Creatine is one of the most popular and proven bodybuilding supplements on the market- second only to protein powder- and is used by millions of bodybuilders around the world. According to research, creatine has proven to improve muscle mass, support endurance, and facilitate muscle recovery.
There are lots of options on the market- but it’s important to note that they are not all created equal. There are lots of factors that can affect your performance, including type, quality, and dosage of creatine.
In order to help you find the best option on the market today, we’ve taken the time to review what we feel are the top 9 creatine supplements available. Most of them are powders, though you will find a couple of capsule options in the list.
Different Types of Creatine
Before we get into the reviews, as we mentioned, the type of creatine can have an effect on your performance. There are several types of creatine on the market today. The most common and most researched is creatine monohydrate. However, there are others. You will find that several of the creatine products on our list include several types of creatine.
We will go over some of the most common types of creatine below:
Creatine monohydrate is the most popular and some say the most cost-effective creatine on the market today. This is the form of creatine that is typically used in research studies. Most of the products on our list will at least contain creatine monohydrate.
Creatine Ethyl Ester
Creatine ethyl ester, also known as CEE, is created when a creatine molecule is bound to an ester to improve bioavailability. There are some who say that CEE is easier for your body to absorb and use. However, most studies suggest that there is little to no difference between CEE and creatine monohydrate.
Buffered creatine is a form of creatine with a higher pH level than standard creatine monohydrate. Cre-Trona and Kre-Alkalyn are the two most common buffered creatine types available. Since it doesn’t seem to break down as much, there are many companies who claim buffered creatine is superior to creatine monohydrate. However, according to research studies, there is little evidence that this is true.
Creatine hydrochloride, also referred to as creatine HCl, is a form of creatine in which the creatine molecules are bound to hydrochloride molecules. This increases the water solubility of creatine, making it easier for the body to digest and absorb. That being said, if you experience digestive issues with creatine monohydrate, this may be a better option to consider.
Creatine Magnesium Chelate
Creatine magnesium chelate is a form of creatine in which the creatine molecules are bound to magnesium molecules. There is some research indicating that when creatine is bound to magnesium, the body can absorb it quicker.
Since liquid creatine is a fluid, it’s believed that this form of creatine is more manageable and digestible. However, there is very little evidence to support this claim.
As you can see, there are several different types of creatine. That being said, they all basically work the same and give you the same benefits. As a general rule, it seems that creatine monohydrate is the superior form and will probably be the type of creatine you will be consuming when you purchase a creatine supplement.
9 Top Creatine Supplements in 2022
Finding the best creatine supplement takes a lot of effort. However, we did the work, so you don’t have to. We would like to present our picks for the top 9 best creatine supplements on the market in 2022.
XWERKS Lift – Editor’s Pick
XWERKS Lift is one of the best values on our list. It is made up of 100% pure micronized creatine monohydrate powder that dissolves easily in any beverage of your choice. Since it’s unflavored, you don’t have to worry about affecting the flavor of your favorite workout beverage. According to their website, Lift was formulated to quickly increase both strength and power. Plus, when used alongside a strength training program, it increases lean muscle mass growth- just like the other supplements you will find on our list.
Each container offers 80 servings of creatine and is affordable- which is one of the primary reasons they made #1 on our list. Over the years, XWERKS has become one of the most trusted names in the supplement industry and built a reputation for providing some of the strongest, purest formulations. Each order from XWERKS is backed by their money-back guarantee, so you can see if Lift is right for you, risk free.
One of the best things about XWERKS Lift is that it doesn’t contain any artificial flavors or sweeteners to their formula.
NSP Nutrition Muscle Power Creatine
Muscle Power Creatine by NSP Nutrition is #2 on our list and is formulated to fuel muscles for rapid strength and muscle mass increase. This is an unflavored powder that, according to the website, can supercharge results and increase power, endurance, and energy within minutes of consuming it. Since it’s unflavored, it can be added to your favorite beverage without affecting the flavor.
Each container offers 60 servings and each serving contains 5 grams of pure creatine monohydrate. Plus, it’s affordable, which is one of the primary reasons we included it on our list. Therefore, if you want to build muscle, you want to use a product that is pure creatine with no fillers, Muscle Power Creatine by NSP Nutrition is a great option.
CRN-5 Creatine by Crazy Nutrition
CRN-5 by Crazy Nutrition is the first on our list to contain multiple forms of creatine. In fact, this product contains 5 different types of creatine. They are as follows:
- Creatine monohydrate
- Creatine citrate pyruvate
- Creatine ethyl ester
- Tri-creatine malate
- Creatine HCl
According to the website, CRN-5 provides better strength gains, more intense workouts, and better pumps.
The thing that sets CRN-5 apart from the other creatine supplements on our list is that there are 5 different types of creatine to help you get the most from your workout. In addition, CRN-5 includes electrolytes (potassium, magnesium, and sodium) to ensure that your muscles stay hydrated. Therefore, make sure that you drink plenty of water when using this or any other creatine supplement.
CRN-5 by Crazy Nutrition is a premium creatine supplement offering all of the benefits associated with creatine monohydrate, as well as the other four.
Cellucor Creatine Monohydrate
Cellucor has been in the fitness supplement arena for many years. They are a well-established and respected brand. Their creatine supplement is 100% pure creatine monohydrate. Cellucor has enhanced the absorption/digestion of their creatine by micronizing it. Micronizing is a process by which the particles are broken into smaller ones. This is an effort to better support your muscle building goals.
Overall, we believe that Cellucor Creatine Monohydrate is one of the best options on the market today. If you are already a fan of Cellucor products, it just makes sense to use their creatine as well. On the other hand, if you are not familiar with their products, it’s worth considering since they only use high-quality ingredients and are of tremendous value.
Optimum Nutrition Micronized Creatine Powder
Optimum Nutrition is also well-known in the fitness supplement industry. Their creatine supplement is one of the most popular and, in fact, Amazon has awarded them the “Amazon’s Choice” badge for best creatine on the market.
Each serving of Micronized Creatine by Optimum Nutrition is formulated to increase muscle size and strength, as well as improve overall performance. You’ll get 5 grams of creatine monohydrate in every serving, along with zero calories or carbs because Optimum Nutrition doesn’t use fillers.
It’s important to note that Optimum Nutrition Micronized Creatine Powder comes in both powder and capsule forms. Plus, they offer a variety of package sizes, from 30 to 400 servings. A larger package entitles you to a discount.
Since it’s backed by celebs such as Joe Rogan, Onnit is definitely one of the most well-known names in the fitness supplement industry. Their creatine supplement is made with creatine monohydrate and formulated to improve performance and strength.
Each serving of Onnit Creatine offers 5 grams of micronized creatine. They don’t skimp on their scoop or dosage size. When you purchase Onnit Creatine, you should know that you’re purchasing from a company with one of the best track records. Plus, since it’s affordable, Onnit is one of the best options if you’re on a tight budget or you’re new to taking supplements.
Onnit Creatine, like the other creatine supplements on our list, help with ATP cycling and replenishes fuel source for muscle contraction.
Beast Sports Creature Creatine
Beat Sports Creature Creatine, like CRN-5 by CrazyBulk, is a creatine supplement containing 5 different types of creatine, which are:
- Creatine anhydrous
- Creatine monohydrate
- Di-Creatine malate
- Creatine gluconate
So far, most of the products on our list have been unflavored. However, this one is different because it comes in a variety of flavors, including Beast Punch, Citrus, Cherry Limeade, and Pink Lemonade. According to their website, Creature Creatine is the “unfair advantage” to level up your performance. Beast Sports promises that this product will add pounds, build lean muscle mass, and increase your sprint speed. This supplement will help you reach elite performance.
Overall, this is a great product that promises to maximize strength gains, decrease recovery time and increase muscle size and endurance.
Elm & Rye Creatine
Elm & Rye is a high-end supplement company in the fitness industry. Their creatine upholds that reputation. This supplement promotes muscle growth, decreases fatigue, and improves performance- even during HIIT workouts. The thing that makes This company different is that it’s only available in capsule form. Each serving contains 1,400 milligrams of creatine. Since it’s a capsule, you don’t need any accessories, just something that you can swallow a pill with.
Performance Lab Maintain
Performance Lab SPORT Maintain is another encapsulated creatine supplement. This product uses extended-release to support increased muscle growth and improved performance. You will see improvements in your health and fitness when you use this supplement on a daily basis- much like the other options on our list.
As mentioned, this is a capsule form of creatine. Experts recommend that users take 6 to 10 capsules daily. A 6-capsule dose contains approximately 3,000 milligrams of creatine. This is lower than most of the others on our list. However, they do make up for it by including 1,600 milligrams of beta-alanine.
Capsules are definitely much easier to take than powders and you only need 6 to 10 of these to be effective. The biggest disadvantage to this one is that each package only contains 60 capsules, which means you have just a bit over a weeks’ worth of creatine if you are taking the minimum per day.
How We Chose the Top Creatine Supplements
Chances are that you’ve seen that every creatine supplement on the market promises to be the best. They all claim to improve recovery, muscle growth, strength, and so much more. That being said, they don’t all live up to these promises, so in order to create our list of the top 9 best creatine supplements, we took the following factors into consideration:
As you can see, most of the creatine products only contain one creatine type. Typically, this is creatine monohydrate. On the other hand, there are some products that contain several creatine types. Some of these products contain up to 5 different ones.
This is because the body digests and absorbs various types of creatine differently. Some absorb quickly, while others are better for long-term absorption. By combining several different types, you can maximize your results. This is why we prefer products that have more than one type of creatine.
Creatine, unlike most of the other bodybuilding products on the market, has a specific, proven dosage range of 3 to 10 grams per day. Most of the supplements use a scoop size of 4 to 5 grams for maximum effectiveness. The capsule forms generally have a smaller dosage. We preferred products that stayed within the 3 to 5 grams daily dosage range.
We believe that a creatine supplement should only contain creatine. There should be no stimulants or other ingredients- so we generally choose products that have zero additives. That being said, we did make a couple of exceptions. One of our products contains electrolytes to support hydration and one contains beta-alanine. However- we believe the fewer ingredients, the better quality the creatine supplement.
We did learn that there are lots of creatine supplements on the market that are difficult to mix. They clump, stick together, and form chalky pockets. On the other hand, others are easy to mix and result in a smooth drink. We chose creatine supplements that blended well.
As you can see from our list, many of the top-rated companies use a process called micronizing to increase bioavailability. This is a process by which the size of creatine molecules is reduced- which boosts your body’s ability to absorb it. The more your body can absorb, the more effective the product is.
Transparency in Labeling
In many cases, the lower quality supplements contain a “proprietary blend”, which makes it difficult to determine the individual dosage of each ingredient. Some brands claim to use several different types of creatine, but really only use creatine monohydrate with trace amounts of the others. We preferred brands that were transparent in their labeling so we could see exactly what we were getting.
Honesty in Advertising
We all know that creatine is one of the most proven and well-known supplements on the market. That being said, its not a miracle supplement. Your body will not be transformed overnight, and it will not be transformed unless you put in the effort. We strived to avoid supplements that made false or exaggerated claims about the capabilities of their products.
Reputation of Manufacturer
There are some manufacturers on the market that are known for producing high quality supplements. Others are just getting started but still produce high-quality supplements. Then, you have the other end of the spectrum: companies (new or old) that produce low-quality supplements. That being said, age is just a number- the thing that mattered to us was the quality of products and the brand. We chose to list companies known for producing high-quality products.
Creatine is one of the most affordable fitness supplements on the market, especially if you break it down on a per-serving basis. We believe that you shouldn’t have to break your budget to get a good creatine supplement. In fact, some of the best ones are available for as little as $0.50 per serving. We took the time to consider the price and value of these supplements and avoided those who charge an unusually high price.
Of course, one of the best ways to find out whether or not a creatine supplement is legit is to check out the customer reviews. If customers had a low opinion of it, we did not include it. However, if customers seemed to like and appreciate it, we added it to our list.
What is Creatine?
We all have creatine in our bodies. We naturally produce it and it’s store in our muscles. It’s also found in seafood, red meat, and poultry- though much of it is lost in the cooking process. Chemically, it is a tripeptide, made up of three essential amino acids, methionine, glycine, and arginine.
Creatine is the chemical that fuels our muscles, gives us energy to move. When we don’t have creatine, our muscles can’t perform the way we need them to for quick, explosive movements. This is the reason that experts claim creatine improves speed and strength.
How does it work?
Creatine targets the processes required for muscle contraction, which are controlled by ATP, that is adenosine triphosphate. When you take a creatine supplement, you increase your creatine stores, which allows your body to produce more ATP, which ultimately improves performance.
Benefits & Side Effects of Creatine Supplementation
It’s important to note that there are several benefits and side effects associated with creatine supplementation. We will take a closer look at each of these below.
Improves Bodybuilding Sessions
If you are interested in improving your strength and weightlifting power, creatine is a great solution. According to the experts, creatine helps develop muscles and increase gains. This is a great supplement for helping bodybuilders increase muscle mass, which gives them the power they need to lift heavier weights.
Increases Growth of Muscles
Research studies show that creatine effectively increases growth of muscles. In fact, results from studies indicate that most people will experience a 5 to 15% improvement in growth, efficiency, and optimum power- when creatine is taken on a regular basis.
Improves Workout Sessions
Creatine increases power and strength- which results in better workout sessions.
Increases Muscle Mass
Bodybuilders use both creatine and protein because they both promise to increase muscle mass and strength- which leads to a better physique. Creatine is proven to directly increase muscle mass, and is ideal for use after resistance training.
Speeds up Recovery
Creatine can help your muscles recover and reach full potential following a workout or injury.
Supports Joint Health
Creatine is said to support joint health by reducing pain and inflammation. Many physicians actually recommend older patients who suffer from joint discomfort to supplement with creatine.
Promotes Cardiovascular Health
Many people use creatine to support their cardiovascular health. It’s ideal for taking after a heart attack because it facilitates the recovery process. Individuals who use creatine following a cardio event experience significant changes in their power and strength.
Improves Cognitive Functioning
Creatine has been linked to improved cognitive health. It is believed to reduce neural damage while maintaining cellular energy. When you use creatine supplementation, you can enjoy improved cognitive functioning.
As you can see, there are lots of benefits of creatine supplementation. That being said, we need to look at the other side of the coin- the side effects.
As a general rule, those who participated in creatine studies had no adverse side effects- even those who took high doses over a period of six months or more.
That being said, there is one side effect associated with creatine supplementation: weight gain. Typically, this is lean body mass because when you are taking creatine and working out, you build muscle. Muscle weighs more, so you will see the numbers on the scale go up.
There is some potential evidence that creatine can cause complications in individuals that have high blood pressure, kidney disease, or liver disease. Older adults who use creatine may be more likely to experience kidney damage. You should speak with your medical provider before you take this or any other supplement, especially if you have a medical condition or take prescription medication.
Should You Use Creatine?
For the most part, it’s bodybuilders and/or athletes that use creatine to improve their performance. However, there are many reasons for using creatine supplementation. Some use it for muscle recovery, to increase energy levels, to develop lean muscle mass, for brain health, for joint health, and more. As you can see, anyone can benefit from creatine, but here are a few of the main reasons people use it:
- Increase lean muscle mass
- Bulk up
- Maximize strength/muscle gains
- Improve athletic performance
- Speed up recovery
- Break through fitness plateaus
- Improve focus, brain power, and cognition
- Wants a supplement that is safe for improving athletic performance without blowing the budget
What Does Science Say?
As we’ve mentioned a few times, creatine is one of the most studied fitness supplements on the market today. There have been dozens of studies that have associated creatine to a variety of health benefits, which is why it is one of the most popular supplements. Let’s look at some of the studies below:
In 2013, researchers at Baylor University looked at the effect of creatine on overall athletic performance. Results indicated that creatine was ideal for anyone that wanted to maximize sprint speed/power. Creatine had a significant impact on athletic markers and increased muscle mass.
That being said, creatine was proven to be less than optimal for increasing endurance for long-lasting tasks such as running, cycling, or aerobic workouts. On the other hand, if you want to increase strength gains and sprint speeds, creatine can help.
One review of more than 300 studies related to creatine and muscle growth showed that approximately 70% of the studies proved creatine to provide substantial improvements in muscle mass. On average, overall athletic performance was improved by 5 to 15%.
In one 2017 study, researchers found that creatine had many benefits and a very favorable safety profile with very few, if any, side effects. Some research also indicates that creatine can support joint health in older adults and many physicians are recommending that their elderly patients- especially those who are prone to injuries/falls- take creatine.
As you can see, there are so many “proven” benefits of using creatine. This is the reason it is one of the most proven nutritional supplements that can benefit almost anyone.
How Much Should You Take?
As you can see, most of the supplements on our list have a dosage of 4 to 6 grams per serving. Research indicates that you can benefit from a minimum of 3 grams per day. This is the recommended dosage once or twice daily. Typically, you will take a dose prior to your workout and a second one following your workout. Some people will reduce their dosage on “rest” or “non-workout” days by half.
There is some indication that you reach “critical mass”, that is you will have no more benefit, when you reach 20 grams per day. At this point, your muscles are so saturated with creatine that anything extra will be a waste.
Of course, if you have more muscle mass, you may be able to absorb/use more creatine. This is why it’s best to adjust dosage based on your weight. For example, if you weigh 140 pounds, 5 to 6 grams is a good dose. That being said, if you weigh 200 pounds, you may need 8 to 12 grams per day.
Finally, you can adjust dosages if you are cycling based on the phase you are currently in. If you are bulking/loading, you can take up to 20 grams of creatine daily. If, on the other hand, you are cutting/maintaining your weight, you’ll want to drop to 3 to 5 grams per day.
FAQs about Creatine Supplementation
While it’s true that creatine is popular and widely used, there are still questions that often come up. Below, we’ve put together a list of the most commonly asked questions about creatine supplementation.
What is it and where does it come from?
Creatine is a tripeptide formed by three amino acids. It is critical for the functioning of our muscles and is involved in a variety of processes, including muscle growth, strength, and muscle recovery. Creatine can be found in foods such as beef, salmon, and other meats- but typically only in small amounts and many times, it’s lost during the cooking process. Therefore, supplementation is the best way to get the creatine your body needs.
How does it work?
Your body uses creatine to generate short-term power in muscles. When taking a creatine supplement, your muscles are saturated, which fuels your muscles, improving your power output, and so much more.
What are the benefits associated with creatine?
Creatine has been proven to improve muscle growth, develop lean muscle mass, and improve muscle recovery. There are currently studies indicating that creatine can also improve cognition, heart health, and so much more.
How many forms of creatine are there?
You will find that there are several types of creatine on the market. Most of the supplements contain creatine monohydrate, though some combine several types. The most common types of creatine are: creatine monohydrate, creatine hydrochloride, creatine magnesium chelate, buffered creatine, creatine ethyl ester, and liquid creatine.
Which form of creatine is best?
The most popular form of creatine is creatine monohydrate. However, there is a version of creatine monohydrate known as creatine anhydrous in which the water molecule has been removed. This is believed to be a purer version, which means it could be better.
Does creatine have any negative impacts?
At this time, creatine has not been linked to severe impacts in standard dosages. If you take too much, you could end up with bloating, diarrhea, and general stomach pain. However, as long as you don’t exceed 20 grams per day, spread out through the entire day, you should be fine.
Can creatine damage kidneys?
As we have mentioned, creatine is considered safe and taking it should not have a negative impact on your health at all- even in larger dosages. However, there is some indication that older adults or those who already have kidney problems may see kidney damage- but this isn’t confirmed, it’s just a theory.
Can creatine cause hair loss?
According to research, creatine will not directly cause hair loss. However, it has been shown to increase DHT levels, which could speed up hair loss.
Will creatine interact with caffeine?
Evidence indicates that creatine and caffeine work well together. Then again, there are some studies indicating that they each cancel out the effects of the other. There is no clear answer to this question- more research is necessary.
Who is creatine for?
Typically, it is athletes and bodybuilders who take creatine to increase muscle mass and strength and reduce recovery times. There are also other benefits including heart health, cognitive functioning, and more. Therefore, basically anyone can take creatine.
Do you need to cycle creatine?
There are some people who cycle creatine to maximize absorption. This really isn’t necessary. There are some experts that recommend cycling and suggest that you take up to 20 grams of creatine during a bulking phase and as little as 5 grams during your maintenance phase. Others cycle based on their workout schedules. At this time, there is not enough research to support or refute cycling as an effective way to use it.
Can you take creatine at night? Is there an “ideal” time to take it?
According to the experts, it really doesn’t matter if you take it during the day or at night. Most of the creatine supplements do not contain caffeine, so they should be fine to take at night. That being said, instead of taking the full recommended daily dosage all at once, you might want to break it up into 5 to 10 gram doses so that your body has time to absorb it.
Should creatine be taken before or after working out?
This depends on your goal. Many people choose to take a dose before and a dose after their workout to maximize the benefits. However, you really can take it when you choose to.
How should you take creatine?
Creatine supplements come in two basic forms: powder and capsule. Either one is just fine. You can take creatine capsules with water or combine the powder with water or your favorite protein shake.
What is a creatine “shuttle”?
This is when you combine creatine with other ingredients such as glutamine or dextrose to “shuttle” creatine into the cells of your body.
Does creatine cause water retention?
Creatine pulls water from your body to improve performance. However, it doesn’t exactly make you retain water.
Will you lose muscle mass when you stop taking creatine?
If you are still working out, you shouldn’t lose muscle mass when you stop taking creatine. That being said, you will likely shed a few pounds because water will be leaving your muscles.
Will creatine cause weight gain?
Creatine causes your muscles to retain water, which may lead to the numbers on the scale going up. However, it’s not likely to cause weight gain especially if you are exercising and following a healthy diet.
Can women take creatine?
Yes, creatine has not been shown to impact hormone levels. Therefore, women can safely take creatine without worrying about experiencing any negative side effects.
Do you really need creatine? If so, how much?
To be honest, you really don’t exactly need creatine. You can build muscle and improve athletic performance without it. However, if you want a boost, then you should take 10 to 20 grams of creatine per day to build muscle mass and improve recovery. If you are just maintaining, 3 to 5 grams is sufficient.
Can vegans and vegetarians use creatine?
Most of the creatine supplements on the market are plant-based because those are easiest and cheapest to start with- so yes, both vegans and vegetarians can use creatine.
What is creatinine?
Creatinine is a substance that is naturally metabolized from creatine phosphate and creatine. Your kidneys remove it from your body and it is typically harmless.
Now that we’ve talked more about creatine, you should be understanding why it’s one of the most popular supplements in the fitness industry. It has a variety of benefits. This is a proven supplement for improving lean muscle mass, recovery, heart health, cognition, and so much more. If you are looking for a high-quality creatine supplement, check out our reviews to get started.
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What Is Liquid Creatine (and Is It Right for Me)? | Exercise.com. www.exercise.com/learn/what-is-liquid-creatine/.
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