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We Reviewed 20 Creatine Monohydrate Supplements — These Are the 8 We Recommend, if You’re Looking for a Boost in Your Workouts

Creatine is one of the most well-known and widely used supplements in the fitness world. Athletes and gym-goers have relied on it for years to boost performance, improve strength, and enhance muscle growth.

 It’s a substance that our bodies make naturally from three amino acids (the building blocks of proteins): arginine, glycine, and methionine. However, many people choose to supplement creatine to increase their muscle stores of it.

 Creatine helps supply energy to muscles during high-intensity exercise, making it a go-to choice for anyone looking to level up their workouts.
There are a few different types of creatine supplements to choose from. We focused on creatine monohydrate, the most commonly used form, which is backed by years of clinical research.

 Just like any nutritional supplement, there’s the question of quality. With some brands offering better absorption rates, added ingredients for improved performance, and various flavors to make it more enjoyable, choosing the right creatine can be tricky if you don’t know what to look for. As a registered dietitian, I aim to recommend high-quality, third-party-tested products that are free of unwanted additives. However, with so many different creatine monohydrate supplements on the market, it can be hard to know where to start.

In this article, we’ll dive into the world of creatine and break down what differentiates the various products and brands. From powders to capsules to gummies — we’ll look at the best supplement options for supporting your fitness goals and highlight what makes each one worth considering. Whether you’re a fitness beginner, a seasoned athlete, or a pro, understanding what’s in your creatine supplement can help you make the best choice for your body and training regimen.

Nick Lemke, RDN, of Clutch Performance Nutrition, recommends Thorne Creatine as one of his top picks when advising his athletes on creatine supplementation. “Creatine is one of the most studied supplements on the market and helps the body make quick energy, supporting muscle growth, strength, and faster recovery, making it a great choice for active individuals.”

Thorne Creatine is third-party tested and NSF Certified for Sport, meaning the formula is tested for compliance with label claims and to ensure that it does not contain any of the 290-plus substances banned by major athletic organizations. Lemke notes that he “only recommends NSF-certified brands, to ensure purity and avoid unwanted additives.” The formula is free of gluten, soy, and dairy. It is also micronized, meaning it dissolves better in liquids than non-micronized creatine options.

As an added benefit, Thorne Creatine is available in 90- or 180-serving jugs. With a recommended dosage of one scoop daily, the bulk container can last up to five months, which is about $15 a month in total cost.

Creatine can benefit women, particularly by improving strength and supporting muscle recovery. Some research suggests that it may even help manage mental fatigue.

 Add the benefits of collagen and branched-chain amino acids (BCAAs), and you have a powerful formula. Old School Labs Creatine Monohydrate for Women is our top choice in this category.

Old School Labs Creatine Monohydrate for Women is not third-party tested, but it is manufactured in a facility that conforms to Current Good Manufacturing Practices (CGMP). The formula contains no genetically modified organisms (non-GMO) and is unflavored. A daily dose of one scoop is recommended. In that scoop, you will receive 5 grams of creatine monohydrate, 2,000 milligrams of hydrolyzed collagen from grass-fed, pasture-raised cows, and 1,000 milligrams of BCAAs.

While more research is needed, some studies show that collagen may improve skin elasticity, support joint and bone health, strengthen hair and nails, and help maintain muscle mass, especially when combined with exercise, making it a valuable supplement for women.

 BCAAs (isoleucine, leucine, and valine) are important amino acids, which are the building blocks of protein. BCAAs can help promote muscle growth, prevent muscle breakdown during intense workouts, support muscle recovery, and may reduce exercise-induced fatigue.

 Pair these two ingredients with creatine monohydrate, and you have an explosive combination that aids with endurance and acts as an energy reserve to fuel athletic performance. The supplement costs around $30 for 30 servings, making it one of the pricier options on this list.
Klean Athlete’s Klean Creatine wins as our best creatine for men. Lisa Young, PhD, RDN, recommends creatine monohydrate for many of her male clients. “It supports muscle strength, cognitive function, and energy production,” she says.

Creatine is a popular supplement for men, particularly those looking to enhance physical performance and build muscle mass. Creatine works by increasing the availability of adenosine triphosphate, or ATP, the primary energy source for muscle contractions, allowing for more intense workouts and quicker recovery.

 Creatine can improve strength, endurance, and overall athletic performance, benefiting weight lifting, high-intensity sports, and resistance training. Additionally, creatine supports muscle growth by promoting greater protein synthesis, which helps repair and build muscle tissue. Beyond physical performance, creatine may also support brain health and improve cognitive function, providing mental and physical benefits for men.

Klean Creatine is third-party tested, NSF Certified for Sport, non-GMO, and free of gluten, artificial coloring, flavor, and sweeteners.

Some people prefer taking a nutritional supplement in capsule form rather than powder. Our favorite supplement in this form is NOW Sports Creatine Monohydrate Capsules.

This product is third-party tested and Informed Sport certified, meaning the formula has been tested for banned substances and manufactured to high-quality standards. The capsules are vegan, non-GMO, and free of corn, dairy, soy, nuts, egg, and gluten. The bottom line is that what you see is what you get. Six vegetarian capsules will provide 4.5 grams of creatine monohydrate.

One drawback of capsules over powder is the number of capsules required to match one scoop of powder. Most creatine powders provide 5 grams of creatine monohydrate per scoop as the recommended dosage. To get that much creatine from this supplement, the serving size is six capsules. This can bump up the cost significantly, as even the large bottle size of 240 capsules will require two and a half bottles to meet the recommended daily dosage over a 90-day period.

Gummies can be another great option for those who prefer an alternative to powders for their daily creatine supplement. Gummy supplements are convenient for travel, ideal for those who dislike powders, and perfect for anyone who enjoys a treat-like flavor while taking their supplements. Our top choice in this category is Create Creatine Monohydrate Gummies.

This product is third-party tested and NSF Certified for Sport. The gummies are non-GMO, gluten-free, and suitable for vegans or vegetarians. With each gummy providing 1.5 grams of creatine monohydrate, you can consume anywhere from two to four gummies daily to meet your creatine needs, based on your individual health goals (something to keep in mind, as the price per dose will increase if you take more). Create also has a subscription program that may offset some costs, so check it out if creatine gummies are something you are interested in.

Create Creatine Monohydrate Gummies come in four flavors: Orange, Blue Raspberry, Watermelon, and Sour Green Apple. Each serving of three gummies contains 1.8 grams of added sugar to enhance the taste. While this amount of sugar is on the lower end compared with other creatine gummies, it’s still added sugar and is something to be aware of. Consuming sugar in high amounts can contribute to weight gain, increase the risk of metabolic disorders, and promote inflammation or blood sugar imbalances. It is best to find supplements with little to no added sugar.

Finding affordable high-quality creatine that is sourced from clean ingredients, third-party tested, and backed by research is hard to come by. Momentous Creatine comes out to just 33 cents per serving — which is why it’s our pick for the best value creatine monohydrate supplement.

Momentous Creatine is sourced from Germany and is free of gluten, additives, and any additional sweeteners. The formula is NSF Certified for Sport, ensuring product purity and safety. Momentous Creatine is non-GMO and vegan.

For the best value, take advantage of the “subscribe and save” option on the Momentous website. You can choose your preferred delivery frequency and skip or cancel anytime. This saves you money and ensures that you never miss a dose by running out of stock before your next canister arrives.

A pre-workout supplement may help maximize performance and efficiency, making workouts more productive. Some nutrients that have been looked at in pre-workout supplements include beta-alanine, L-arginine, and caffeine.

 For a creatine monohydrate and pre-workout combo, we have chosen Naked Energy Pre-Workout as our top pick.

Naked Energy Pre-Workout is third-party tested, non-GMO, vegan, and free of gluten, soy, artificial flavors, and colors. It comes in four varieties: Unflavored, Fruit Punch, Citrus, and Stimulant-Free. Note that the Fruit Punch and Citrus options contain added cane sugar for flavor.

For roughly 90 cents a serving, Naked Energy Pre-Workout provides 1 gram of creatine, 2 grams of beta-alanine, 1 gram of L-arginine, and 200 milligrams of caffeine. This offers a nutrient combination that may enhance performance.

 Creatine has been found to boost strength and power by replenishing energy stores, enabling more intense training and promoting muscle growth.

 Beta-alanine may help reduce muscle fatigue and improve endurance during high-intensity exercise.

 L-arginine may increase blood flow, delivering more oxygen and nutrients to muscles.

 Lastly, caffeine may provide a significant energy boost for some, increasing focus, alertness, and stamina.

Promix Non-GMO Micronized Creatine Sticks are our top pick for the best on-the-go creatine supplement. Each stick provides 5 grams of creatine monohydrate. The formula is micronized, allowing it to mix into liquids easily, allowing for a conveniently quick pour, shake, and go.

Promix Non-GMO Creatine Sticks are third-party tested, and traceability testing is provided on every product batch. The formula is vegan, Non-GMO Project verified, and free of gluten, dairy, and soy.

At a one-time purchase price of $32 for 30 sticks (or 30 servings), the cost per serving is just over $1, which is higher than other creatine options. However, Promix offers a “subscribe and save” option that can help lower costs. While the convenience of stick packs comes with an added price, it’s much easier than carrying around a bulky jug while traveling or on the go.

Sunwarrior offers Active Creatine for Her, starting at $34.97 for 50 servings. When we reviewed it, we liked that it had a base of creatine monohydrate and specific ingredients targeted for women, such as diindolylmethane, L-theanine, ashwagandha, and black cohosh. However, it ultimately didn’t make our list because it is not third-party tested, and while the added ingredients can be helpful for women specifically, not every woman should consume them, due to various health concerns and the potential for interactions with certain medications and herbs. For more about Sunwarrior, visit sunwarrior.com.

PeachPerfect offers Creatine Gummies, starting at a one-time purchase price of $39.99 for a pack of 30 servings. When we reviewed it, we liked that it is third-party tested, and one serving of five gummies provides 5 grams of creatine monohydrate. However, it didn’t make our list because a serving size contains more sugar than our chosen creatine gummies. Five Peach Perfect gummies contain 5 grams of sugar, compared with 1.8 grams in the gummies on our list. For more about Peach Perfect, visit peachperfect.com.

When curating our top recommendations, we prioritized brands that offer high-quality, third-party-tested products. To compile this list of supplements, I examined more than 20 products. I also consulted with other experts in the field, including Lisa Young, PhD, RDN, and Nick Lemke, RDN.

As a registered dietitian, I aim to make nutritional information accessible to readers. I regularly engage with the latest research and nutritional insights to enhance my understanding and learn how to apply it to patient care.

With the abundance of creatine supplements on the market, there are a few factors to consider when choosing the right one for you:

Third-party testing: This ensures that the product meets safety, potency, and purity standards, so you know exactly what you’re putting into your body. Organizations that offer third-party testing include:

  • NSF International is a product testing, inspection, and certification organization for public health standards.
  • NSF Certified for Sport is an independent third-party certification program helping athletes make safer decisions when choosing sports supplements.
  • United States Pharmacopeia is an independent, scientific nonprofit organization that aims to help protect patient safety in medicines, dietary supplements, and foods worldwide.
  • ConsumerLab.com evaluates consumer products related to health, wellness, and nutrition, providing independent test results and information to help consumers and healthcare professionals identify the best products.
  • Informed Choice is a global quality assurance and third-party supplement testing program designed to minimize the risk of dietary supplement products being contaminated with prohibited and potentially harmful substances.
  • Clean Label Project focuses on food and product safety issues consumers increasingly care about, such as the presence of heavy metals, pesticide residues, plasticizers, and other chemicals of concern, as well as truth in labeling.

Clinically studied ingredients: Using clinically studied ingredients is crucial because it helps ensure safety, efficacy, and reliability. Clinically backed ingredients offer evidence-based support, reducing the risk of adverse effects and ensuring that the product delivers measurable benefits. As Lemke states, “Creatine monohydrate is the best form — it’s safe, effective, and backed by decades of research.”

Price: Creatine supplement prices can increase dramatically as various ingredients are added or the form changes. For example, a single-serving creatine stick will cost more than one serving from a jug. Capsules may cost more than powder, as you will go through capsules quicker than scoops of powder, merely due to the recommended serving size.

Form: Whether it’s a powder, capsule, or gummy, choose a format you’re comfortable with. This is especially important if the recommended dose is more than once per day. You want to choose a supplement you will take.

Special dietary needs: For example, if you are vegan or vegetarian, be sure the supplement you choose uses plant-based ingredients to complement your lifestyle.

Additives, fillers, sugar: The fewer additives, the better. In addition, sugar is sometimes added to improve the flavor of gummies. If you’re trying to limit sugar, many options are available with little to no sugar added.

Creatine is highly regarded for its benefits in enhancing athletic performance, particularly during activities that require short bursts of energy, such as weight lifting, sprinting, and high-intensity interval training.

 One of its primary advantages is that it helps replenish adenosine triphosphate, or ATP, the energy source used by the body.

 Creatine is also known for its ability to increase muscle mass by promoting water retention in muscle cells and stimulating protein synthesis.
Additionally, research has shown that it may have cognitive benefits, potentially in terms of improving memory and brain function. However, more research is needed in this area to understand the benefits more fully.

Creatine supplementation does come with some downsides. One of the most common side effects is water retention. Some may report weight gain or a feeling of being bloated.

 This increase in water weight may be undesirable for athletes and nonathletes alike. Moreover, while creatine is generally considered safe for healthy individuals, long-term use without proper hydration can strain the kidneys, especially in those with preexisting kidney conditions.

 As with any supplement, it’s important to consider individual needs and consult a healthcare professional before starting a creatine regimen.
When selecting a high-quality creatine supplement, the first thing to look for is creatine monohydrate, the most researched and proven form of creatine for improving strength and performance.

 Ensure that the supplement is made with pure creatine monohydrate, without unnecessary fillers or additives, which can reduce the quality and effectiveness of the product. An added benefit is the use of micronized creatine in the supplement, meaning it has been processed into smaller particles to improve solubility and absorption, making it easier to mix into liquids. Some research even states that micronized creatine is easier for the body to use.

Another important factor is the brand’s reputation and transparency. Choose a creatine supplement from a reputable company that conducts third-party testing to ensure that the product is free of contaminants and banned substances. It’s also beneficial to check the ingredient list to confirm the absence of artificial colors, sweeteners, and other chemicals that don’t contribute to the supplement’s effectiveness.

Finally, consider the price, but don’t compromise on quality simply to get a less expensive option, as some lower-cost creatines may be impure or less effective.

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