The 10 Best Creatine Supplements, Tested by Nutrition and Fitness Experts 2026

To help our readers choose the best creatine supplements on the market, our lab testing team tested 10 popular creatine supplements over several weeks. Our team, including a certified nutritionist and certified personal trainer, worked with a registered dietitian to review and approve our favorite products, ensuring they’re safe for use and third-party tested.  

Why Trust Fortune

Our team of expert testers has tried hundreds of the most popular supplements on the market today, using our comprehensive supplement testing methodology to find the best products for all folks. 

Our Top Pick

After testing a multitude of creatine supplements, Swolverine Creatine is our team’s top pick. 

Best Creatine Supplements of 2026

• Best Creatine Overall: Swolverine Creatine
• Best Creatine Powder: Transparent Labs Creatine HMB 
• Best Creatine Gummies: Create Creatine Monohydrate Gummies
• Best Creatine for Muscle Growth: Legion Creatine Monohydrate Gummies
• Best Budget Creatine: Nutricost Micronized Creatine Monohydrate
• Best Creatine for Women: Wellah Creatine
• Best Creatine for Athletes: Kaged Creatine HCl 
• Best Creatine HMB: Blonyx HMB+ Creatine 
• Best Creatine for Men: Jocko Creatine 
• Best Pre-Workout with Creatine: Jacked Factory Growth Surge

Best Creatine Supplements Comparison Table

Creatine	Creatine Per Serving	Creatine Type	Sweeteners Used	Check Price
Swolverine Creatine	5 g	Creatine monohydrate	None	Check Price
Transparent Labs Creatine HMB	5 g	Creatine monohydrate + HMB	Stevia	Check Price
Create Creatine Monohydrate Gummies	4.5 g	Creatine monohydrate	Sugar	Check Price
Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies	5 g	Creatine monohydrate	Sucrose	Check Price
Nutricost Micronized Creatine Monohydrate	5 g	Micronized monohydrate	Sucralose (flavors), unsweetened (unflavored)	Check Price
Wellah Creatine	3 g	Creatine monohydrate	Stevia	Check Price
Kaged Creatine HCl	750 mg	Hydrochloride (HCl)	Stevia, sucralose	Check Price
Blonyx HMB+ Creatine	2.5 g	Monohydrate + HMB	None	Check Price
Jocko Creatine	5 g	Monohydrate	Flavored versions have proprietary sweetener blend	Check Price
Jacked Factory Growth Surge	5 g	Monohydrate	Sucralose, acesulfame potassium	Check Price

Swolverine Creatine
Creatine Per Serving	5 g
Creatine Type	Creatine monohydrate
Sweeteners Used	None
Check Price	Check Price
Transparent Labs Creatine HMB
Creatine Per Serving	5 g
Creatine Type	Creatine monohydrate + HMB
Sweeteners Used	Stevia
Check Price	Check Price
Create Creatine Monohydrate Gummies
Creatine Per Serving	4.5 g
Creatine Type	Creatine monohydrate
Sweeteners Used	Sugar
Check Price	Check Price
Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies	Check Price
Creatine Per Serving	5 g
Creatine Type	Creatine monohydrate
Sweeteners Used	Sucrose
Nutricost Micronized Creatine Monohydrate
Creatine Per Serving	5 g
Creatine Type	Micronized monohydrate
Sweeteners Used	Sucralose (flavors), unsweetened (unflavored)
Check Price	Check Price
Wellah Creatine
Creatine Per Serving	3 g
Creatine Type	Creatine monohydrate
Sweeteners Used	Stevia
Check Price	Check Price
Kaged Creatine HCl
Creatine Per Serving	750 mg
Creatine Type	Hydrochloride (HCl)
Sweeteners Used	Stevia, sucralose
Check Price	Check Price
Blonyx HMB+ Creatine
Creatine Per Serving	2.5 g
Creatine Type	Monohydrate + HMB
Sweeteners Used	None
Check Price	Check Price
Jocko Creatine
Creatine Per Serving	5 g
Creatine Type	Monohydrate
Sweeteners Used	Flavored versions have proprietary sweetener blend
Check Price	Check Price
Jacked Factory Growth Surge
Creatine Per Serving	5 g
Creatine Type	Monohydrate
Sweeteners Used	Sucralose, acesulfame potassium
Check Price	Check Price

Best Creatine Overall: Swolverine Creatine

Swolverine Creatine nabbed our top creatine spot in part due to its simplicity—the powder is made from 100% creatine monohydrate with no additives or even flavoring. Its clinically backed 5-gram dosage means you can get the full muscle growth and performance potential of creatine without the need for other supplements or fillers. 

“Creatine monohydrate is the form of creatine that has been most studied, and therefore the greatest amount of efficacy and safety data are available for this form,” says Jillian Robillard, MS, RD, LDN, CSSD, a licensed and registered dietitian at Whole Balanced Nutrition. “Research supports that short and long-term supplementation (up to five years) is safe and well-tolerated in healthy individuals when taken in recommended doses.” 

Our Tester’s Thoughts on Swolverine Creatine 

Our tester Pete, a certified nutrition coach, found the plastic container to be “travel-friendly” (he tested the 10.8-ounce size) and gave the powder a 5 out of 5 for first impressions. Once he had screwed off the lid and dumped a scoop of it into a glass, he praised how quickly it mixed in and awarded it another 5 for solubility. “Just add one scoop into 10 ounces of water or beverage of your choice on training and non-training days—it fully dissolves in 60 seconds, smooth consistency, no chunks or clumping,” he said. 

After drinking the mixture, Pete awarded the powder a 5 for side effects, noting that he didn’t experience any discomfort or adverse GI effects after taking it. There wasn’t a lot to complain about because, as Pete noted, the product is so straightforward. “It’s just a standard creatine monohydrate supplement delivering 5 grams of creatine per serving,” he concluded. 

What Testers Think Could Be Improved 

Our team gave Swolverine high scores nearly across the board,. The one area where Pete gave a lower score was on sweetness, which received a 1 out of 5.  But in this case, the score is not a negative, merely a reflection that our tester found Swolverine Creatine to be not at all sweet.  

For creatine users who don’t want added sugars or who don’t like the taste of chemical sweeteners, Swolverine’s formula is a definite win. “It’s a tasteless, unflavored powder, but it has a smooth consistency and texture,” Pete said.   

It’s also worth noting you could find cheaper creatine powders out there, though Swolverine’s 67-cent-per serving price tag is far from the highest priced option on the market. 

Specs 

• Creatine per serving: 5 g 
• Ingredients: Creatine monohydrate 
• Form: Powder 
• Third-party testing: Yes 

Best Creatine Powder: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB is our top creatine supplement powder because it pairs creatine monohydrate with clinically effective HMB, which may help boost muscle growth, strength, and recovery in one straightforward formula. We also like that it’s third-party tested, naturally sweetened, and contains no fillers.  

Our Tester’s Thoughts on Transparent Labs Creatine HMB 

Pete tried this creatine and pointed out its uniqueness, saying, “The combination of creatine monohydrate and beta-hydroxy-beta-methylbutyrate (HMB) is fairly unique, as most creatine supplements are solely creatine. HMB has been shown to have some positive benefits for protecting and building lean muscle mass, so it pairs nicely with a creatine supplement.” 

Our tester had a positive first impression of this product, rating it a 5 out of 5 in that category. “It’s a small, white plastic container with a screw top lid, which is easy to open and close,” Pete said. “The label looks high quality with a glossy finish and is easy to read. They also provide a scoop.”  

After tasting the creatine, he rated it a 5 out of 5 for taste as well. “I tested the strawberry lemonade flavor, and thought this product tasted great,” Pete said. He also noted that it’s fairly uncommon to find flavored creatine supplements, so this one felt like a sweet treat.  

He rated the mixability of this product a 5 out of 5, as it dissolved easily with no chunks or clumping. You won’t need to worry about constantly shaking your bottle after you mix a scoop in water, according to Pete. 

What Testers Think Could Be Improved 

Transparent Labs’ creatine isn’t the most budget-friendly on our list (if you’re looking for a cheaper option, we recommend Nutricost Micronized Creatine Monohydrate) but given the third-party testing and clean formulation, we think it’s well worth the investment. 

Specs 

• Creatine per serving: 5 g 
• Ingredients: Creatine monohydrate 
• Form: Powder 
• Third-party testing: Yes 

Best Creatine Gummies: Create Creatine Monohydrate Gummies

We chose the Create Creatine Monohydrate Gummies as our top creatine gummies because they’re convenient and easy to take, and that’s exactly what we look for when we turn to gummy supplements. Keep in mind there isn’t really research currently available on creatine gummies’ effectiveness versus a creatine powder.  

We like that these gummies are not only third-party tested as safe for sport, but also vegan, gluten-free, and non-GMO—so they’re are unlikely to cause problems for those who have food sensitivities. 

Our Tester’s Thoughts on Create Creatine Monohydrate Gummies 

With three quarter-sized gummies per 4.5-gram dose, these aren’t the smallest gummies out there. However, our tester Gwen, a certified nutritionist, found them to be easy to chew, and overall, a great on-the-go option. “They definitely look and feel soft, which is also nice,” she added, giving the gummies a 5 for both first impressions and easy-to-follow instructions. 

The gummies’ texture drew high marks from Gwen and she said she experienced no GI discomfort after taking several servings over time, which can be an issue for some users of creatine. 

What Testers Think Could Be Improved 

Gwen did report some slight artificial aftertaste and ultimately gave these gummies a 3 for flavor. It’s also worth noting that each serving has 3.3 grams of total sugar, including 1.8 grams of added sugar, so if you’re looking to avoid those, you might want to consume your creatine in an alternate format, like Swolverine’s powder. 

Specs 

• Creatine per serving: 5 g 
• Ingredients: Creatine monohydrate 
• Form: Gummy 
• Third-party testing: Yes 

Best Creatine for Muscle Growth: Legion Creatine Monohydrate Gummies

Legion Creatine Gummies is our top pick for best muscle growth creatine, thanks to the inclusion of 5 grams of micronized creatine monohydrate in an easy-to-take gummy form. Micronized creatine goes through a process to make the particles smaller, making it easier for your body to digest and absorb. This reduces the digestive side effects you may experience and improves the absorption of the creatine. 

Our Tester’s Thoughts on Legion Creatine Monohydrate Gummies 

Our tester Gwen rated Legion creatine gummies a 5 out of 5 for ease of rise, noting how straightforward the instructions are: “The instructions are incredibly simple, all you have to do is take four gummies per day whenever you’d like.” 

For swallowability, Gwen also gave these gummies a 5 out of 5. “The gummy looked and felt soft and had kind of a gumdrop shape,” she described. “They weren’t chalky and the texture was nice and chewy, like a gummy candy.” 

What Testers Think Could Be Improved 

Legion’s gummies come in a Raspberry Lemonade flavor, which our tester liked but felt was a tiny bit off. “These are a tiny bit chalky, though, but nothing too bad,” she wrote. “The flavor is so/so. I definitely taste the Raspberry Lemonade but the lemon is a little too strong, which isn’t my favorite. But some people may like the citrus. I’d give the taste a 3 out of 5.” 

Looking to grow muscle and lose weight? Consider trying a fat burner to amp up your body’s energy.  

Specs 

• Creatine per serving: 5 g 
• Ingredients: Creatine monohydrate 
• Form: Gummy 
• Third-party testing: Yes 

Best Budget Creatine: Nutricost Micronized Creatine Monohydrate

We chose Nutricost Micronized Creatine Monohydrate as our top pick for the best creatine for your budget. At 25 cents per serving, it’s the most affordable and straightforward creatine on our list. Many of the other creatine options on our list cost over $1 per serving. Each tub includes a whopping 100 servings and costs $23.37 (for the unflavored option) as of this writing. 

Our Tester’s Thoughts on Nutricost Micronized Creatine Monohydrate 

Pete tested this creatine and rated it a 5 out of 5 for first impressions. “It’s a simple white container with a matte label,” he noted. The amount of creatine, servings per container, and the amount of creatine per container are listed on the label. We also like that this product comes in seven flavors, which is unique for creatine. 

When testing Nutricost’s creatine, Pete found that the product dissolved after 60 seconds. “It’s almost fully dissolved in 10 ounces of water. There was a slight grit towards the bottom of the shaker bottle but it’s a very small amount that remained undissolved. There are no visible chunks,” he said. Despite a bit of grit, our tester still felt that this creatine mixed well, and rated it a 4.5 out of 5 for mixability.  

Pete liked how simple and straightforward this creatine is, saying that he would drink it again. It’s a clinical dose of creatine monohydrate (5 grams per serving) that gets the job done. He tried the unflavored creatine, and felt that it does taste truly unflavored, earning it a 5 out of 5 for flavor. 

What Testers Think Could Be Improved 

While Pete did not experience any negative side effects, he does think that some folks may experience bloating or water retention during the loading phase, so be aware of possible temporary weight gain.   

Additionally, flavored variations of this product contains sucralose, an artificial sweetener. While this isn’t necessarily a bad thing for everyone, artificial sweeteners can impact your gut microbiota. 

Specs 

• Creatine per serving: 5 g  
• Ingredients: Creatine monohydrate 
• Form: Powder 
• Third-party testing: Yes 

Best Creatine for Women: Wellah Creatine

Not all products marketed as “best for women” deserve the accolade or our dollars, but in the case of Wellah Creatine, we think it’s justified. But before we dive further into Wellah’s pros and cons, it’s worth noting that there’s no such thing as a gender-specific creatine: Creatine’s benefits are equal for both men and women, and research confirms that all adults may notice strength and energy improvements when supplementing at a clinical dose. 

Our Tester’s Thoughts on Wellah Creatine 

Pete tried the strawberry lemonade flavor and found it to be “phenomenal,” rating it a 5 for both flavor and solubility. “Both the strawberry and lemon flavors come through, and it tastes like a refreshing lemonade drink,” Pete said. “The product dissolved fully so it had a completely smooth mouth feel and there wasn’t any foam or frothiness after shaking.” 

In addition to creatine monohydrate, the supplement also contains 400 mcg of folate, 80 mg of dandelion extract, 80 mg of uva ursi extract, and 20 mg of cranberry extract. The folate is helpful for further supporting muscle growth and energy production, while the latter ingredients can help prevent some of the bloating or water retention that supplement users occasionally report with creatine. 

Pete gave the blend a 5 for side effects and reported no issues. “Just mix one scoop daily with 6 to 10 ounces of water or as directed by your healthcare professional,” he instructed. Given Wellah’s NSF-certified, third-party testing credentials and 40-cents-a-serving price, we think it’s well worth trying the product. 

What Testers Think Could Be Improved 

The clinically supported dosage of creatine is 5 grams, and this product contains just 3 grams per serving. However, Pete described Wellah as “well-formulated” and noted that this shouldn’t be an issue. “The recommended dose for a creatine supplement is 5 grams per day, but it’s really more about body weight than anything,” he said. “For most people, the 3-gram dose is enough to experience the positive benefits.”

Specs 

• Creatine per serving: 3 g 
• Ingredients: Creatine monohydrate 
• Form: Powder 
• Third-party testing: Yes 

Best Creatine for Athletes: Kaged Creatine HCl

Kaged Creatine HCL is our pick for the best creatine for athletes. It is third-party Informed Sport certified and free from banned substances, which is ideal for athletes currently competing or folks who want clean products with transparent labels. Kaged Creatine HCL stands out amongst other creatine powders on this list due to its patented formula of creatine hydrochloride. Many products on our list are made from the more standardized form of creatine monohydrate. 

Our Tester’s Thoughts on Kaged Creatine HCl 

Pete rated Kaged Creatine HCl a 5 out of 5 for first impressions, saying, “This creatine comes in a small black plastic container, the lid opens and closes easily. The label has a matte black finish and metallic orange lettering which looks great. It’s travel friendly.”  

After testing out this creatine, Pete gave it a 5 out of 5 for both mixability and taste. “The product dissolved fully in water, and there was no clumping or visible chunks,” he said about the mixability. 

What Testers Think Could Be Improved 

“When mixed as directed using one scoop with only 6 ounces of water, I thought the supplement was a little sweet, but after adding a bit more water, it tasted great. The fruit punch flavor was true to taste,” Pete noted. So, you may need to vary the amount of water you add to the creatine powder to get the right level of sweetness for your preferences. 

Specs 

• Creatine per serving: 750 mg 
• Ingredients: Creatine hydrochloride 
• Form: Powder 
• Third-party testing: Yes 

Best Creatine HMB: Blonyx HMB+ Creatine

Blonyx HMB+ Creatine is our pick for a creatine powder with HMB, thanks to its clean formulation and blend of both supplements, which together may support muscle growth, recovery, and reduced soreness. Our team appreciated this streamlined combination, plus the product’s convenient size—the tub is small enough to toss in a gym bag or tote. 

Our Tester’s Thoughts on Blonyx HMB+ Creatine 

Pete gave his first impression of Blonyx HMB+ Creatine a perfect 5 out of 5, saying, “It comes in a small white tub with orange and blue lettering. The label is easy to read, and the container opens and closes easily. I consider this size tub to be travel friendly.” 

Flavor-wise, Pete rated it a 5 out of 5. “When mixed in water, it doesn’t really have much of a flavor. You can tell something is in your water, but it’s a very subtle, slightly bitter taste,” he said. This creatine is a great choice for folks looking for a supplement without any artificial flavoring or sweetness. For folks who prefer their creatine to have a particular flavor, we recommend trying out Jacked Factory’s Growth Surge. 

What Testers Think Could Be Improved 

Pete noted the instructions were clear about the amount and timing, but were missing some key directions, so he rated it a 3, saying, “The reason I’m giving this a score of 3 on clarity is because it doesn’t say to mix it with water or a beverage of your choice, it just says take one scoop twice a day, ideally with food, which could be confusing for people who haven’t used a creatine supplement before.”  

Our tester also said that it dissolved fully after 60 seconds of mixing with 12 ounces of water. He felt that the product mixed well but could benefit from more explicit guidelines for new users.

Best Creatine for Men: Jocko Creatine

We selected Jocko Creatine as the best creatine for men because it contains 5 grams of creatine monohydrate per serving, a clinically backed dose. This means it contains optimal support for building lean muscle, boosting energy, and supporting mental focus throughout your training. Our team also thinks this creatine is great for men who want to maximize strength and gains while maintaining a clean supplement regimen free from unnecessary sweeteners or flavors, though keep in mind that creatine isn’t gender specific. 

Our Tester’s Thoughts on Jocko Creatine 

Pete’s first impression of Jocko Creatine was the observation that it’s a “black bag with individual creatine packets inside, making it incredibly travel-friendly.” This earned it a rating of 5 out of 5 for packaging and convenience. He found it simple to use and appreciated the clarity of the instructions, also giving the directions a rating of 5 for ease of use. Pete’s experience highlights how the product makes supplementation straightforward, especially for men seeking a grab-and-go option. 

Our tester rated this creatine a 5 out of 5 for both mixability and taste. “The product is almost fully dissolved in eight ounces of water after shaking for 60 seconds. There was a slight grit towards the bottom of the shaker bottle, but it’s a very small amount that remained undissolved,” he noted.  

For taste, Pete said, “There is no taste as it’s unflavored. There is no aftertaste and it feels just like water. Would I drink this regularly? Yes, it’s a simple creatine monohydrate supplement,” confirming the product’s ease for daily use and its clean, unobtrusive flavor profile.  

What Testers Think Could Be Improved 

Pete didn’t experience any negative side effects but did mention that it may potentially cause some minor issues for others: “This one may cause bloating or water retention during the loading phase for some people.”

Specs 

• Creatine per serving: 5 g 
• Ingredients: Creatine monohydrate 
• Form: Powder 
• Third-party testing: Yes 

Best Pre-Workout with Creatine: Jacked Factory Growth Surge

Jacked Factory Growth Surge is our pick for the best pre-workout that includes creatine. Growth Surge is a combination of 3 grams of creatine monohydrate, 2.5 grams of betaine and 2 grams of L-carnitine. This combination of ingredients is designed to potentially aid muscle growth and fat loss. Both betaine and carnitine are included to help improve body composition through increasing muscle mass and reducing fat. 

Our Tester’s Thoughts on Jacked Factory Growth Surge 

Pete’s experience with Jacked Factory Growth Surge was positive when it came to mixability. “The product mixes fully in 60 seconds, leaving no clumps or chunks visible,” he said, rating it a 5 out of 5 for mixability. 

Our tester enjoyed this creatine overall and did not experience any digestive issues or negative side effects, rating it a 5 out of 5 for that category. He also noted that the container is small enough to be travel-friendly, so it’s great for folks on the go! 

What Testers Think Could Be Improved 

Pete tested the fruit punch flavor and remarked that, “It was very similar to other fruit punch-flavored supplements on the market and reminiscent of the children’s drink Hawaiian Punch.” He described it as “sweet, but not too sweet—and refreshing.” He also observed, “There was no grittiness or foaminess after mixing.” Both taste and sweetness earned 3 out of 5 scores. 

Specs 

• Creatine per serving: 3 g 
• Ingredients: Creatine monohydrate 
• Form: Powder 
• Third-party testing: Yes 

What Is Creatine? 

Creatine is a compound that your body makes from amino acids. It’s primarily stored in your brain and muscles to quickly make energy. Its main job is to help regenerate ATP, which in turn helps to provide energy to your cells. Creatine is naturally-occurring in a lot of foods like red meat and fish — that being said, it’s helpful as a supplement, too. Creatine is a very well-studied supplement and is generally safe for use.  

How We Tested and Selected the Best Creatine Supplements 

We tested and evaluated creatine supplements and scored them on a scale of 1-5 for factors such as first impressions, directions that are easily understood, taste, mixability, side effects, and value.  

Our testers evaluate the products based on their own individual experiences and preferences, including the product’s specs, cost, and flavor options. We then review their testing feedback and data to share our findings and recommendations with you.   

Taste and Texture 

Flavor is an important part of our testing process. We ask our testers to provide feedback on the taste, texture, and flavor of each creatine supplement. We rate sweetness on a scale of 1 to 5, based on how strong the sweetness is. We also consider texture, and ask our tester to record any grittiness, clumps, frothiness, or conversely, smoothness and creaminess, when tasting the mixed creatine drink. 

Formula 

We work with a registered dietitian (RD) during testing to find the most effective and safe creatine formulas. We primarily focus on creatine supplements without artificial sweeteners and other additives, while prioritizing clinically dosed formulations. 

Mixability  

When mixing creatine into a liquid, we prepare the product exactly as advised by the brand. We then pay close attention to how well the powder dissolves, wanting to avoid grittiness in the taste and odd textures, like chunks.  

Third-Party Testing 

We selected creatine supplements that have been third-party tested. Third-party testing ensures independent verification of safety, purity, as well as nutrition label accuracy. This helps to reduce the risk of mislabeling or under-dosing.  
 
Third-party testing also checks for harmful substances such as heavy metals, pesticides, and more for safety. For athletes, third-party testing is paramount to knowing that the creatine supplement that they’ve chosen does not contain any banned substances. The FDA (U.S. Food and Drug Administration) does not regulate supplements, so it’s vital to have independent testing done to ensure safety, accuracy, and quality. 

Value 

When considering value, we place a higher value on brands that source their ingredients in America and have certifications, such as Informed Sport.

Creatine	Creatine Per Serving	Third-Party Tested	Cost per Serving
Swolverine Creatine	5 g	Yes	$0.66
Transparent Labs Creatine HMB	5 g	Yes	$1.67
Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies	5 g	Yes	$1.66
Create Creatine Monohydrate Gummies	4.5 g	Yes	$2.00
Nutricost Micronized Creatine Monohydrate	5 g	Yes	$0.25
Wellah Creatine	3 g	N/A	$0.29
Kaged Creatine HCl	750 mg	Yes	$0.33
Blonyx HMB+ Creatine	2.5 g	Yes	$2.16
Jocko Creatine	5 g	Yes	$0.86
Jacked Factory Growth Surge	5 g	Yes	$1.33

Swolverine Creatine
Creatine Per Serving	5 g
Third-Party Tested	Yes
Cost per Serving	$0.66
Transparent Labs Creatine HMB
Creatine Per Serving	5 g
Third-Party Tested	Yes
Cost per Serving	$1.67
Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies
Creatine Per Serving	5 g
Third-Party Tested	Yes
Cost per Serving	$1.66
Create Creatine Monohydrate Gummies
Creatine Per Serving	4.5 g
Third-Party Tested	Yes
Cost per Serving	$2.00
Nutricost Micronized Creatine Monohydrate
Creatine Per Serving	5 g
Third-Party Tested	Yes
Cost per Serving	$0.25
Wellah Creatine
Creatine Per Serving	3 g
Third-Party Tested	N/A
Cost per Serving	$0.29
Kaged Creatine HCl
Creatine Per Serving	750 mg
Third-Party Tested	Yes
Cost per Serving	$0.33
Blonyx HMB+ Creatine
Creatine Per Serving	2.5 g
Third-Party Tested	Yes
Cost per Serving	$2.16
Jocko Creatine
Creatine Per Serving	5 g
Third-Party Tested	Yes
Cost per Serving	$0.86
Jacked Factory Growth Surge
Creatine Per Serving	5 g
Third-Party Tested	Yes
Cost per Serving	$1.33

Benefits of Creatine 

Creatine is well-known for its performance-enhancing effects, with a range of benefits supported by scientific research. It helps the body to produce energy more efficiently. Here are some benefits of using creatine. 

• Muscle Growth: Studies show creatine supplementation can lead to small but significant increases in muscle growth and strength when combined with resistance training.  
• Athletic Performance: Creatine can enhance your performance by boosting exercise intensity, accelerating energy production, and helping athletes push harder during short bursts of high-intensity activity. 
• Faster Recovery: Some studies suggest creatine may also support faster recovery from intense workouts by reducing muscle damage and improving energy replenishment between bouts of exercise.  
• Brain Function: Emerging research indicates that creatine may benefit cognitive function by supplying added energy to brain cells. Studies have also found improvements in cognitive tasks and reduced “brain fog” among users.  

Types of Creatine  

While creatine monohydrate remains the gold standard, several other forms have gained popularity on the market. Each type has a slightly different structure or delivery method, promising benefits like improved absorption, reduced bloating, or added convenience. Below is a breakdown of the most common types of creatine and what sets them apart: 

• Creatine Monohydrate: Highly effective for boosting strength and muscle growth, making it the go-to choice for most people. Our experts recommend this creatine for most folks, including creatine beginners. 
• Creatine HCl: Known for dissolving easily in water and being gentle on the stomach, it’s often preferred by those who experience bloating with monohydrate. “I use this creatine because I tend to experience a lot of bloating with monohydrate,” Gwen, our tester and a NASM Certified Nutrition Coach, said. “If you have the same experience, I would try creatine HCl.” 
• Kre-Alkalyn: A pH-buffered form of creatine, marketed as more stable and better absorbed, though results are often like traditional creatine monohydrate.  
• Creatine Nitrate: Combines creatine with nitrate, which may support better blood flow during workouts, offering a potential edge in endurance and performance. 

How to Find the Best Creatine For You 

Everyone has different creatine supplement needs depending on your fitness goals, dietary needs, allergies, and pre-existing health conditions.  Here’s what to consider when selecting the best creatine for you. 

Your Fitness Goals 

Each athlete and fitness enthusiast is driven by personal goals, whether that’s building muscle, burning fat, increasing energy, or improving endurance and strength. Because individual priorities and training styles vary, the best creatine supplement for one person may not be ideal for another.  

Creatine supplements are ideal for short-burst, high-intensity activities that require maximal power and strength, like weightlifting, sprinting, or jumping, according to Jillian Robillard, MS, RD, LDN. Creatine is less effective for endurance performance, though it may help maintain strength and muscle. 

Dosage 

The clinically recommended dose for creatine is a daily maintenance of three to five grams, which has been shown to be effective and safe for most healthy adults. Some people choose to start with a “loading phase” of twenty grams per day, divided into smaller servings, for five to seven days before switching to the maintenance dose; however, there’s not a lot of research showing that this is necessary for everyone. 

As you’re finding your ideal dosage, keep in mind that a higher dose may result in a little water retention, according to Jillian. “It’s important to consume the supplement with water to stay hydrated as well as consume a balanced diet,” she said. 

Added Ingredients 

Some creatine formulations also include added ingredients for recovery, or pre-workout. If you’d like to stack your supplements, look for creatine supplements that include these types of ingredients. 

Avoid Fillers and Artificial Ingredients 

When shopping for a creatine supplement, check the ingredient list for filler and artificial ingredients. Artificial ingredients can include sweetener, preservatives, colors, and sugar alcohols.  

Potential Risks of Creatine 

Creatine has been extensively researched and considered safe for most people, but some side effects are worth considering. The most common is water retention, which happens as muscles store extra fluid, which can lead to quick, noticeable weight gain, especially in the first few weeks of adding creatine to your routine. This extra water might also cause bloating, a puffier appearance, and mild digestive complaints like cramps or diarrhea, particularly when large doses are taken or during the “loading” phase. 

For healthy adults, these effects tend to be temporary and mild, but folks with a history of dehydration, kidney problems, or who participate in weight-class sports should talk with a healthcare professional before adding to your routine. 

Taking breaks or “cycling” when supplementing with creatine monohydrate is not necessary for efficacy or health reasons in healthy adults, says Jillian. Taking breaks can be done due to personal preference, cost, etc. 

Best Ways to Take Creatine 

Creatine can be taken very simply–mix one serving size (typically 3 to 5 grams of creatine) with the liquid of your choice. Creatine is frequently unflavored, but you can also find options that are flavored if that’s your preference. It’s safe to mix creatine with other supplements, such as protein powder or pre-workout. If you notice that your stomach is upset during the first few weeks of taking creatine, you can take half the dose to ease side effects. 

Creatine monohydrate works by saturating your muscle stores over time. Consistently supplementing is important, even on days when you are not training, says Jillian. The time of day taken is not as critical and taking it regularly. 

Some folks may experience minor, temporary water retention often resulting in weight gain or potential digestive discomfort if taking too much creatine at once. Some ways to reduce this, per Jillian: 

• Start with lower doses (such as 2-3 grams/day) and slowly increase after 1-2 weeks, rather than a loading phase of higher doses (such as 20 grams).  
• Split your daily dose. For example, take 2.5 grams twice daily vs. one dose of 5 grams. If being consumed in a drink form, consume within an hour to present the supplement breaking down in the liquid.  
• Consume it with food to avoid taking it on an empty stomach. 

Frequently asked questions

How do I know if I should take a creatine supplement?

There’s no hard and fast rule here. Creatine is a well-researched supplements that’s great for athletes looking to improve performance or day-to-day gymgoers who want to build some lean muscle mass.

What brand of creatine is most effective?

We selected Transparent Labs Creatine HMB as our top creatine pick because it combines creatine monohydrate with clinically proven HMB, a pairing that may enhance muscle growth, strength, and recovery in a simple, effective formula. We also appreciate that its third-party tested, naturally sweetened, and completely free of fillers.

Why did I gain 10 pounds after taking creatine?

Creatine supplementation might lead to rapid weight gain due to water retention in your muscles. Some people have experienced gaining up to 10 pounds, especially during the first few weeks of using it. This is not fat gain; its extra water stored in your muscle cells.

Is there a downside to creatine?  

Creatine is generally considered safe for healthy adults, but possible downsides include temporary water weight gain, muscle cramps, digestive discomfort, and dehydration for some folks. People with pre-existing kidney problems or specific medical conditions should avoid creatine unless advised by a healthcare professional.