Alongside the best protein powders and multivitamins, creatine is one of the best supplements for muscle growth — and for good reason. Naturally occurring in foods like meat and dairy, this popular supplement is known as a “muscle energizer” and is mostly stored in our muscles and brain. (1) Creatine has been widely studied over the years, with research supporting its status as a powerful tool for muscle strength, power, post-workout recovery, and certain aspects of brain function. (2)(4)
“Creatine is a supplement that has solid research to support muscle growth, among other positive health benefits,” says Dr. Kimberly Langdon, MD.
The best creatine supplements are available in many forms, including creatine monohydrate, creatine ethyl ester, and micronized creatine, to name a few. But given that so many profiles exist (and at varying price points), where do you start? To lend a hand, our team tested more than 40 top-performing picks across the category, using our supplement testing methodology to analyze each supplement in areas such as:
- Solubility: If in powder form, did the creatine dissolve easily, or was it clumpy and unpleasant to drink?
- Taste: Did the creatine taste good, or did it leave a bitter aftertaste?
- Value: Did the listed ingredients, serving size, and purported benefits seem worth the price tag?
- Third-Party Testing: Has the product been tested by an independent lab to ensure its label accuracy?
Over the years, our expert team of reviewers has helped over 1.6 million BarBend readers find the best supplement for their fitness goals. For this article, we worked with Jillian Kubala, RDN, and researched customer reviews and other verified sources to determine the best creatine supplements on the market today. Ready to give your body a well-deserved boost? Let’s get into our findings.
The 7 Best Creatine Supplements of 2026
- Best Creatine Overall : 1st Phorm Micronized Creatine Monohydrate
- Best Creatine for Muscle Growth : Transparent Labs Creatine HMB
- Best Creatine Gummy : Create Creatine Gummies
- Best Post-Workout Creatine : Legion Recharge Post-Workout with Creatine
- Best Budget Creatine : Nutricost Creatine Monohydrate
- Best Creatine HCL : Kaged Creatine HCl
- Best Tasting Creatine : Jacked Factory Growth Surge
Medical Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended to diagnose, prevent, and/or treat health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.
Best Creatine Video Review
Join BarBend expert tester Jake Herod, NASM-CNC, and our expert reviewer, Chelsea Rae Bourgeois, MS, RDN, LD, as they answer some common questions about creatine and also share their picks for the top creatine capsules, powders, pills, and gummies.
Best Creatine Overall: 1st Phorm Micronized Creatine Monohydrate
1st Phorm Micronized Creatine Monohydrate is an NSF Certified for Sport supplement with 5 grams of pure creatine monohydrate per serving. It’s a simple, unflavored formulation, and we like it for anyone whose priority is third-party certifications.
Best Creatine for Muscle Growth: Transparent Labs Creatine HMB
We like that this product includes hydroxymethyl butyrate, the main metabolite in leucine that prevents muscle protein breakdown. Plus, the Blue Raspberry flavor is tasty, and the blend contains no artificial sweeteners.
Why We Like It
Transparent labs is by far one of our favorite creatine brands for muscle growth. As far as formulation goes, this product earned a high score, according to our expert. “Transparent Labs Creatine gets a 4.5 out of 5 for its formula,” Chelsea Rae Bourgeois, RDN, says. “The ingredients are clinically dosed and baked by science.”
Transparent Labs Creatine HMB packs 5,000 milligrams of creatine monohydrate per serving, which is ideal, as research suggests taking doses of 3 to 5 grams per day for at least 28 days may help increase creatine levels in your muscles. (11) For that reason, we think this product is an excellent option for those who want a creatine for bulking.
This product also includes 1.5 grams of HMB (hydroxymethyl butyrate), which has been associated with positive post-workout muscle recovery, allowing your tired, damaged muscles to bounce back quicker for better performance. (24) “The addition of vitamin D is helpful, as a large percentage of the population has low or deficient vitamin D levels,” says Jillian Kubala, RDN. “This can impact energy, muscle function, recovery, and more.” In this product, you get 60% of your daily value.
As one of our favorite creatine powders, this supplement is available in 13 different flavors with no artificial sweeteners, so we’d particularly recommend this product for those who prefer flavored supplements. “I tried Black Cherry and didn’t love it as much as I have loved some other creatine powders. It tasted a little watered down, even with the recommended amount of water,” notes our tester, a certified nutrition coach. That said, she gave it a 4 out of 5 for taste, as some people may prefer the lighter flavor.
We do wish this creatine dissolved a little better. “When I shook up this creatine, I noticed the floaties didn’t dissolve completely,” according to our tester who gave the solubility a 3.5 out of 5. So, if you don’t have an electric stirrer or blender, you may want a more soluble product.
Although we love this product, we don’t love the price tag. One 30-serving bottle costs $49.99, which is about $1.66 per serving. Since this is pricier than most other products, we had to give this category a score of 1 out of 5. For a more affordable creatine pick, try Nutricost Creatine Monohydrate.
| Factors | Rating |
| Formulation | 4.5 out of 5 |
| Flavor | 4 out of 5 |
| Solubility | 3.5 out of 5 |
| Cost per Serving | 1 out of 5 |
Read our full Transparent Labs Creatine HMB Review.
Best Creatine Gummy: Create Creatine Gummies
Create Creatine Gummies provide 4.5 grams of creatine per three-gummy serving. The taste and texture stood out to our tester, and these would be a great option for those who don’t like powdered supplements.
Best Post-Workout Creatine: Legion Recharge
Legion Recharge is a well-rounded option that includes a solid dose of creatine monohydrate, along with l-carnitine l-tartrate, which may help to reduce exercise-induced muscle damage and improve recovery.
Why We Like It
You don’t necessarily need to take creatine before training. Actually, it can work as one of the best post-workout supplements, too, especially when it comes to a top creatine like Legion Recharge. We like this pick for its impressive 5,000 milligrams of micronized creatine.
We also appreciate Recharge’s heightened focus on post-workout recovery, thanks to the corosolic acid, which may support healthy inflammation levels, though more research on the benefit is needed. (36) Plus, the 2.1-gram serving of carnitine has been linked to increased muscle mass, accompanied by weight loss and reduced physical and mental fatigue. (28) All in all, we think Legion Recharge is a great pick for athletes who prioritize their time out of the gym just as much as their time in the gym.
“I like that Legion included corosolic acid — not many creatine supplements do,” according to Chelsea Rae Bourgeois, RDN. “Recharge’s formulation scores a 4.25 out of 5 in my book.”
Athletes get multiple flavor options with this profile, as well. Our tester, a certified nutrition coach, tried the Strawberry Lemonade, noting that the taste was, “Really good, like this mixture of sweet and tart…” Taste scores a 5 out of 5, earning it a spot as one of the best tasting creatines we’ve analyzed.
Also, this creatine powder was a breeze to blend up during trials. “I didn’t have any issue with solubility and didn’t notice any grittiness when taking sips,” says our tester. Our team gave this product a 5 out of 5 for solubility.
One 30-serving container of Recharge is $44.99, which is about $1.50 per serving. As such, we had to give the cost a 3 out of 5, as you can easily find creatine supplements at $0.50 per serving (or less). That said, this formula does include some beneficial post-workout ingredients, albeit with a more robust makeup than other creatine powders we’ve tried.
One note: Watch out for the sweetener. “Legion Recharge is sweetened with stevia, which isn’t tolerated by everyone,” says Bourgeois. “Even the unflavored option includes the natural sweetener.” So, if you’re sensitive to added sweeteners, you may prefer a pick from one of the other best creatine brands, like Jacked Factory, 1st Phorm, or Transparent Labs.
| Factors | Rating |
| Formulation | 4.25 out of 5 |
| Flavor | 5 out of 5 |
| Solubility | 5 out of 5 |
| Cost per Serving | 3 out of 5 |
Read our full Legion Recharge Review.
Best Budget Creatine: Nutricost Creatine Monohydrate
This extremely inexpensive creatine is micronized for extra solubility. We also appreciate Nutricost Creatine Monohydrate for its available flavor profiles, although the use of sucralose as a sweetening agent may lead to GI distress in some athletes.
Why We Like It
Unlike some of the best greens powders, for instance, you don’t need to spend a ton of money on the best creatine brands and products to get a quality supplement. With costs starting at $0.21 per serving, Nutricost’s Creatine Monohydrate is the perfect example of a high-quality creatine at a budget-friendly price. For cost per serving, this pick definitely earned a 5 out of 5, and we’d recommend it for anyone who wants an affordable creatine supplement.
The formula for this one is pretty simple, too. “Nutricost Creatine Monohydrate scores a 4 out of 5 for its formulation, as the flavored options contain sucralose and other additives,” says Chelsea Rae Bourgeois, RDN. “However, I’d score the unflavored option with a perfect 5.”
“This unflavored creatine is actually completely tasteless,” says our tester, a certified personal trainer, giving the flavor a 4.5 out of 5. “I’ve paired this supplement with my pre-workout and other powders, yet it never affects the taste.”
Unfortunately, though, this product isn’t as soluble as we would have liked. “This creatine settled a lot,” notes our tester in reference to their 3-out-of-5 solubility rating. “This is pretty common for creatine but it does gather at the bottom of my cup.”
BarBend editorial member and certified personal trainer Rosie Borchert has been using this creatine for about six months, stating, “I never experienced any bloating from this product, even when I was in the loading phase.” As such, Nutricost earns a perfect 5 out of 5 for side effects. Be mindful, though, that the included sucralose (in the flavored options) can lead to GI distress and stomach issues in some athletes, so be sure to proceed with some sense of caution.
The brand does claim the product is third-party tested, though information is limited online when it comes to identifying the actual accrediting lab. Since it’s not sport certified, we wouldn’t recommend Nutricost Creatine Monohydrate for competing athletes. Instead, we’d suggest something like Sports Research Creatine.
| Factors | Rating |
| Formulation | 4 out of 5 |
| Flavor | 4.5 out of 5 |
| Solubility | 3 out of 5 |
| Side Effects | 5 out of 5 |
| Cost per Serving | 5 out of 5 |
Read our full Nutricost Creatine Monohydrate Review.
Best Creatine HCl: Kaged Creatine HCl
This is a tasty option for folks who are looking for creatine hydrochloride in either pill or powder form. It’s third-party tested for banned substances and competitively priced.
Why We Like It
While creatine monohydrate is one of the most widely-studied supplements today, there are other types of creatine that can prove beneficial to certain athletes. One such form is creatine hydrochloride (creatine HCl) that studies link to higher absorption rates and lowered chances of GI distress and bloating. (37) Kaged Creatine HCl offers these perks in a tasty, soluble powder, earning its place within our rankings.
Creatine HCl’s formulation is fairly clean with creatine hydrochloride serving as the lone active ingredient. “I rate the makeup at 4 out of 5, though, since the 750 milligrams is somewhat underserved when compared to other supplements offering up to 5 grams,” notes Chelsea Rae Bourgeois, MS, RDN, LD. Additionally, we note that the flavored powder options do contain sucralose, which may lead to stomach discomfort in some athletes.
As far as taste is concerned, our tester, a certified personal trainer, scores Kaged Creatine HCl at a perfect 5 out of 5. “I trialed the Lemon Lime offering and found the powder to be a perfect blend of sweet and tart.” Solubility also scores well at 5 out of 5, with our tester noting no residue or separation when mixing up their daily servings.
You can purchase Kaged Creatine HCl for roughly $0.33 per serving, meaning it sits amongst the more wallet-friendly creatine supplements we’ve had in testing. While we rate the value at 5 out of 5, our tester does offer a caveat. “Each serving is just 750 milligrams of creatine hydrochloride, so you’d need to take up to four or five servings daily to achieve research-backed daily values,” they note. “By that math, you’d need to purchase a new container every few weeks — a less-than-efficient buying strategy.” If you’d prefer to get your creatine dosages in one fell swoop without the need for multiple monthly orders, we recommend powders such as Bulk Supplements Creatine or Jacked Factory Creatine Monohydrate.
Lastly, we feel Kaged Creatine HCl can be ideal for competitive athletes thanks to the Informed Sport certification. This third-party testing helps ensure athletes that the supplement facts are accurate and there are no banned substances within the makeup. If you want a highly-absorbable, athlete-friendly creatine solution, Kaged can deliver.
| Factors | Rating |
| Formulation | 4 out of 5 |
| Flavor | 5 out of 5 |
| Solubility | 5 out of 5 |
| Cost per Serving | 5 out of 5 |
Read our full Kaged Creatine HCl Review.
Best Tasting Creatine: Jacked Factory Growth Surge
This post workout supplement from Jacked Factory boasts a dose of creatine for muscle growth, l-carnitine l-tartrate for muscle recovery, and betaine anhydrous for power output. It also comes in a variety of flavors, from Watermelon to ‘Swoleberry’.
Why We Like It
Jacked Factory Growth Surge has 3,000 milligrams of creatine monohydrate and may promote muscle recovery and strength gain. (11)(7) Plus, there are multiple flavors to choose from, which can be ideal when trying to guzzle down creatine as a standalone supplement.
Our tester, a certified nutrition coach, tried the Cherry Limeade offering and had some thoughts. “I really liked the flavor, but there was a little bit of an aftertaste.” It wasn’t enough to keep her from buying the product again, though — she still gave the taste a 5-out-of-5 rating, making it one of the best tasting creatines in our lab.
We like the addition of betaine, too, as it may help protect protein cells from environmental stress. (6) “Together, all of these ingredients work to improve blood flow and nitric oxide production to maximize your anaerobic performance,” according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 4 out of 5.
When it comes to mixing a drink for your training, though, we highly recommend giving Growth Surge a fair shake with your best shaker bottle (pun intended). “It mixed poorly and left a bunch of floating clumps of powder,” says our tester who gives solubility a 3 out of 5. For those who hate clumping, this may not be the best pick.
The cost per serving on this creatine isn’t ideal for those on a budget, unfortunately. One 30-serving container costs $39.99, which is about $1.33 per serving. We had to give Jacked Factory a 1 out of 5 in this category, as you can definitely find cheaper options (like Nutricost Creatine Monohydrate). However, if you want a top creatine with an enjoyable flavor profile, this should be worth considering.
| Factors | Rating |
| Formulation | 4 out of 5 |
| Flavor | 5 out of 5 |
| Solubility | 3 out of 5 |
| Cost per Serving | 1 out of 5 |
Other Creatine Supplements We’ve Tested
We have tested a lot of creatine, folks. Not every product is going to make our list, obviously, so we thought we’d include a few other products that made an impression. Check them out below:
- Ghost Size: Ghost Size is, well, a lot. Our tester liked that it pairs its 5 grams of creatine with 2.5 grams of betaine, 3.2 grams of beta-alanine, and 200 milligrams of epicatechin — all clinically recommended doses — and they even enjoyed the intense sour watermelon flavor. That said, even they could recognize a creatine supp this busy isn’t for everyone — nor is the price.
- MyProtein Creatine Monohydrate: This dairy-free, vegan-friendly powder packs 5 grams of creatine in every serving, the recommended amount for optimal ATP turnover. (2) Our tester described it as “very fine” and said it mixes well, but it didn’t make our list due to the lack of flavor variety and third-party testing.
- Cellucor Cor-Performance Creatine: Cellucor Cor-Performance is a solid product delivering 5 grams of creatine per serving. The creatine is micronized, making it that much easier to dissolve, but we did find the powder incredibly foamy during mixing, which impacted our overall enjoyment.
- Six Star Pro Nutrition Creatine X3: You get a hefty 8-gram dose of a creatine blend and 2.5 grams of BCAAs in each serving of this powder. Our testers loved the taste and solubility, but it stayed off our list due to its inclusion of artificial ingredients, such as maltodextrin and sucralose.
- XWERKS Lift: As noted in our full XWERKS Lift Creatine review, this unflavored creatine monohydrate mixes well and is affordable, but it’s not third-party tested. Athletes who undergo drug-testing routinely may want to opt for a supplement that’s tested for banned substances.
How We Tested and Chose the Best Creatine Supplements
The BarBend team includes certified personal trainers, competitive athletes, and fitness enthusiasts with years of experience in the space. We tested more than 40 creatine products, examining the solubility, flavor, and price, among other factors, to provide a well-rounded list. Using the BarBend supplement testing methodology, here are the factors we considered:
- Creatine Type: Common creatine types include creatine monohydrate powder, creatine HCL, creatine nitrate, creatine HMB, and Kre-Alkalyn, each with their own benefits. This widely-studied supplement is also available as a powder, capsule, and a chewable gummy. We tried all of these different types.
- Solubility: That refreshing pre-, intra-, or post-workout beverage can be unsatisfying if the powder is difficult to dissolve. We personally mixed and shook up all these powders, noting how easily the formulations dissolved in the process.
- Taste: We tested a number of different flavors, comparing our experiences to other reviewers. If the consensus was a positive reaction, we made note of it in this roundup.
- Price: We’ve included premium creatine options at a variety of price points to create a well-rounded list that’s appealing to athletes of all budgets.
- Third-Party Testing: We prioritized products that had some sort of third-party testing completed. This can help ensure that you’re actually getting the product that’s listed on the label in the written amounts. Some common accreditations we favored were NSF Certified for Sport and Informed Choice, among others.
Benefits of Creatine Supplements
Creatine is one of the few supplements on the market with a large number of studies supporting its effects. It may also have some serious benefits for your energy and power levels. Read a more in-depth analysis of each below.
- Improved Power and Energy: Because of its ability to help you produce more ATP (adenosine triphosphate), which is at-the-ready energy, creatine may help improve power output, potentially improving your performance by 10% to 15%. (12)
- Improved Post-Workout Recovery: By reducing overall muscle microdamage that can occur from training, creatine may be able to help improve and speed up your recovery after a workout. (12)
- Better Muscular Endurance: While creatine may not directly improve cardiovascular endurance, it has been shown to aid in muscular endurance, both increasing work capacity and helping athletes complete more reps during workouts. (31)(32)
- Increased Muscle Strength: With better power output and shortened recovery time, you can do more volume each training session, which can lead to increasing your strength over time. (12)
- More Muscle Growth: In addition to building strength, some studies show creatine can help you gain muscle. This is, in part, due to creatine’s ability to help the body crank out extra reps, which can lead to more strength over time. Other research has also found creatine to be linked to lean muscle gains. (13)
- Cognitive Health: Creatine may also have benefits for mental health. “Besides helping the muscles to heal faster after strenuous workouts, some studies show that cognitive function may be improved, especially as it pertains to depression,” says Dr. Kimberly Langdon, MD. That said, more research is needed in this area. (14)
What to Consider When Buying Creatine Supplements
When you’re ready to buy a creatine supplement, you may be overwhelmed given the breadth of assortment across the category. Fear not, though. Finding the ideal creatine supplement for your needs can be easy if you look at the right factors before adding a pick to your cart.
Price
Creatine supplements have a wide range of price points. You can find some powders for under $0.10 per serving, while others skyrocket all the way up to $3 per dose. These prices fluctuate depending on the formulation, ingredient list, dosage, and type of creatine.
Dosage
The correct dosage varies depending on personal preference. Generally, a loading phase involves intaking 5 grams of creatine monohydrate (approximately 0.03 grams of creatine per kilogram of bodyweight) four times daily for five to seven days. Then, creatine stores can be maintained by intaking 3 to 5 grams daily. Some athletes can even take up to 10 grams of creatine daily if their activity levels call for it. (11)
In general, it’s best to look for a creatine that’s going to provide you with an optimal amount of servings from the start. Do a little math to see how much creatine you’ll likely need for a given stretch, and try to find a pick that can facilitate your consumption without requiring re-orders on the regular.
Type of Creatine
There are several types of creatine to choose from, and depending on your needs, one may be better suited than another. If budget and research-backed supplements are what drive you, creatine monohydrate may be your best bet. Micronized creatine is a more dissolvable formulation, meaning it has better mixability than other forms. (17)
If you have a sensitive stomach, opting for a buffered formula or creatine with a different pH (such as kre-alkalyn) may be more digestible. You may also opt to use creatine HMB, which may help promote strength gains. (9)
Form
There is no right or wrong form of creatine, but there is likely one pick that’s best for you. Creatine supplements come in pills, powders, or gummies. So, if you have a hard time swallowing pills, a powder or gummy may be your best bet. If you prefer to mix your creatine with your other supplements like beta-alanine or a post-workout supplement, you may want to go with an unflavored powder option.
Ingredients
Some creatine supplements come with other ingredients commonly used for pre- or post-workout supplements. Common ingredients paired with creatine are other amino acids — such as beta-alanine, taurine, or glutamine — but they can also have added vitamins and minerals like vitamin D, zinc, or magnesium.
You may prefer a pre-workout or BCAA supplement where creatine is just one of many ingredients, or a supplement where creatine is the star of the show. This all depends on your goals, your preferences, and your budget.
Also, make sure your creatine supplement is free from excess additives and fillers. Plus, if you tend to have issues digesting supplements, try to avoid added and artificial sweeteners. Most likely, if you choose a pure creatine monohydrate powder, you won’t have to worry about added filler ingredients, though.
How Much Do Creatine Supplements Cost?
Your creatine supplement of choice can range in price depending on extra additives, third-party testing, container size, and other factors. On average, though, you can expect to pay roughly $0.67 per serving for a high-quality supplement. Below are the comparative costs per serving for each creatine supplement featured in this roundup.
| Best Creatine Overall | 1st Phorm Micronized Creatine Monohydrate | Starting at $0.60 |
| Best Creatine for Muscle Growth | Transparent Labs Creatine HMB | Starting at $1.50 |
| Best Creatine Gummy | Create Creatine Gummies | $2.43 |
| Best Post-Workout Creatine | Legion Recharge | Starting at $1.00 |
| Best Budget Creatine | Nutricost Creatine Monohydrate | Starting at $0.21 |
| Best Creatine HCL | Kaged Creatine HCL | $0.33 |
| Best Tasting Creatine | Jacked Factory Growth Surge | $1.33 |
Who Should Take Creatine?
Creatine has been widely researched and shown to be not only safe for most individuals, but also beneficial throughout your lifespan. (33) While you could argue that just about anyone can benefit from creatine, here are a few specific people who should supplement their daily diets with creatine:
- Vegetarians and Vegans: People who have less red meat or fish in their diet may not get as much creatine naturally through regular food consumption. Therefore, those following a vegetarian or vegan diet may consider supplementing with some creatine monohydrate to help them get more of the compound.
- Strength or Power Athletes: Sprinters and Olympic weightlifters alike can benefit from creatine. Since it helps produce ATP, creatine has been shown to increase power output, particularly in heavy lifting or quick sprints. (12)
- Fitness Enthusiasts: Anyone following a strength training routine can get more out of their workouts with creatine, both before and after workouts, since it’s been shown to help build muscle and strength, as well as improve recovery. (12)(13)
- Aging Adults: Sarcopenia is an age-related condition defined by muscle loss, leading to decreased muscular strength and performance. Combining creatine supplementation with protein intake and strength training has been shown to mitigate the loss of muscle function while aging. (34)
Who Should Avoid Taking Creatine?
As the most widely-researched supplement on the market, creatine is regarded as safe for most everyone. Potential side effects can even be limited by keeping to the recommended dosage of 3 to 5 grams daily. (11) Nevertheless, certain individuals may want to consult their doctor or a licensed professional about its safety and efficacy before starting a new supplement:
- Those with kidney or liver disease
- Pregnant or nursing individuals
- Children under 18 years of age
In the past, experts were concerned about creatine’s impact on kidney health and function, as it can increase creatinine levels, which is a potential sign of kidney damage. However, this common misconception has been debunked over the last couple of decades in studies. (35) Still, if you already have pre-existing kidney conditions, make sure to talk to your doctor first.
Potential Risks and Side Effects of Creatine
Before adding any new supplement (even a pre-workout) to your regular routine, it’s best to consult a healthcare professional, especially if you have any pre-existing conditions. While creatine is a largely safe, well-researched supplement, according to the Mayo Clinic, there are some creatine side effects to consider.
- No Response: A small number of people, perhaps 20%, are called creatine non-responders: Their bodies don’t uptake creatine the same way most people do. (19)
- Potential Weight Gain: Although this isn’t necessarily a bad thing at all, creatine can cause some water retention and possible weight gain, according to the Cleveland Clinic.
- Potential Stomach Upset: Some athletes may experience some nausea or diarrhea after taking creatine, per the Cleveland Clinic. Every athlete’s body is different, and some may have a negative reaction to this supplement.
Creatine Supplements FAQs
What is creatine?
Creatine is a compound that’s found in your body’s muscles and brain. It helps your muscles use energy but it can also help with building strength, injury prevention, and overall brain health, according to the Mayo Clinic.
Outside of supplements, you can find creatine in red meat and seafood. However, these foods contain far less creatine than supplements. So, many people tend to opt for a creatine powder, capsule, or gummy.
Is it safe to take creatine every day?
It’s usually fine for most people to take daily, but we suggest checking with your healthcare provider before starting any new supplement or exercise routine.
Can I mix creatine with protein?
You absolutely can. Many people prefer to take creatine, especially unflavored creatines, with their protein shakes or smoothies to make it a bit more palatable. Feel free to mix away!
What’s the best type of creatine?
We’re fans of 1st Phorm Micronized creatine monohydrate, as creatine monohydrate is far and away the most researched and best-supported form of creatine. Dozens and dozens of studies support it; no other form of creatine has more than five studies.
The main exception is if creatine monohydrate gives you stomach cramps. If this is the case, a form like creatine hydrochloride or creatine nitrate might be easier on your belly.
Do I need to load creatine?
In short, no. Loading creatine involves taking 20 to 25 grams per day for the first week, dropping down to 5 or 10 grams for a few weeks, followed by one or two weeks off. Then, repeat. Loading may saturate your muscles a little more quickly, but it’s not necessary. Just taking the standard 3 to 5 grams per day should be sufficient to see results. (31)
When should I take creatine?
The effects of creatine accumulate over time. As far as timing goes in relation to your workouts, if you want to have particularly saturated muscles during exercise, creatine can be taken 30 to 45 minutes before exercise. However, studies have shown that taking creatine post-workout is better, overall, for body composition and strength. (23)
References
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- “Office of Dietary Supplements – Dietary Supplements for Exercise and Athletic Performance.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/#creatine. Accessed 5 Aug. 2025.
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