If you’ve spent time in the gym or followed athletes on social media, you’ve likely heard of creatine. Naturally produced in the body and found in animal-based foods, creatine is a popular supplement for athletes and gym-goers aiming to enhance performance. Research shows that creatine can improve athletic performance, support muscle growth, aid recovery, and even benefit brain health.
Choosing the right creatine supplement, especially for the first time, can feel overwhelming. To help, we’ve researched and tested multiple options and compiled a list suitable for various goals, from building muscle to cutting fat. We’ll also explain the different types of creatine, dosage recommendations, timing, and what to consider when buying a supplement.
Our Top Picks for the Best Creatine Supplements
Top Creatine Supplement Reviews
XWERKS Lift – Best Overall
- Pros: Micronized powder for easier digestion, mixes well, unflavored
- Cons: Bag can be hard to reseal
XWERKS Lift uses creatine monohydrate, the most researched form, and costs only $0.61 per serving. Its micronized formula improves solubility and digestion, helping prevent bloating or cramps. Unflavored, it mixes easily into any beverage, though careful storage is needed to avoid spills.
SWOLY Creatine Gummies – Best Gummies
- Pros: Low carbs, gluten- and gelatin-free, tasty strawberry flavor
- Cons: Only 4 grams of creatine per serving
Gummies are convenient for those who dislike pills. SWOLY offers just 4 grams of carbs and 2.5 grams of sugar per serving, making it suitable for macro-conscious users. The strawberry flavor is enjoyable, and prices start around $0.86 per serving.
Jacked Factory Creatine Monohydrate – Best for Teens
- Pros: Affordable, made in a cGMP-certified facility, no fillers
- Cons: Small tub opening
Despite concerns around teens using creatine, studies show it’s safe for adolescents who strength train. Jacked Factory offers pure creatine monohydrate at about $0.41 per serving. The powder dissolves well in water or protein shakes.
Transparent Labs Creatine HMB – Best for Muscle Growth
- Pros: 10 flavors, no artificial additives, includes HMB and vitamin D
- Cons: Higher price
This supplement combines creatine with HMB and vitamin D to support muscle growth, retention, and energy. It dissolves easily, tastes great, and can enhance workout performance.
Onnit Creatine Monohydrate – Best for Beginners
- Pros: Third-party tested, budget-friendly, mixes well
- Cons: Small container, can be messy
Onnit’s creatine monohydrate is ideal for first-time users. Micronized and unflavored, it blends well into shakes. The small container allows users to test the product before committing to larger tubs.
Legion Recharge – Best Tasting
- Pros: No refined sugars, aids recovery, Labdoor tested
- Cons: Limited flavor options
Recharge contains additional ingredients like L-carnitine and corosolic acid to reduce muscle soreness and inflammation. Strawberry Lemonade is a favorite flavor, and the unflavored option works well in protein shakes.
Cellucor COR-Performance Creatine Monohydrate Powder – Best for Men
- Pros: Good solubility, clinically effective dose, unflavored
- Cons: Powder can be messy and foamy
This simple creatine monohydrate supplement is ideal for stacking with other powders. At $0.42 per serving, it’s a cost-effective choice for men.
Kaged Creatine HCl – Best for Cutting
- Pros: Dissolves easily, informed sport certified, low dose needed
- Cons: Few flavors, contains sucralose
Creatine hydrochloride can be gentler on the stomach than monohydrate and may reduce water retention, making it suitable for those cutting or looking to minimize bloating.
Gnarly Creatine Powder – Best Vegan
- Pros: Halal & Kosher certified, tested for heavy metals and banned substances, no artificial additives
- Cons: Hard to dissolve
Made from Creapure®, Gnarly is vegan-friendly and thoroughly tested for purity. Unflavored, it’s easy to mix into shakes.
Cira Creatine Monohydrate – Best for Women
- Pros: Bright packaging, decent serving count, no grainy texture
- Cons: No flavors, doesn’t dissolve easily
While not women-specific, Cira pairs well with other supplements that promote overall health, including skin and hair benefits.
Bulk Supplements Creatine Monohydrate Capsules – Best Pills
- Pros: Convenient, precise dosing, third-party tested
- Cons: Not vegan, more expensive, requires seven capsules per serving
Pills are ideal for on-the-go dosing without the mess of powders. Capsules cost more due to manufacturing, but they offer convenience and accuracy.
How We Chose the Best Creatine Supplements
We considered price, formulation, creatine type, and third-party testing. Some supplements are pure creatine, while others include ingredients like L-carnitine, corosolic acid, or HMB to enhance performance, recovery, or flavor.
Types of Creatine
- Creatine Monohydrate: Most studied, cost-effective, micronized versions easier to digest
- Creatine Hydrochloride (HCl): May digest and absorb better, smaller doses needed
- Buffered Creatine: Gentler on the stomach, may improve absorption
- Creatine Magnesium Chelate: Potentially less water retention
- Creatine Nitrate: May improve performance, but less effective than monohydrate
Other forms like creatine citrate, pyruvate, or malate show limited evidence for benefits.
Benefits of Creatine
- Increased Energy: Supports ATP production for high-intensity workouts
- Strength & Athletic Performance: Can improve max lifts and sprint performance
- Muscle Growth & Maintenance: Enhances hypertrophy and prevents muscle breakdown
- Recovery & Longer Workouts: Helps sustain high-intensity training sessions
- Brain Function: May support cognitive health and reduce risk of neurological disorders
Recommended Dosage & Timing
- Daily Dose: 3–5 grams per day
- Loading Phase (Optional): 20–30 grams/day for 5–7 days, then 3–5 grams/day
- Timing: Post-workout with protein & carbs is ideal, but consistency is more important than exact timing.
Potential Side Effects
- Digestive Issues: Cramps or diarrhea if taken in large doses
- Dehydration: Rare, but drink sufficient water
- Temporary Weight Gain: Due to water retention, not fat
- Kidney Concerns: Safe for healthy adults; consult a doctor if you have kidney issues
