Creatine may be one of the most popular supplements for muscle growth — and for good reason. Creatine is an amino acid that 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 growth, training endurance, cognitive function, and post-workout recovery. (15)
But choosing between the different types of creatine can be tricky. So, to lend a helping hand, our team tested more than 40 top-performing picks across the category. With help and guidance from Jillian Kubala, RDN, a registered dietitian, we researched customer reviews and other verified sources to determine the best creatine supplements on the market today. If you want to reap the many benefits of creatine for yourself, odds are you’ll be able to find a worthwhile pick in our round-up.
Best Creatine Supplements of 2024
- Best Creatine Overall: Transparent Labs Creatine HMB
- Best Creatine Monohydrate: Jacked Factory Creatine Monohydrate
- Best Creatine for Muscle Growth: Transparent Labs Creatine HMB
- Best Creatine for Men: XWERKS Lift
- Best Tasting Creatine: Transparent Labs Creatine HMB
- Best Budget Creatine: Jacked Factory Creatine Monohydrate
- Best Unflavored Creatine: Onnit Creatine Monohydrate
- Best Creatine HCl: Kaged Creatine HCl
- Best Post-Workout Creatine: Jacked Factory Growth Surge
- Best Creatine for Women: Legion Recharge
- Best Creatine Pills: Kaged Creatine HCl Veggie Capsules
- Best Creatine Gummy: Swoly Creatine Gummy
- Best Creatine for Beginners: Bulk Supplements Creatine
Editor’s note: 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
Check out our best creatine round-up video for an up-close and personal look at some of the picks on our list. BarBend‘s Nick English walks you through the formulations of our favorite creatine supplements, and offers some expert insight on what you may like or dislike about them depending on your fitness wants and needs.
How We Tested and Chose the Best Creatine
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. Here are all the factors we considered.
Creatine Type
One of the first questions we asked for each supplement was which type of creatine was used. Common creatine types include creatine monohydrate powder, creatine HCL, creatine nitrate, creatine HMB, and Kre-Alkalyn — a patented form of creatine designed for improved absorption.
Each creatine type has its own list of benefits and uses, and your body can interact differently with each. We tested and included the creatine type for each chosen pick, along with the benefits of that particular formulation.
This widely-studied supplement is also available as a powder, capsule, and even as a chewable gummy. We tried all of these different types to offer some perspective on each.
Solubility
When taken as a powder, you’ll need to mix your creatine with water. That refreshing pre-, intra-, or post-workout beverage can be unsatisfying, though, if the powder is difficult to dissolve. We personally mixed and shook up a number of the creatine powders chosen for this list, noting how easily the formulations dissolved in the process.
Taste
We understand that flavor preferences are subjective, so we tried to provide variety. 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 round-up.
Price
Creatine supplements are some of the most affordable on the market. In testing, we found that quality options typically come in between 50 cents and $1, with some even getting down to just 32 cents for a single dose. 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 value supplement brands that are transparent about their product. So, 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.
Best Creatine Overall: 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.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Creatine Monohydrate
- Flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Peach Mango, Strawberry Lemonade
- Total Price: $49.99
- Servings per container: 30
- Third-Party Testing: Informed Choice certified
Pros
- The 5,000mg of creatine monohydrate per serving can help increase ATP turnover.
- The 1,500mg of HMB may help with muscle recovery. (24)
- You get 11 different flavors to choose from.
Cons
- Athletes looking for a creatine powder with multiple forms of creatine should look elsewhere.
- Unlike some pre-workouts with creatine, there are no stimulants in this product.
As far as formulation goes, we gave this product a 5 out of 5. Transparent Labs Creatine HMB packs in 5,000mg of high-quality creatine monohydrate per serving, which is ideal, as research suggests taking doses of creatine between three to five grams per day for at least 28 days may be effective to increase creatine levels in your muscles. (31)
We appreciate the inclusion of HMB, or hydroxymethyl butyrate. The 1.5g of this ingredient has been linked to creating a positive environment for recovery post-workout, allowing your tired and 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, RD, a registered dietitian. “This can impact energy, muscle function, recovery, and more.” In this product, you get 60 percent of your daily value.
Our best creatine powder, this supplement is available in 11 different flavors with no artificial sweeteners. “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 who’s also a certified nutrition coach. That being said, she gave it a 4 out of 5 for taste, as some people may prefer the lighter flavor.
Transparent Labs Creatine HMB.
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 1 out of 5.
Read our full Transparent Labs Creatine HMB Review.
Best Creatine Monohydrate: Jacked Factory Creatine Monohydrate
Jacked Factory's Creatine Monohydrate is about as straightforward a creatine as they come. It's also one of the best prices we've found on the market at just under 15 cents per serving.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Creatine Monohydrate
- Flavors: Unflavored
- Total Price: $34.99
- Servings per container: 85
- Third-Party Testing: N/A
Pros
- Each serving delivers 5,000mg of creatine monohydrate.
- Since it’s unflavored, you can take this creatine on its own or with other powders.
- One serving is only about $0.41.
Cons
- There are no add-ons like amino acids or HMB in this formula.
- This only comes in powdered form and isn’t available in capsules.
- There are no other flavored options.
Many companies try their hand at making a good creatine monohydrate supplement, but we think this one is top-notch. Each serving of Jacked Factory’s simple creatine houses 5,000mg of creatine monohydrate with no additional ingredients, earning the formulation a 5 out of 5.
“I like that [this product] doesn’t have any fillers or dyes,” according to Chelsea Rae Bourgeois, RDN, a registered dietitian. “No fluff is probably how they keep their costs low.”
Plus, it’s unflavored, so you can mix it with any beverage or stack it with other supplements. “It tastes like water to me,” according to our Head of Content and competitive weightlifter Kate Meier, so you don’t necessarily need to mix with other ingredients, either. She gave it a 5 out of 5 in the taste department however we recognize that some athletes may prefer at least one or two flavor options.
However, she did note that it didn’t dissolve entirely — “There was a little sediment that gathered at the bottom over time,” Meier said, giving the product a 4 out of 5 for solubility. Although specific creatine timing doesn’t necessarily matter, according to Kubala, research suggests that taking creatine shortly before and/or after a workout can be beneficial. (31) So, keep an electric stirrer handy.
We gave the price per serving a solid 5 out of 5. One 85-serving container costs $34.99, which is only about $0.41 per serve, making it among our most cost-friendly choices. Plus, this one is available on Amazon Prime, so you’ll get it in a matter of days.
[Related: Does Creatine Make You Gain Weight?]
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.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Creatine Monohydrate
- Flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Peach Mango, Strawberry Lemonade
- Total Price: $49.99
- Servings per container: 30
- Third-Party Testing: Informed Choice certified
Pros
- The 5,000mg dose of creatine can help support strength gain and muscle growth.
- You get 11 flavors to choose from, including an unflavored option.
- This formula has 60 percent of your daily vitamin D value.
Cons
- This creatine is only available in powdered form.
- Some athletes may want more post-workout ingredients.
- Finding the ideal water to powder ratio for optimal flavor takes practice.
Cranking out extended reps and sets can be a great way to achieve muscle gain, and TL’s 5,000mg of creatine monohydrate per serving, combined with HMB has been shown to increase strength better than taking either supplement on its own. (9) As a result, we gave this formulation a 5 out of 5, especially for muscle-growth-minded athletes.
“Transparent Labs Creatine HMB is a clinically-dosed and science-backed formula,” says Chelsea Rae Bourgeois, RDN, a registered dietitian, after reviewing the formula. “It contains five grams of creatine monohydrate, which can help maximize training and recovery.” Our testers agreed and gave this product a 5 out of 5 for efficacy.
A 5-gram scoop of Transparent Labs Creatine HMB.
Transparent Labs Creatine HMB is more expensive than many other products on this list though — in fact, we gave it a 1 out of 5 in the cost department. That’s not to say the cost isn’t worth it if it’s gains you’re after, but it definitely won’t fit into everyone’s budget.
“I tried the Peach Mango flavor and there is something a little off with it,” our lead tester noted, giving the flavor a 4 out of 5. “The flavor itself is good and pretty powderful, but I think the black pepper extract is likely what is altering the taste. It smells kind of spicy, and I found it to be a bit off-putting.” We also tried the Black Cherry flavor, which didn’t have that spiciness, but it did taste a little watered down, according to one of our other testers.
[Related: 14 Foods With Creatine To Fuel Your Next Workout]
Best Creatine for Men: XWERKS Lift
Lift is Xwerks' creatine monohydrate supplement. One bag comes with 80 five-gram servings of micronized creatine monohydrate, making it easy to mix into water, or with other supplements in a stack.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Micronized Creatine Monohydrate
- Flavors: Unflavored
- Total Price: $49.00
- Servings per container: 80
- Third-Party Testing: N/A
Pros
- This micronized creatine dissolves thoroughly in most liquids.
- The unflavored powder is versatile, mixing well with other flavors.
- This formula is straight creatine, no sugars added.
Cons
- This product is not third-party tested.
- There aren’t any flavor options here — this powder only comes unflavored.
While there’s no creatine product that’s specific to any gender, we like this creatine for athletes hitting the gym hard, bulking, and/or stacking multiple supplements daily. XWERKS Lift is a micronized creatine monohydrate, meaning it has a smaller granule size, allowing it to mix better with other supplements.
“This one doesn’t have a grainy taste at all,” according to our tester who gave this product a 4.75 out of 5 for solubility. “It mixed well, despite a tiny bit of settling after I left it untouched.” Plus, it comes unflavored, so it’s easy to stack — another positive for those who may be taking a whey protein powder, post-workout, and/or carb supplement mixed with their creatine.
Xwerks Lift Micronized Creatine Monohydrate
Considering you get 80 servings per $49 bag, we gave the cost a 5 out of 5. One serving costs $0.61, which is lower than a good chunk of other brands on the market.
“I found it almost entirely undetectable mixed with protein powder or in my morning coffee,” our tester noted, giving the formulation a 5 out of 5. “Though it was a bit bitter mixed in water alone, I still found it manageable to drink.” A creatine we can mix in virtually any beverage? Count us in.
An area we docked it though? Third-party testing — we had to give XWERKS a 2 out of 5 in this category. This product isn’t third-party tested, which can be an issue for high-level or professional athletes who compete, Jillian Kubala, RD, says.
“If you’re an athlete who wants their creatine supplement to multitask, this may not be the one for you,” says Chelsea Rae Bourgeois, RDN, a registered dietitian. “This simple formula doesn’t include added ingredients for performance.”
Read our full XWERKS Lift Review.
[Related: Creatine Vs. Pre-Workout — Differences and When to Take Each]
Best Tasting Creatine: 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.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Creatine Monohydrate
- Flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Peach Mango, Strawberry Lemonade
- Total Price: $49.99
- Servings per container: 30
- Third-Party Testing: Informed Choice certified
Pros
- This creatine comes in 11 flavor options, so there’s something for everyone.
- This product comes in powder and capsule form.
- Creatine HCl is Informed Sport-certified.
Cons
- We had some issues with solubility.
- This sits on the pricier end of the creatine spectrum.
Creatine HMB is available in 11 different flavors, which is quite the wide variety compared to other options on this list. There are your simple options like Orange and Blue Raspberry (one of our tester’s favorites), along with some more unique options, like Hawaiian Splash and Peach Mango. Our team gave the Black Cherry and Peach Mango a 4 out of 5.
We also enjoyed that Transparent Labs uses no artificial sweeteners, coloring, or preservatives. Instead, this creatine supplement uses Stevia, earning the formulation a 5 out of 5. Some athletes may experience an unpleasant aftertaste with this sweetener, but in our experience, that wasn’t the case. “I just recommend using a little more water than the brand recommends,” our tester suggests.
Creatine HMB is also a performance pick to go along with its impressive taste. Not only do you get 5,000mg of creatine monohydrate in each serving, but you also have 1,500mg of HMB. Our testers gave this product a 5 out of 5 for effectiveness, rendering it a pretty reliable creatine choice.
This included ingredient does push the price to more expensive numbers, though, so athletes on a budget may be better off with a different formulation containing solely creatine monohydrate.
Transparent Labs Creatine HMB.
Unfortunately, our tester had some issues with solubility and gave this product just a 3.5 out of 5 in that department. “I found some floaties in my mixture. If you don’t drink it all in one go, some of the chunks can settle.” For this reason, we recommend drinking your serving of Creatine HMB in one fell swoop — or, at least, giving your shaker bottle a strong mix.
Best Budget Creatine: Jacked Factory Creatine Monohydrate
Jacked Factory's Creatine Monohydrate is about as straightforward a creatine as they come. It's also one of the best prices we've found on the market at just under 15 cents per serving.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Creatine Monohydrate
- Flavors: Unflavored
- Total Price: $31.49
- Servings per container: 85
- Third-Party Testing: N/A
Pros
- Each serving costs just 37 cents, making it very budget-friendly.
- The formula is simple with no added ingredients or flavors.
- Jacked Factory’s creatine dissolves quickly.
Cons
- This is a single-ingredient formula, so you don’t get any add-ons.
- This only comes in powder form.
- You only get an unflavored option.
You already know that supplements can put a big dent in your bank account. But this creatine not only has plenty of research suggesting that it may be useful for growing muscle and increasing strength, it’s also one of the more affordable options you’ll find.
If all you want is a good creatine that won’t break the bank, Jacked Factory’s Creatine Monohydrate is a great choice — at 37 cents per serving, it’s well below the $1 to $2 dosage cost you’ll find with other creatines on the market — we even rated it a 5 out of 5 for cost.
This pick delivers 5g of creatine monohydrate per serving, and its powder mixes easily in liquid, earning a 4 out of 5 for solubility. Plus, its lack of flavoring means you can mix it with other supplements without off-putting flavor combinations.
You’re not going to find any stimulants, flavors, or other add-ons in this creatine. “This is an affordable creatine product but that’s exactly all you get,” according to Chelsea Rae Bourgeois, RDN, a registered dietitian. “If you want more performance-supporting ingredients, you’ll need to stack supplements.”
Personally, our Head of Content and competitive weightlifter Kate Meier likes the simplicity. “This creatine is about as straightforward as they come,” Meier noted, giving the powder a 5 out of 5 for formulation.
This product is packed with creatine monohydrate and devoid of artificial ingredients for just 41 cents per serving (a perfect 5 out of 5 for price per serving). You’d be hard-pressed to find a better creatine for a lower price than Jacked Factory’s Creatine Monohydrate.
Best Unflavored Creatine: Onnit Creatine Monohydrate
This unflavored powder offers a truly neutral taste (something that is surprisingly hard to come by on the supplement market). And at just $0.50 per serving, it's a steal.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Micronized Creatine Monohydrate
- Flavors: Unflavored
- Total Price: $14.99
- Servings per container: 30
- Third-Party Testing: Informed Sport
Pros
- This unflavored powder offers a truly neutral taste.
- The micronized creatine monohydrate dissolves fully in liquid.
- This price is right here at just $0.50 per serving.
Cons
- There are no flavor options for those who want a brand that offers both flavored and unflavored powders.
- You can’t buy this creatine in bulk — it comes in a 30-serving tub.
Though having a variety of flavor options can be fun, supplement stackers usually prefer an unflavored creatine powder. Onnit Creatine Monohydrate is a no frills creatine supplement — it’s 5g of micronized creatine monohydrate per serving, and comes in a very neutral unflavored powder. Our tester rated the taste (or lack-thereof) a 5 out of 5 — we consider this a big win for Onnit since a lot of “unflavored” powders aren’t truly unflavored.
This creatine is also a solid option for athletes paying close attention to their macros as it contains no ingredients outside of the creatine itself — you won’t find any additional carbs, fats, or calories in this blend, earning a 5 out of 5 for formulation.
“It dissolved really well for me,” our tester (and certified nutrition coach) noted, giving the solubility a 5 out of 5. This isn’t something you’ll find with all creatine monohydrates, and if you’re stacking with a variety of other powders, the small granule size is a huge plus — the last thing you want is your creatine powder clumping with your protein powder at the bottom of your shaker bottle.
The 5g dose is right on par for creatine monohydrates, and at $0.50 per serving, our team gave the price per serve a 3 out of 5. It’s certainly not the priciest option on the market but you can find even cheaper products. Plus, there’s no option to bulk buy, which some athletes may prefer.
Our team also gave Onnit’s creatine a 5 out of 5 for third-party testing. This one is Informed Sport certified, so it shouldn’t be an issue for competing athletes.
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.
Specs
- Creatine per serving: 750mg
- Type of Creatine: Creatine HCl
- Flavors: Unflavored, Lemon Lime, Fruit Punch, Vegetable Caps
- Total Price: $24.99
- Servings per container: 75
- Third-Party Testing: Informed-Sport Certified
Pros
- There’s anecdotal evidence that creatine HCl may digest more easily than monohydrate. (15)
- This product is Informed-Sport Certified, which can be great for competing athletes.
- Creatine HCl is also available in capsule form.
Cons
- There are limited flavor options.
- Creatine HCl does not include any added performance ingredients.
People with sensitive stomachs may prefer creatine hydrochloride, a more acidic form of creatine that may actually be easier on sensitive stomachs, as it’s closer to the pH of our stomach acid. (15)
We enjoyed Kaged Creatine HCl, thanks to its tasty flavor palette and easy solubility. We experienced no residue or floaties when mixing up a dose, and our tester, a certified nutrition coach, liked the Lemon Lime, giving the flavor and solubility a 5 out of 5. “I found it to be tart and not too sweet, like you may find with supplement powders,” they said. “It mixed really well, too.”
Plus, at roughly 33 cents per serving, it’s one of the most affordable supplements in this round-up, earning a 5 out of 5 for price per serving.
However, it does provide less creatine per serving than other alternatives. “To match other creatine supplements, you’ll be spending a lot more money per serving,” according to Chelsea Rae Bourgeois, RDN, a registered dietitian. With that said, our testers rated this creatine at 5 out of 5 for both taste and price.
Kaged Creatine HCl is also third-party tested by Informed Sport, so it’s safe for competing athletes. This certification can go a long way in reassuring that the ingredients listed on the supplement are the only ingredients present in the formulation — no banned substances lurk in the shadows.
Creatine HCl may not be for everyone, but athletes wanting a change of pace can certainly give it a whirl — without the fear of stomach discomfort that may be more present in other creatine types. (15) However, there are no studies that compare creatine HCl to monohydrate, so it’s not too clear whether there’s any added benefit, according to Jillian Kubala, RD, a registered dietitian.
Best Post-Workout with 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'.
Specs
- Creatine per serving: 3,000mg
- Type of Creatine: Creatine Monohydrate
- Flavors: Black Cherry, Blue Raspberry, Blueberry Lemonade, Cherry Limeade, Fruit Punch, Grape, Sour Peach Rings, Strawberry Lemonade, Swoleberry, Unflavored, Watermelon
- Total Price: $31.49
- Servings per container: 30
- Third-Party Testing: N/A
Pros
- This formulation has post-workout ingredients, like betaine.
- This product comes in 11 delicious flavors.
- This supplement can be taken during or post-training.
Cons
- Other supplements pack more creatine per serving.
- This supplement needs to be mixed thoroughly to prevent clumping.
For our post-workout pick, we chose a creatine supplement containing 3,000mg of creatine monohydrate, which may aid in muscle recovery and support strength gain. (7) Plus, this supplement contains various other ingredients that may help promote recovery.
The betaine may help promote recovery after intense workouts, thanks to its potential to 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.
The formulation at play with Jacked Factory’s Growth Surge includes 3,000mg of creatine monohydrate, as well as 3,200mg of beta-alanine and 2,500mg of betaine anhydrous. While these added ingredients may be helpful for post-workout recovery, our team gave the formulation a 3.5 out of 5, as we wish there were more creatine per serving.
From a taste perspective, we enjoyed the variety at play across the different flavors. Our tester (and certified nutrition coach) tried the Cherry Limeade specifically, 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 — she still gave the taste a 5 out of 5 rating.
When it comes to mixing a drink for your training, though, we highly recommend giving Growth Surge a fair shake (pun intended). We gave solubility a 3 out of 5, as we noticed a heavy presence of floaties. For those who hate clumping, this may not be the best pick.
[Related: Should You Take Creatine Before or After a Workout?]
Best Creatine For Women: 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.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Micronized Creatine
- Flavors: Grape, Fruit Punch, Blue Raspberry, Strawberry Kiwi, Unflavored, Watermelon, Strawberry Lemonade
- Total Price: $26.99
- Servings per container: 30
- Third-Party Testing: Labdoor Certified
Pros
- Athletes who prioritize lean muscle growth will appreciate the creatine and carnitine here.
- You can get this formula in multiple flavors — we liked Strawberry Lemonade.
- Those wanting a more complete post-workout formulation will appreciate the inclusion of corosolic acid.
Cons
- This product only comes in powder form.
- Those who are looking for a more straightforward creatine supplement should opt for a basic creatine powder or capsule.
There’s no one creatine that’s necessarily best for any gender identity. That being said, we like this pick for its impressive 5,000mg of micronized creatine. This value is in-line with recommended servings for optimal ATP turnover, which can help promote strength gain and lean muscle growth. (2) We gave the formula an overall 5 out of 5.
Additionally, the “micronized” label means that this supplement is broken down more into tinier particles, which may help with better absorption rates than other creatine formulations. (18) However, there’s no firm evidence that provides micronized creatine has lower digestive side effects or significantly better absorption, according to Jillian Kubala, RD, a registered dietitian.
We also appreciate Recharge’s heightened focus on post-workout recovery with key ingredients like corosolic acid.. This ingredient is included to help improve exercise performance, but there’s no firm research that proves it can actually benefit your training or recovery, Kubala says. Also, the 2.1g serving of carnitine has been linked to increased muscle mass, accompanied by weight loss and reduced physical and mental fatigue. (30)
Athletes get multiple flavor options. Our tester and certified nutrition coach tried the Strawberry Lemonade, noting that the taste was, “Pretty sweet, but also tart … I liked it.” Also, this creatine powder was a breeze to blend up, showing no issues with solubility and no grittiness when sipped throughout our post-workout cooldowns. Our team gave this product a 5 out of 5 for both taste and solubility.
Nick English testing Legion Recharge
To be clear: Any option on this list will suit a woman just fine. However, “Legion Recharge is sweetened with stevia, which isn’t tolerated by everyone,” says Chelsea Rae Bourgeois, RDN. “Even the unflavored option includes the natural sweetener.” So, if you’re sensitive to added sweeteners, you may prefer another pick.
Read our full Legion Recharge Review.
Best Creatine Pills: Kaged Creatine HCl Veggie Capsules
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.
Specs
- Creatine per serving: 750mg
- Type of Creatine: Creatine HCl
- Flavors: Vegetable Caps
- Total Price: $24.99
- Servings per container: 75
- Third-Party Testing: Informed-Sport Certified
Pros
- These capsules are convenient for travel or throwing in a gym bag.
- You don’t need to mix this supplement with any other ingredients.
- The pill form may help minimize unwanted bloating.
Cons
- The dose is smaller than most other creatine supplements, so you may have to take more than one capsule.
- This creatine only comes in monohydrate form.
Kaged Creatine HCl comes in easy-to-take capsules, making them a great choice for travel and people on-the-go. Each serving contains creatine hydrochloride and nothing else, which makes it a solid pick for athletes who want a straightforward creatine supplement that they can easily stack with other supplements or use solo.
“Where most creatine supplements are in powder form, Kaged Creatine HCl Veggie Capsules really change the game,” says Chelsea Rae Bourgeois, RDN. And while we love the simplicity and convenience of this formula, we had to give it a 1 out of 5 for the actual creatine value, as you only get 750mg per serving.
Additionally, the pH level of this creatine type is closer to that of your stomach acid, which make for less digestive issues than some might experience with other creatine types such as creatine monohydrate. (15)
It should be noted, though, that each bottle contains 75 creatine capsules, equating to one capsule per serving. That can be ideal for athletes that are pill-averse, but remember that your recommended creatine intake can vary depending on your body weight, so you may need to take more to reach optimal levels. (15)
“Since each capsule provides 750mg of creatine, you’d have to take several capsules to match any of the other creatine supplements on the market,” Bourgeois says. With that said, we did give this supplement a 5 out of 5 for third-party testing, as it’s Informed-Sport Certified.
We also gave the $0.33 per serving a solid 5 out of 5. This is definitely a budget-friendly pick but keep in mind, you may need to take more than one serving at a time to reach your optimal creatine level.
Best Creatine Gummy: Swoly Creatine Gummies
These gummies boast 4g of creatine monohydrate and come in a delicious strawberry flavor. You do need to chew 5 for a full dose, but they're so tasty, we don't think you'll have any complaints about that.
Specs
- Creatine per serving: 4,000mg
- Type of Creatine: Creatine Monohydrate
- Flavors: Strawberry
- Total Price: $29.98
- Servings per container: 30
- Third-Party Testing: N/A
Pros
- Our tester loved the strawberry flavor.
- You get 4g of monohydrate per serving, which is within the recommended value.
- These gummies are easy to take on-the-go.
Cons
- Swoly gummies contain 2.5g of sugar per serving.
- The serving size is five gummies.
- This product does contain artificial flavors, which some may try to avoid.
Gummies can be a delicious way to take your supplements. Swoly Creatine Mono Gummies fall right in line here — “I thought these creatine gummies were freakin’ delicious,” our Head of Content and lead product tester Kate Meier noted, giving the flavor a 5 out of 5.
It’s easy to take gummies (like these from Swoly) with you on the road, making them one of the simplest options on this list. However, you’ll find 2.5g of added sugar, as well as artificial flavoring in one serving, earning the formulation a 4 out of 5. If you’re watching your macros closely — bodybuilders, we’re looking at you — that sugar is an important note.
Aside from the sugar, there are 4 grams of creatine monohydrate in each serving of Swoly gummies. This is right in range for your daily recommended 3 to 5g, but most of the best creatine brands dose their creatine monohydrate products closer to 5g, making this one a bit on the low side. (29)
We gave these gummies a 5 out of 5 for swallowability. “They’re so easy to eat and delicious,” Meier said. “I genuinely look forward to eating these.” Meier’s enthusiasm can’t hide the fact that this is an expensive supplement, though. Swoly’s 30-serving bottle costs $34.99, putting these gummies at $1.17 per serving — almost $0.75 per serving higher than other creatines. But as Meier puts it, “They’re expensive for sure, but if you need a gummy option, these are so good.”
One thing to note: Creatine gummies are relatively new, according to Chelsea Rae Bourgeois, RDN, a registered dietitian. “Most research has looked at the effects of creatine powders,” she says. “There hasn’t been much research, if any, on creatine gummies and digestion’s impact on their effects.” So, if you’re doubtful, opt for a powder.
Best Creatine for Beginners: Bulk Supplements Creatine
This creatine is clean and simple. It comes with 2.5 grams of micronized creatine per serving, and you can buy it in bulk to save money. Plus, it's tested both in-house and by a third party for any impurities.
Specs
- Creatine per serving: 5,000mg
- Type of Creatine: Creatine Monohydrate
- Flavors: Unflavored
- Total Price: $15.96
- Servings per container: 50
- Third-Party Testing: Third-party lab tested
Pros
- This formula has 5,000mg of creatine per serving, a good starting point for new athletes. (2)
- You can buy this product in bulk with sizes available from 100 grams to 55 pounds.
- This creatine powder mixes easily with little to no residue at the end of consumption.
Cons
- Some athletes may want added ingredients, which this doesn’t have.
- There are no flavor options.
If you’re a beginner looking for a product that can potentially help boost your athletic performance, this pick is simple and — we think — a great starting point. “Bulk supplements did an excellent job with this creatine powder,” according to Chelsea Rae Bourgeois, RDN, a registered dietitian. “You get 5g of micronized creatine and no added ingredients, so it’s incredibly simple.”
Bulk Supplements Creatine is 100 percent pure creatine monohydrate and includes no other ingredients, earning a 5 out of 5 for formulation. This can be a great option for beginners because it allows you to see how that ingredient alone may affect your performance and recovery.
Bulk Supplements Creatine is also free of sugar, soy, dairy, yeast, gluten, and additives, which may make it a great option for those who have intolerances or dietary allergies. The powder comes in six buying options from three and a half ounces all the way up to 55 pounds, earning a 5 out of 5 for cost.
If a powder isn’t your thing, you can purchase one of four capsule options, including either vegetarian or gelatin capsules at either 100 or 300 capsules per bottle.
Bulk Supplements Creatine Monohydrate.
Finally, we appreciate this creatine supplement when looking from a novice’s viewpoint because the powder itself is easy to blend. Our tester, a certified nutrition coach, noted that this Bulk Supplements profile mixes well with different liquids, creating no issues when added to a stack of pre-workout or post-workout formulations. “However, I noticed this bag doesn’t come with a scooper,” she says, which is a bit of a downside for those looking for a reliable measuring tool.
However, we did have a bit of an issue when it comes to third-party testing of this product. While the site claims this creatine went through multiple tests, there are no certifications from a trustworthy organization. For that reason, we gave it just a 3 out of 5 for third-party testing.
Read our full Bulk Supplements Creatine Review.
Potential Benefits of Creatine
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 percent. (12) So, creatine may be able to help you bust out an extra rep or two for power-focused exercises like the bench press, medicine ball slams, and box jumps.
Additionally, a review of creatine for exercise performance found that creatine seems to pose no health risks and may boost performance in those who are performing max reps or sprints. (11)
More Muscle Growth
While creatine has been strongly linked to improved performance in training, some studies show it can also help build muscle. This is, in part, due to creatine’s ability to help the body crank out extra reps, which can lead to boosted strength over time. Other research has also found creatine to be linked to lean muscle gains. (13)
Other Potential Benefits
Creatine isn’t only for strength training — it may help in a variety of other areas, too. Creatine may also have benefits for mental health, as some research suggests it may help alleviate symptoms in some people with depression. That being said, more research is needed in this area. (14)
Additionally, early studies researching creatine’s effect on depressive disorders suggest that regular supplementation may help athletes by reducing disruptions in brain energy production, storage, and utilization. (15) (16) Creatine may also help improve your kidney functions, making it an excellent supplement option for athletes suffering from chronic kidney disease. (17)
How to Choose the Best Creatine for You
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
We provide a pretty serious price range on this list with picks ranging from 33 cents per serving all the way up to $3.00 per dose. These prices fluctuate depending on the formulation, ingredient list, dosage, and type of creatine used in the formulation. Monohydrate tends to be the most cost-friendly. Of course, though, be sure to look for a creatine supplement that comfortably fits into your budget.
Dosage
The correct dosage varies depending on personal preference. Generally, aim to consume about 0.03 grams of creatine per kilogram of bodyweight per day. But some athletes can even take up to 10 grams of creatine daily if their activity levels call for it. (15)
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. (15)
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 has been linked to potential fat loss and strength gains. (9)
Ultimately, the best type of creatine is the type that makes sense for your lifestyle and your goals, but you’ll want to consider which type makes the most sense for your personal needs.
Formulation
There is no right or wrong formulation but there is likely one pick that’s best for you. Creatine supplements come in pills or powders. So, if you have a hard time swallowing pills, a powder 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.
Additionally, some creatine supplements come with other ingredients. For example, you may prefer a pre-workout 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.
[Related: Should You Take Creatine Before or After a Workout?]
Potential Risks and Side Effects of Creatine
Before adding any new supplement 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 side effects to consider.
Some People Don’t Respond to Creatine
A small number of people, perhaps twenty percent, are called creatine non-responders: Their bodies don’t uptake creatine the same way most people do. (19) It’s hard to know if you’re one of them until you start taking it. This is one of the reasons it’s great that creatine is so inexpensive: You’re not down too much money if you come to find that you don’t respond to the supplement.
Potential Weight Gain
Although this isn’t necessarily a bad thing at all, creatine can cause some water retention, according to the Cleveland Clinic. As a result, you may see the number on your scale go up. However, this is because the supplement may cause you to hold a little extra water. Unless you’re eating more calories than you burn (aka a surplus), the gained weight likely won’t be body fat.
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. This isn’t super common but if you have a sensitive stomach, it’s best to start with very little doses and gradually increase the amount you’re taking as you assess your tolerance.
[Related: 4 Creatine Side Effects You Need to Know About]
Final Word
Creatine works by drawing water into your muscles, and this hydration over time can potentially provide more power to boost athletic performance. You can choose from creatine monohydrate, creatine hydrochloride, or creatine with added supplements — all will generally have the same effects; you just need to decide which one will suit your lifestyle and workout regimen best.
Once you’ve weighed your options, let this list be your total guide to all things creatine — what it can be used for, what you should consider before buying, what you’re going to pay for it — to help you find the perfect match for your needs.
FAQs
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!
How much does creatine cost?
Creatine can vary in its pricing because it is such a versatile product. If you’re budget-conscious, this list has choices that go as low as around $0.39 per serving, and as high as about $2.50 per serving with many options in between those prices. The average price for creatine is $1.11 per serving, but it’s important to note that not all of these supplements are straight creatine. We include some pretty stacked pre-workout supplements that contain creatine, which may make the average price a bit higher than market.
What's the best type of creatine?
We’re fans of Transparent Labs Creatine HMB, 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. There’s no evidence any of the other forms, like creatine hydrochloride, nitrate, Kre-Alkalyn, (and so on) are more effective. The main exception is if creatine monohydrate gives you stomach cramps. If this is the case, a form like hydrochloride or nitrate might be easier on your belly.
What is the best creatine supplement?
Although this may be dependent on your individual needs, we think that Transparent Labs Creatine HMB supplement is the best choice. It comes with no other ingredients beyond creatine monohydrate and HMB, and has a clinically effective dose of 5,000mg per serving. It also is totally unflavored, so it mixes well with anything.
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 five 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 three to five grams per day is 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)
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