrate powder is average-priced compared to other products on the market and our list.
- This product is best for those looking for a simple, straightforward creatine powder to add to their daily routine.
Why we like Prohealth Longevity Creatine as best creatine monohydrate powder
We like Prohealth Longevity Creatine best creatine monohydrate powder because of its simple formula. The only ingredient is 5 grams of creatine monohydrate, which is a clinically effective dose for boosting performance. (9)
Supplementing with creatine monohydrate can enhance anaerobic exercise performance, as well as support muscle gain and strength. Plus, creatine monohydrate is one of the most well-researched sports supplements on the planet. (9)
This creatine is only available as an unflavored powder, which is ideal for mixing into protein shakes, pre-workouts, or even water. However, if you prefer taking creatine in pill form or want something a little more flavorful, you’ll have to look elsewhere.
Prohealth Longevity Creatine is third-party tested, but does not carry certifications athletes may look for, such as Informed Choice or NSF-Certified for Sport. This single-ingredient product is free from common allergens including eggs, dairy, and fish.
This product comes in a pouch that provides a 90-day supply, which means less frequent reordering is required. Each serving costs $0.56, which puts this product in the middle of the price points on our list. Prohealth offers a 100-day satisfaction guarantee, which will give you enough time to give an entire package a try before the return window is up.
What customers are saying
Prohealth Longevity Creatine has 33 reviews on Amazon with an average rating of 4.1/5 stars. Customers like that this product is easy to mix and is unflavored, though some said they would prefer third-party certifications. Additionally, customers like that this product is available in a 90-day supply.
“I’m a big fan of creatine and all its benefits. I have been using this creatine for 2 months and am super pleased with it. You get a large quantity for an affordable price, its perfect,” said one Amazon customer who eceived free product for a review.
“What I appreciate most is its versatility. The powder mixes effortlessly into a variety of drinks, such as smoothies and shakes, without leaving a strong aftertaste,”
Christopher P., Amazon review in exchange for free product
However, some reviewers did note the creatine did have an unpleasant taste. “Unfortunately, this isn’t the product for me, solely because of the taste. I like to mix creatine with water, not other beverages or smoothies. On the occasions I tried this powder, the resulting drink had a distinct, bitter taste,” Georgia P., Amazon customer who received free product for a review.
Specs
| Form | Powder |
| Cost per serving | $0.56 |
| Key ingredients | Creavitalis™ creatine monohydrate |
| Dose | 5 g |
Best creatine for muscle growth: Legion Athletics Recharge
Key product features
What you should know
Legion’s unique formula adds L-carnitine, L-tartrate, and corosolic acid to creatine for an expert-approved, muscle-growing formula.
- One of our testers noticed a quicker recovery time from hard workouts after incorporating Legion Athletics Recharge into her routine.
- At $0.67-$1.33 per serving, this product is one of the higher-priced creatines on the market.
- This is a good choice for women wanting enhanced muscle growth and energy.
Why we like Legion as best for muscle growth
Legion Athletics Recharge is our top choice for those seeking to build muscle. It features a 5-gram dose of creatine monohydrate per serving—the recommended amount for strength and muscle growth. (9)
Available in six flavors ranging from strawberry lemonade to arctic blast, Legion Recharge is a great low-sugar creatine supplement since it’s sweetened with stevia leaf extract. One of our testers tried the sour candy flavor and had rave reviews. She has consistently found Legion’s flavors to be her favorites compared to other supplements she’s tested.
What really sets Legion’s creatine apart is the addition of carnitine tartrate and corosolic acid.
“I’ve been on a hard training cycle that has been wrecking me, and while I have been sore, I have noticed an improvement. Overall I am going to stick with this product!”
Team Product Tester
Legion Athletics Recharge is priced at $60 for 60 servings, making it a mid-range cost for a high-quality product at about $0.99 per serving. However, with this slightly higher cost, you can rest assured that the product is third-party tested by Labdoor to verify its quality.
Some reviewers share that the product’s dissolvability is not the greatest. Others say it mixes well without forming clumps. If texture and “clumps” are a deterrent for you, you might choose another creatine supplement from our list.
Read our full Legion Athletics Recharge review to learn more.
What customers are saying
The Legion Recharge Post Workout has 4,295 reviews on Amazon, with many customers noting their appreciation for the various flavor choices.
“I’ve heard creatine can be helpful, so I decided to try it out. Boy, am I glad I did. I have way less fatigue than before, and I’ve found I can push myself harder during my workouts. I purchased the strawberry lemonade flavor, which I like. Gonna try another flavor once it runs out, so I can’t speak to those. But overall, this is helping me reach my fitness goals faster!”
Elizabeth P., Verified Amazon Customer
If you’re sensitive to supplement flavors, you might prefer an unflavored option.
“I don’t know if it’s the sweetener they use but it’s so sweet it makes me gag. I personally am not a fan of things that are overly sweet. I got strawberry lemonade thinking it would be a little tart like a real strawberry lemonade but that’s not the case,” Amazon customer Natasha wrote.
Specs
| Form | Powder |
| Cost per serving | $0.99-$1.33 |
| Key ingredients | L-carnitine, L-Tartrate, Corosolic acid |
| Dose | 5 g |
Best creatine for weight loss: Gainful Creatine Monohydrate
Key product features
What you should know
Gainful Creatine comes in an unflavored powder for easy mixing into your favorite liquids.
- Each scoop provides a full-dose serving of creatine monohydrate (5 grams).
- Gainful Creatine is priced at $0.79 per serving, which is slightly more expensive than the average market price for comparable creatine supplements.
- Gainful is a subscription-based supplement company, so they don’t offer one-time purchases.
Why we like Gainful as best for weight loss
While creatine isn’t a weight loss supplement, the performance-enhancing effects of Gainful Creatine could help you burn a few more calories in your workout. Plus, creatine can help increase muscle mass, which is helpful when you are trying to improve your body composition. (1)
Of course, creatine won’t work magic all on its own. A solid exercise regimen and a well-balanced diet are more important for weight loss than any supplement. This is why a subscription to Gainful could be beneficial. Gainful provides free, one-on-one access to registered dietitians who can offer personalized nutrition and lifestyle advice specific to your goals. This could be particularly helpful for people who are beginning their weight loss journey and aren’t sure where to start.
Gainful promises clean, high quality ingredients, but we’d still prefer to see third-party testing on creatine supplements, especially at this price point.
At $0.79 per serving, Gainful Creatine is priced a little higher than the average market price, but it’s still considerably more affordable than the most expensive options out there. One important thing to note is that when you purchase Gainful, you’re automatically enrolled in a subscription. So if you’re only looking for a one-time order, you’ll need to cancel your subscription.
Specs
| Form | Powder |
| Cost per serving | $0.79 |
| Key ingredients | Creatine monohydrate |
| Dose | 1 scoop (5 grams) |
Best creatine gummies: Swoly Creatine Gummies
Key product features
What you should know
Swoly Creatine Gummies feature the most well-researched form of creatine—creatine monohydrate—in a convenient and easy-to-consume gummy.
- Each serving of Swoly Creatine Gummies is slightly under-dosed at 4 grams of creatine monohydrate per five-gummy serving.
- Swoly Creatine Gummies costs $1.17 per serving, but you can subscribe and save 30%.
- This may be a good choice for people who appreciate the convenience of supplementing with gummies and want an easy, mess-free way to take creatine on the go.
Why we like Swoly Creatine Gummies as best gummies
Swoly Creatine Gummies earn our pick for the best creatine gummies. Each serving of five gummies supplies 4 grams of creatine monohydrate.
Each serving also supplies 4 grams of carbohydrates and 15 calories total, which is higher than most powdered creatine supplement options. This may be a deal breaker for some, especially people who are watching their carb intake.
Swoly Creatine Gummies are strawberry flavored. The supplement is sweetened with sucrose, dextrose, and natural and artificial flavors. The gummies are made with pectin rather than gelatin, so these gummies may work for those who follow a vegan or vegetarian diet.
Overall, our product tester liked the gummies and noted they had a mild flavor, but said they were difficult to chew and stuck to her teeth.
This product is best for those who may prefer the convenience and ease of supplementing with gummies instead of a powder that needs to be mixed with liquid. The brand recommends choosing a time that works best for you and consistently taking the supplement at the same time daily. And, it’s easier to control your dosing with Swoly Creatine Gummies, since each gummy contains just under 1 gram of creatine.
According to the brand’s site, the product is third-party tested, though specific lab results are unavailable. And, while the product is made in a GMP facility, it’s important to note there may be cross-contamination with milk, soy, eggs, peanuts, tree nuts, fish, shellfish, and wheat.
Swoly Creatine Gummies costs $1.17 per serving, which is higher than average for a creatine supplement. Most products on our list cost under $1 per serving. This would not be a very cost-effective option for those looking to do a creatine loading phase, but may be a good option for people looking for a 4-gram daily dose of creatine. You can save 30% by subscribing; Swoly also offers a 30-day money-back guarantee.
Specs
| Form | Gummies |
| Cost per serving | $1.17 |
| Key ingredients | Creatine monohydrate |
| Dose | 4 g |
Best creatine for women: Wellah Pump-It-Up
Key product features
What you should know
Wellah Pump-It-Up has a unique formula that includes creatine monohydrate plus folate, dandelion root, uva ursi, and cranberry extract.
- Each serving of Wellah Pump-It-Up contains 3 grams of creatine, which is the lowest dose on our list.
- At $0.26 per serving, this product is one of the lower-priced creatines on our list, but note the dose is also lower.
- This is a good choice for women wanting enhanced muscle growth and energy.
Why we like Wellah Pump-It-Up as best creatine for women
Wellah Pump-It-Up top choice for women seeking to build muscle. It features a 3-gram dose of creatine monohydrate per serving, slightly under the 5-gram recommended amount for strength and muscle growth. (9) In women, creatine has been shown to help increase strength and power, which can be beneficial on lower energy days, like during menstruation. (10)
This product also contains folate (vitamin B-9) in the form of folic acid, which is often found in prenatal supplements. (11) Additionally, the supplement has dandelion root, uva ursi, and cranberry extract, which the brand says help aid in urinary tract health and bloating. Pump-it-Up contains 20mg of cranberry extract, and a FDA health claim states that “Limited scientific evidence shows that by consuming 500 mg each day of cranberry dietary supplement, healthy women who have had a urinary tract infection (UTI) may reduce their risk of recurrent UTI.” Sometimes, uva ursi is used to treat UTIs, and limited research suggets uva ursi combined with dandelion root and leaf may help prevent UTIs from recurring. (12, 13)
Wellah’s supplement does not contain soy or gluten, and is formulated for vegans and vegetarians, so people with most dietary restrictions can use this supplement.
On Amazon, the supplement is available in unflavored, strawberry lemonade, and blueberry pomegranate flavors. The flavored options are sweetened with stevia, which may not be appealing to every one.
Wellah Pump-It-Up costs $0.26 cents per 3 gram serving, which is the cheapest option on our list. It’s also the lowest dosage of creatine per serving. We like that each container comes with 50 servings, so if you want to have more product to get more creatine in, you’ll still get about a month’s worth of product.
What customers are saying
Wellah Pump-It-Up has over 411 reviews on Amazon, with an average rating of 4.3. Many customers like the taste and note the product dissolves easily.
“This powder dissolves super easy! I mix it with a little water in a water bottle and shake it well, then I pour it into a large cup of ice water and it’s the perfect mix for the gym,” says verified Amazon purchaser Ashley C.
“The flavored creatine is the only way to go. It has 3g per serving and there are 50 servings per container, so you can go up to 5g easily within a month. Very inexpensive and the flavors are amazing!”
Lizzy, Amazon
However, some users say while they enjoy the taste, they don’t experience any noticeable benefits.
“I give this creatine 3 stars. While it tasted good and helped quench my thirst during workouts, I didn’t notice any other benefits. Unfortunately, it didn’t deliver the performance boost I was hoping for,” Amazon customer Maria S. wrote.
Specs
| Form | Powder |
| Cost per serving | $0.26 |
| Key ingredients | Folate, dandelion root extract, uva ursi extract, cranberry extract |
| Dose | 3 grams |
Best creatine HCL: Kaged Creatine HCL
Key product features
What you should know
Kaged Creatine HCL contains 750 milligrams of creatine HCL, a more soluble form of creatine, per serving and may be a good option for those who experience digestion issues with creatine monohydrate products.
- Kaged Creatine HCL comes in two flavors, an unflavored option, and capsule form making it a versatile option.
- Each serving costs $0.33, which puts this product at the lower end of our list.
- Each dose of Kaged Creatine HCL contains 750 milligrams of creatine HCL, so this product is best for those who aren’t looking to add a lot of creatine to their diet but still see benefits.
Why we like Kaged Creatine HCL as best creatine HCL
Kaged Creatine HCL is made with creatine hydrochloride (HCL), a less commonly used form than creatine monohydrate, which many products on our list and the market use.
Both the powder and capsule options contain 750 milligrams of creatine HCL per serving. The recommended effective dose of creatine is 3 to 5 grams per day, so this product is dosed pretty low and won’t work for those in the creatine loading phase. However, some research shows creatine HCL is more soluble than creatine monohydrate, so you may not need a high dose. Also, it’s more easily absorbed in the gut, so if you experience issues such as bloating, creatine HCL may be a better option for you. (14)
We like that this product is available in unflavored, lemon lime, fruit punch, and as capsules so there is an option for every preference. Note the lemon lime flavor is sweetened with stevia and sucralose and fruit punch is flavored with sucralose, which may not be for everyone. The capsules are made with vegetable cellulose, which makes them appropriate for those who follow a vegetarian diet.
Whether you opt for powder or capsules, each serving costs $0.33. This price point is at the lower end of our list, and we like that even at this price point, it’s Informed Sport Certified. One drawback of this product is that you want to take more than one dose, you’ll be spending more money daily and have to reorder more frequently.
What customers are saying
Kaged Creatine HCL has over 250 reviews on amazon with an average rating of 4.3/5 stars. Reviewers say this product tastes good and mixes well.
“Solid product!! Taste is great!! Easy to mix with other supplements,” said verified purchaser Gintoki07
“This creatine mixes easily without any grit and the lemon-lime flavor is pretty refreshing. I’ve noticed a boost in my workouts and recovery times since adding this to my routine. Great for anyone serious about performance and recovery.”
Alberto, Amazon
However, some reviewers stated this product is acidic and may cause uncomfortable side effects.
“I have GERD and since I started taking this stuff I’ve had really bad acid reflux, especially at night time. It’s almost a nightly thing at this point and as such this will be my last jug of this powder. It is unfortunate because I was enjoying the results,” username “Searching for a Pump,” a verified Amazon reviewer said.
Specs
| Form | Powder |
| Cost per serving | $0.33 |
| Key ingredients | Creatine hydrochloride |
| Dose | 750 mg |
Best creatine pills: Optimum Nutrition Micronized Creatine Capsules
Key product features
What you should know
Our team loves Optimum’s creatine capsule option, especially for people who are extra sensitive to supplement texture and flavor.
- Our tester noted that taking four large pills to get 5 grams’ worth of creatine may be off-putting for some consumers.
- At $0.46-$0.60 per serving, this product is one of the middle-range creatines on the market.
- The Optimum Nutrition capsules are great for folks who aren’t interested in powders or can’t tolerate odd tastes and textures.
Why we like Optimum Nutrition Micronized Creatine Capsules as best pills
Creatine capsules are ideal for those who prefer pills over powders, or simply want a convenient creatine without needing to drink the product. Offering pure creatine monohydrate conveniently packed into two capsules per serving, Optimum Nutrition provides that alternative. “Switching the delivery form (for example, from powder to gummy) can make compliance more convenient and practical for many who have been supplementing creatine for years or even decades,” says Dr. Robert Wildman, Ph.D., RD, LD, CISSN, FISSN.
That said, two capsules only provide 2.5-grams of creatine. To get the full recommended daily dose of 5 grams, you’d have to take four large pills. One of our testers pointed out that while this may be fine for some people, it could be a major turn-off for others.
“These are pretty big pills and you need to take four to get a full 5-gram serving.”
Team Product Tester
At $30 for 50 servings, averaging just $0.60 per serving, Optimum Nutrition’s capsules are fairly priced compared to other options on the market.
The capsules also contain gelatin and magnesium stearate for easy consumption and absorption. They’re unflavored, making it easy to work for many dietary needs, including gluten-free preferences. Plus, since they have no added sugar or artificial sweeteners, you can feel good about not getting any unnecessary ingredients in this supplement.
Optimum Nutrition Creatine Capsules helps guarantee purity and verify high quality standards. Knowing these have been tested after production helps increase your confidence that you consume exactly what’s listed on the label.
This product is ideal for those seeking simplicity and convenience in their supplementation routine but still want to increase muscle or strength overall. Make sure you take the same dose every day for best results.
What customers are saying
The Optimum Nutrition Micronized Creatine Capsules have 23,329 reviews on Amazon.
“No flavor. Capsules make hitting quantity easy.”
J. Bosworth, Verified Amazon Customer
The dissatisfied consumers explain that the large capsules and needing to take four of them to get the recommended dose is a challenge.
Specs
| Form | Capsule |
| Cost per serving | $0.60 |
| Key ingredients | Gelatin, magnesium stearate |
| Dose | 2.5 g |
How we test creatine
Every creatine supplement we review is rated across four primary categories. Each category is assigned a different percentage weight of the total score based on its relative importance when considering whether or not you should purchase a creatine product. Creatine can also earn bonus credits that boost the overall rating for factors such as sustainable packaging, no proprietary blends, and more.
Read more about our full creatine methodology here.
Form—50%
Different forms of creatine can vary in terms of efficacy, absorption rate, and potential side effects.
Here are the ones we consider:
- Hydrochloride
- Monohydrate
- Anhydrous
- Micronized
- Ethyl Ester
- Buffered
- Kre-Alkalyn
- Phosphate
- Crea Tona
Price per gram of creatine—25%
Understanding the price per gram is essential for evaluating the overall cost-effectiveness of the product. We consider this to compare the value across different creatine products, ensuring that we select options that are both affordable and provide a sufficient dosage.
- $.05 to .15 per gram
- $.16 to .25 per gram
- $.26+ per gram
Cost per serving—15%
We consider the cost per serving to assess whether the product offers good value for money while delivering an effective dose of creatine.
Our factors in this rating include:
- Under $1
- $1 to $1.50
- $1.50 t0 $2.00
- $2.00+
Type—10%
The type of creatine influences the convenience, ease of use, and personal preference in supplementation. We consider:
- Capsule
- Pill
- Powder
Types of creatine
There are several types of creatine, each with potential unique benefits. Each type has its pros and cons, but creatine monohydrate, including Creapure creatine, remains the most popular and well-supported by research. (2)
Creatine monohydrate: Most research on creatine supplements over the past several decades has focused on creatine monohydrate. It’s effective for improving strength and muscle mass. It is widely available and generally the most affordable option.
Creapure creatine: A high-quality, pure form of creatine monohydrate made in Germany. It’s known for its purity and effectiveness, ensuring no contaminants or impurities.
Creatine hydrochloride (HCl): Known for better solubility and absorption, requiring smaller doses. This form may be easier on the stomach for some users.
Creatine ethyl ester: Marketed for better absorption, though research is mixed on its effectiveness. Some users report fewer bloating and water retention issues with this type.
Buffered creatine: Designed to reduce stomach discomfort and improve stability. It’s claimed to maintain potency longer than regular creatine monohydrate.
Liquid creatine: Pre-dissolved for quicker absorption, but stability can be an issue. Some believe it is more convenient, though it may be less effective over time.
Creatine magnesium chelate: Combines creatine with magnesium for potentially enhanced absorption and performance. This form may help support muscle relaxation and reduce cramping.
Creatine nitrate: Creatine bonded with nitrate, claimed to improve blood flow and enhance performance. It may also help increase nitric oxide levels, leading to better muscle pumps during workouts.
What is the most effective type of creatine?
Creatine monohydrate is widely recognized as the most effective and extensively studied form of creatine, with proven benefits for athletic performance, muscle strength, and mass. It enhances energy stores in muscles during intense exercise. Affordable, easily accessible, and well-tolerated, creatine monohydrate is available in various intake forms and is favored by athletes and fitness enthusiasts for its effective performance boost. While other creatine types exist, creatine monohydrate remains the gold standard, recommended by experts for maximizing performance and muscle gains.
How much creatine should I take?
For most people, the recommended dose of creatine is 3-5 grams per day. This amount is usually enough to maintain muscle stores of creatine. Some people start with a “loading phase” of 20 grams per day for 5-7 days, split into four doses, to quickly saturate their muscles with creatine. After the loading phase, they switch to the maintenance dose of 3-5 grams per day. (8)
Benefits of creatine supplements
Creatine has become a staple in many fitness and wellness routines. Here are some of the key benefits of incorporating creatine into your supplementation plan:
Increased muscle strength and power
Creatine has been extensively studied for its ability to enhance muscle strength and power, particularly during high-intensity, short-duration activities like weightlifting and sprinting. (1) By increasing phosphocreatine stores in muscle cells, creatine supplementation can improve ATP resynthesis, leading to greater force production and performance gains.
Muscle growth and hypertrophy
Creatine supplementation has been shown to stimulate muscle protein synthesis, leading to increased muscle growth and hypertrophy over time. (1) This can result in improvements in muscle size, density, and appearance, making it a popular supplement among athletes and bodybuilders.
Improved exercise performance
Creatine supplementation has been linked to improvements in exercise performance across various modalities, including strength training, sprinting, and endurance activities. (1) By enhancing ATP availability and buffering capacity, creatine can delay fatigue, increase work output, and improve exercise capacity, allowing individuals to train harder and longer.
Enhanced recovery
Creatine supplementation may aid in post-exercise recovery by reducing muscle damage, inflammation, and oxidative stress. Studies have shown that creatine supplementation can accelerate recovery following intense exercise bouts, leading to faster muscle repair, reduced soreness, and improved readiness for subsequent training sessions. (1, 8)
Neuroprotective effects
More research suggests that creatine supplementation may have neuroprotective effects, potentially benefiting cognitive function and brain health. (15) Studies have shown that creatine supplementation can increase brain phosphocreatine levels, which may enhance energy metabolism, neurotransmitter synthesis, and neuronal survival, potentially reducing the risk of neurodegenerative diseases and cognitive decline. (10)
Potential side effects of creatine
There are a mix of both positive and negative potential side effects of creatine. Some of these side effects include:
Dehydration and muscle cramps
Creatine supplementation may lead to dehydration and muscle cramps in some individuals. Creatine draws water into muscle cells, which can result in decreased hydration levels if adequate water intake is not maintained. (1) Dehydration may manifest as increased thirst, dry mouth, and dark-colored urine. Additionally, some users may experience muscle cramps or spasms, particularly during intense exercise, as a result of altered electrolyte balance.
Gastrointestinal distress
Another potential side effect of creatine supplementation is gastrointestinal distress. Some individuals may experience bloating, diarrhea, or nausea when taking creatine, especially if consumed in large doses or on an empty stomach. (16) These symptoms typically resolve with reduced dosage or when creatine is taken with food to aid digestion.
Weight gain
Creatine supplementation has been associated with weight gain in some users, primarily due to water retention within muscle cells. While this can result in a temporary increase in body weight, this weight gain is generally attributed to increased muscle mass rather than fat accumulation. (16) However, individuals who are sensitive to changes in body weight or concerned about fluctuations on the scale should monitor their intake and adjust as necessary.
Who might benefit from creatine supplements?
- Athletes and bodybuilders: Creatine can help enhance performance in high-intensity, short-duration activities like weightlifting, sprinting, and other explosive sports. Because it improves overall power output, it can be a staple in many athletic training regimens.
- Vegetarians and vegans: Since creatine is primarily found in animal products, individuals who do not consume meat may have lower levels of creatine in their muscles. Supplementing with creatine can help bridge this gap, leading to improved exercise performance and overall energy levels.
- Older adults: As people age, they naturally lose muscle mass and strength. Creatine supplementation can help counteract this process by promoting muscle growth, enhancing strength, and improving overall functional capacity, thus supporting better quality of life and physical independence.
- Individuals engaging in high-intensity training: Anyone engaged in high-intensity training, whether for sports, fitness, or personal goals, can benefit from creatine supplements. Creatine helps improve performance and reduce recovery time, making it easier to achieve and sustain high levels of physical activity.
Other creatine options we tested
We focused on products made with creatine monohydrate due to its extensive research, proven effectiveness, and widespread use among athletes. We also considered other forms of creatine, such as creatine hydrochloride (HCL), creatine ethyl ester, buffered creatine, liquid creatine, creatine magnesium chelate, and creatine nitrate. While these forms may offer benefits like improved solubility, absorption, and reduced stomach discomfort, the lack of extensive research and consistent evidence compared to creatine monohydrate led us to prioritize the latter. Creatine monohydrate’s reliability, affordability, and extensive data on safety and efficacy made it the best choice for our recommendations.
Gnarly Sports Nutrition Creatine: Though this creatine monohydrate supplement didn’t make our top picks, it’s a solid runner-up. Costing right around average at $0.61 per serving, our product tester described it as tasteless, but said it didn’t mix well.
Myprotein Creatine: Myprotein offers an affordable creatine monohydrate supplement at $0.33 per serving for a 1.1 lb bag with 100 servings. Our product tester said it mixed well. However, it isn’t third-party tested.
Genius Creatine: This supplement uses creatine monohydrate, but also includes the performance booster beta-alanine (CarnoSyn) and AstraGin to help with absorption. Our product tester enjoyed the green apple flavor, describing it as tasting like a green Jolly Rancher. However, he did experience some tingling from the beta-alanine. Plus, this supplement costs a bit more than average at around $1.00 per serving.
NOW Sports Creatine Monohydrate Powder: This supplement costs right around average at $0.59 per serving and is Informed Sport certified. Our product tester said it tasted slightly bitter, like many unflavored creatine powders, but required “vigorous shaking” to mix well.
Thorne Creatine: Our product tester described this as a “straightforward” creatine monohydrate supplement. It’s NSF Certified for Sport and costs a little below average at $0.47 per serving. While our product tester was pleased overall with the supplement, they wished it was offered in a variety of container sizes.
FAQs
Are creatine pills or powder better?
Both pills and powder are effective forms of creatine, but there are differences to consider. Pills offer convenience for those who travel frequently or dislike mixing powders, as they are easy to carry and take without the need for a shaker or water. Powders offer more flexibility in dosage, allowing for easy adjustment, which is beneficial during loading phases or for personalized dosing. Additionally, creatine powder is generally more cost-effective than pills, providing more servings for your money. Ultimately, the choice between pills and powder depends on personal preference, convenience, and cost considerations.
Is it OK to take creatine every day?
Yes, it’s generally safe to take creatine daily. Creatine is a naturally occurring compound in the body and is found in foods like meat and fish. Daily supplementation, typically in doses of 5 grams, has been shown to enhance athletic performance, muscle strength, and recovery. (8)
How much does creatine cost?
Creatine costs vary based on factors like brand, form, quantity, and retailer. Creatine monohydrate, the most effective and commonly used form, typically ranges from $0.03 to more than $3.00 per serving. For example, a 500-gram tub of creatine monohydrate might cost between $10 and $30, providing approximately 100 servings at $0.10 to $0.30 per serving. On the other hand, smaller packages, such as a 200-gram tub, can range from $8 to $20, which translates to about $0.15 to $0.50 per serving. Bulk purchases often offer more savings per serving. For instance, buying a 1-kilogram package can cost between $20 and $40, reducing the cost to about $0.02 to $0.04 per serving. While individual package prices may vary, purchasing creatine in bulk generally provides a more cost-effective option. Always consider checking for sales or discounts to maximize savings.
When is the best time of day to take creatine?
The timing of creatine supplementation isn’t critical, but taking it consistently is key. Many opt to take it pre- or post-workout to potentially enhance performance and aid muscle recovery. Alternatively, it can be consumed with meals to improve absorption and minimize gastrointestinal discomfort “Many will take creatine either before or after exercise, as a practical compliance behavior,” notes Dr. Robert Wildman, Ph.D., RD, LD, CISSN, FISSN.
Which brand is best for creatine?
When choosing the best creatine brand, it’s important to prioritize options that are third-party tested and have certifications like NSF for Sport or Informed Sport. These certifications ensure the product is free from banned substances and contaminants. Our top recommendation is Transparent Labs Creatine HMB, which combines creatine monohydrate and HMB to support optimal muscle growth and strength. Additionally, opt for creatine monohydrate (or Creapure creatine) as it is the most researched and proven form. Check for brands that provide transparent labeling and have positive reviews from athletes and consumers.
If you are interested in learning more about popular brands that offer creatine, visit our Xwerks Lift creatine review or Jacked Factory creatine review.
What creatine do most athletes use?
Most athletes use creatine monohydrate. It is the most researched form of creatine and has been proven safe and effective for improving strength, muscle mass, and overall performance. When choosing a creatine supplement, it’s important to select brands that are third-party tested and have NSF for Sport or Informed Sport certifications to ensure quality and safety.
Should you skip creatine on rest days?
No, you should not skip creatine on rest days. Maintaining consistent creatine levels in your muscles is crucial for its effectiveness. (17) It is recommended to take a maintenance dose of 3–5 grams of creatine daily, regardless of whether it’s a workout day or a rest day. This helps ensure that your muscles remain saturated and gain maximum benefits.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Dr. Robert Wildman, PhD, RD, LD, CISSN, FISSN, Medical Reviewer
“Dr. Rob” is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Rob received his Ph.D. from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Lily Moe, Editor
As a former Fitness Coach and current Fitness & Nutrition Editor, Lily pays close attention to product ingredients, effectiveness, and accessibility. She is focused on helping readers find products to best benefit their specific health needs.
Amanda Dvorak, Editor
Amanda Dvorak is a Fortune Recommends writer and editor. A garage gym owner who is passionate about working out and healthy living, she has four years of experience writing product reviews for fitness and nutrition websites. Amanda is currently studying to become a certified personal trainer through the International Sports Sciences Association (ISSA).
Jessica Coulon, Editor
Jessica is a contributing editor and writer who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
Kelly Uhler, Fact Checker
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Caroline Thomason, RD, CDCES
Fortune Recommends Nutrition Writer
About Author
Caroline is a registered dietitian (RDN) and diabetes educator (CDCES) turned media dietitian, speaker, nutrition consultant, and writer in the Washington, D.C. area. As a media dietitian, she’s worked with brands like Alaskan Seafood Marketing Institute, Life Extension, egglife foods, Wonderful Pistachios, Catalina Crunch, NOW Foods, OLIPOP, FOND Bone Broth, InBody USA, BeBOLD Bars, American Bone Health, and more.
References
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