This content should not be considered medical advice. The information provided is not meant to diagnose or treat any health conditions. Consult with your doctor before beginning a new exercise routine or taking any new supplements.
Creatine isn’t just about bulking up. Whether you’re an athlete or someone looking to level up muscle gains and improve your workout, creatine can increase power and strength while also speeding up recovery after intense training.
Creatine is an amino acid that our bodies produce and it’s also found in foods like meat, poultry, seafood and milk. Intense workouts can increase how much creatine your body needs. Supplementation may give you an extra supply to fuel your muscles, especially during workouts, and help you reach your performance goals.
As a registered dietitian, I researched creatine supplements based on brand reputation, price, ingredients, third-party testing, customer reviews and manufacturers compliant with Good Manufacturing Practice (cGMP). I specifically looked for supplements certified by third-party testers like the National Science Foundation (NSF), NSF Certified for Sport, USP, Banned Substances Control Group (BSCG), UL or ConsumerLab test.
The FDA doesn’t test supplements before they’re on the market, but these independent companies test supplements to verify safety, quality and label accuracy. NSF Certified for Sport means the supplements were tested by a third party for drug contaminants and undeclared ingredients, which is important for athletes to avoid testing positive for banned substances.
Thorne is a top supplement brand that extensively tests for contaminants and is trusted by athletes. Creatine monohydrate is the only ingredient, free of toxic metals, banned substances and other harmful ingredients and manufactured in the U.S.
One scoop is a serving containing 5 grams of pure creatine monohydrate. The micronized form of creatine monohydrate is said to be more soluble and easy to dissolve, although the powdered sugar-like texture is a common complaint in customer reviews.
Klean Athlete was founded “by athletes for athletes.” The supplement company maintains high testing standards including testing all raw materials for identity. The complete product line is non-GMO and formulated without wheat, gluten, artificial coloring, flavoring or sweeteners. The company holds several certifications and the manufacturing facilities in the U.S. are NSF-GMP certified.
Klean Creatine is GMP-certified and NSF Certified for Sport. Like Thorne creatine, the focus is on purity and quality. For that reason, both brands are a favorite of competitive and professional athletes, according to the websites. One scoop is a serving containing 5 grams of creatine monohydrate.
Nutricost creatine is available in a few flavors for those who would like an alternative to the taste and smell of unflavored creatine. The micronized form is designed for easy mixing and better absorbability. Compared to other brands, this creatine supplement stands out as one of the most affordable, with a cost of 33 cents per serving.
This brand shows a commitment to quality through third-party testing and manufacturing products in GMP-compliant facilities. It’s important to note that despite undergoing third-party testing, the supplement is not certified for sports. This brand is a good option for fitness enthusiasts who want to level up their workouts and gain muscle.
This brand makes sports supplements with clean ingredients and no artificial flavors, colors, sweeteners or mixing agents. Compared to other unflavored creatine powders, the taste and flavor of Naked creatine receive positive feedback in reviews. Naked simplifies the purchasing experience with a website tool that helps you select the right supplements based on goals and restrictions or allergies and the creatine is conveniently sold in 1.1 pounds and 2.2 pounds.
Naked products are manufactured in the U.S. in a GMP-certified facility. This brand opted to have the Informed Choice Trusted by Sport certification. While both NSF and Informed Sport test for banned ingredients, the US Anti-Doping Agency only recognizes NSF Certified for Sport.
The combination of 5 grams of creatine, Transparent Labs Creatine contains HMB, BioPerine and vitamin D may have added benefits. HMB helps build muscle, but creatine and HMB combined may not mean extra gains at the gym, according to a recent study.
Instead, evidence supports that HMB and vitamin D paired together may prevent muscle loss or even improve gains. BioPerine, an extract from black pepper (dried fruits of Piper nigrum), may help increase the absorption of other nutrients and supplements.
This product is third-party tested for banned substances and the Informed Choice certification. The biggest downside is the price. But if a creatine supplement with potential extra health benefits from a trusted brand is a top priority, the $1.67 per serving may not be a factor.
When you’re shopping for supplements, focus on brands that have been third-party tested by an independent company. While we get creatine primarily from animal proteins, dietary sources might not provide enough creatine for optimal results. According to JJ Virgin, triple-board certified nutrition expert and Fitness Hall of Famer, “the amount you need to get all of its benefits is almost impossible to get from diet alone, so I recommend a daily supplement.”
Creatine supplements are available in a few different forms, but “creatine monohydrate is the most effective and affordable form,” says Ashley Castleberry, a NASM-certified Personal Trainer and Nutrition Coach. Micronized creatine monohydrate is the more absorbable form.
Supplements support a healthy diet, but “like any supplement, creatine should be used responsibly and not as a substitute for a balanced diet and healthy lifestyle,” says Dr. Praveen Guntipalli, owner of Sanjiva Medical Spa and double board-certified physician in Internal Medicine and Obesity Medicine.
While creatine is a well-studied supplement considered safe for most people, it may not be safe if you have diabetes, kidney disease, liver disease or are pregnant or breastfeeding. Always talk to your doctor before taking supplements to make sure they’re right for your health goals and won’t negatively interact with other medications.
To compile this list, our writers and editors reviewed top products on the market, compared specs and features and created a short list of the top supplements. Then, we used product descriptions, reviews and user ratings to find the best creatine supplements for each category. Note that we do not test every product but base our lists on our research, user reviews and expert opinions.
Yes. Through experience as a NASM-certified Personal Trainer and Nutrition Coach, Ashley Castleberry has seen “how creatine provides muscles extra energy, allowing you to lift more weight and train harder.”
“Think of creatine as a turbocharge for your body's 'energy engine' ATP, giving you that extra oomph when you're pushing the limits,” says Dr. Praveen Guntipalli. However, supplementation alone won’t build muscles. To see optimal results, creatine supplements should be combined with consistent workouts and good nutrition.
Yes. According to the International of Sports and Nutrition, 3 - 5 grams daily can maintain creatine saturation stores, although athletes may need more. It’s important to note that customer reviews of several creatine products in this review reported nausea, bloating, cramps, and, in some cases, vomiting after taking creatine. Gastrointestinal issues are a common side effect of creatine, according to a 2020 review.
How much creatine you should take daily depends on your goals, body size and whether you’re in the loading phase. Castleberry of tgffitness.com says to “start with a loading phase, then maintain with 3-5 grams daily.” For example, women should “aim for 3-5 grams per day depending on their body weight (under 120 pounds should start with 3 grams),” says JJ Virgin.
The best time to take creatine is up to 1 hour before a workout or immediately after a workout. In addition to optimal timing for results, combining creatine with carbohydrates may increase strength and muscle mass and improve endurance.
JJ Virgin says, “As you're working up tissue stores and getting your tissues saturated with creatine, I would recommend taking it before a workout, but once you've got good tissue stores, the most important thing is consistency and to make sure you're taking it every day.”
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