8 Best Creatine Supplements of 2023: A Dietitian’s Picks
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How we vet brands and products
Healthline only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:We enlisted the expertise of a registered dietitian, and our choice for best overall creatine supplement comes from Thorne.
A quick look at the best creatine supplements
Creatine is one of the most popular sports supplements on the market, thanks to its impressive benefits for performance and strength.
It’s also widely available. Research from 2017 estimated that creatine supplements pull in around $400 million in sales annually around the globe.
With so many options available, finding a high quality supplement can be challenging.
Here’s everything you need to know about our picks for the best creatine supplements, chosen because they contain the most effective form of creatine as well as their manufacturing and testing practices taken to ensure purity.
A note on price
General price ranges with dollar signs ($–$$$) are indicated below. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher price range.
Generally, prices range from $0.10–$3.13 per serving, or $8.21–$56.37 per tub, package, or bottle, though this may vary depending on where you shop.
Note that serving sizes vary by product.
Pricing guide
Healthline’s picks for the best creatine supplements
Best overall
Thorne Creatine
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Healthline's review
Thorne Research is a company focused on producing high quality, sustainably sourced supplements.
Thorne Creatine earns our pick as the best overall, thanks to its affordable price, use of high quality creatine monohydrate, and NSF Certified for Sport designation, which means it has undergone third-party testing to ensure that it’s free of harmful contaminants and specific substances that are banned for athletes.
It’s also free of:
Pros & cons
Product details
Best overall – runner-up
Klean Athlete Klean Creatine
4.6 (881+) from Klean Athlete
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Healthline's review
With 5 g of creatine monohydrate per serving, our runner-up for the best creatine supplement by Klean Athlete is ideal for those seeking a simple yet high quality creatine supplement.
Like most other Klean Athlete products, Klean Creatine is NSF Certified for Sport to ensure that it meets strict quality standards.
It’s unflavored and can be easily mixed into:
Pros & cons
Product details
Best value
Nutricost Creatine Monohydrate
4.7 (15.5k+) from Amazon
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Healthline's review
This product from Nutricost contains 5 g of creatine monohydrate per serving and is free of artificial additives, fillers, or preservatives. It’s almost $20 cheaper than our top pick (the cheapest on our list). While it carries fewer certifications, it’s still third-party tested at a lab accredited by the International Organization for Standardization (ISO).
It is made without any GMOs, but it’s also gluten-free and manufactured in a Current Good Manufacturing Practices (CGMP)-certified facility, which means that the facility adheres to strict safety and quality standards set by the FDA.
In addition to the Unflavored version, it’s available in Fruit Punch and Blue Raspberry flavors, which you can mix into your favorite beverage after your workout.
Product details
Best flavored
The Genius Brand Genius Creatine
4.3 (2.7k+) from Amazon
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Healthline's review
Naturally sweetened with stevia and monk fruit extract and available in Unflavored and Green Apple varieties, Genius Creatine is a high quality product that gets our pick as the best flavored creatine supplement on the market.
It contains 5 g of creatine monohydrate per serving along with beta-alanine. This is an amino acid that can improve exercise performance and increase levels of carnosine in the muscle, according to evidence reported in a 2018 study.
What’s more, all products from The Genius Brand are free of:
Pros & cons
Product details
Best for women
Transparent Labs Creatine HMB
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Healthline's review
Available in a variety of flavors and two sizes, this high quality supplement from Transparent Labs can be a simple and convenient way to ramp up your intake of creatine.
It may be especially beneficial for women because it contains vitamin D, a nutrient that plays a key role in bone health, according to a fact sheet of the National Institutes of Health.
It also contains 5 g of creatine monohydrate per serving, along with other ingredients such as beta-hydroxy beta-methylbutyrate (HMB), which a 2017 study shows may help build muscle mass and increase strength when paired with resistance training.
All products from Transparent Labs are third-party tested by Analytical Resource Laboratories. On its website, the company offers a certificate of analysis (COA) for each supplement, which provides information on the quality, strength, and specifications of a product.
Pros & cons
Product details
Best vegan
Naked Creatine
4.7 (7.4k+) from Amazon
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Healthline's review
This product:
It’s also independently third-party tested for any heavy metals.
Additionally, it’s certified vegan and certified gluten-free, so it’s a great option for those with food allergies or dietary restrictions.
Naked Creatine by Naked Nutrition contains 5 g of creatine monohydrate and can be easily dissolved in your favorite pre- or post-workout beverage.
Pros & cons
Product details
Best capsules
Optimum Nutrition Micronized Creatine Capsules
4.6 (71.6k+) from Amazon
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Healthline's review
If you prefer the convenience and ease of pills over powders, these creatine capsules from Optimum Nutrition may be a good choice.
All Optimum Nutrition supplements are tested in-house for banned substances and manufactured in CGMP-certified facilities.
Each 2-capsule serving contains approximately 2.5 g of pure creatine, and the capsules contain no calories or carbohydrates.
Optimum Nutrition creatine capsules are sold in three bottle sizes: 100-, 200- and 300-count.
Pros & cons
Product details
Best for athletes
Gnarly Sports Nutrition Creatine
4.7 (16+) from Amazon
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Healthline's review
This high quality creatine product from Gnarly Nutrition is made for athletes looking to increase:
It features 5 g of Creapure per serving and can be mixed into water, juice, or your favorite beverage.
It has been tested for:
Plus, it’s vegan, kosher, halal, and NSF Certified for Sport, so it’s an excellent option for competitive athletes and those with certain dietary needs.
Pros & cons
Product details
Best pre-workout
Proven4 Sport Pre-Game Formula
4.5 (146+) from Amazon
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Healthline's review
Whether you’re a casual gym-goer or a competitive athlete, this pre-workout supplement from Proven4 Sport can help boost your exercise routine.
Each serving contains 2 g of creatine monohydrate and a blend of other ingredients such as:
What’s more, this product is NSF Certified for Sport and available in four flavors listed below.
Pros & cons
Product details
A comparison of the best creatine supplements
Here’s a quick look at how our top picks compare:
| Product and price | Flavors | Third-party tested | Certified safe for sport |
|---|---|---|---|
| Thorne Creatine,$ | Unflavored | yes | yes |
| Klean Athlete Klean Creatine,$ | Unflavored | yes | yes |
| Nutricost Creatine Monohydrate$$ | • Unflavored• Blue Raspberry• Fruit Punch | yes | no |
| The Genius Brand Genius Creatine,$$$ | • Unflavored• Green Apple | yes | no |
| Transparent Labs Creatine HMB,$$$ | • Unflavored• Blue Raspberry• Sour Grape• Tropical Punch• Fruit Punch• Watermelon• Black Cherry• Orange• Hawaiian Splash• Strawberry Lemonade• Peach Mango | yes | no |
| Naked Creatine,$ | Unflavored | yes | no |
| Optimum Nutrition Micronized Creatine Capsules,$$–$$$ | Unflavored | no | no |
| Gnarly Sports Nutrition Creatine,$$ | Unflavored | yes | yes |
| Proven4 Sport Pre-Game Formula,$$$ | • Blue Raspberry• Cherry Limeade• Fruit Punch• Watermelon | yes | yes |
How we chose our best creatine supplements
We selected the best creatine supplements using the following criteria:
Creatine uses and benefits
Creatine is a compound produced by your body and found naturally in a variety of foods, including:
It’s also a widely used supplement. Creatine monohydrate, which consists of a creatine molecule paired with a water molecule, is one of the most common and best-researched forms of creatine, according to research from 2021.
It’s used as a standalone supplement and is sometimes added to other sports supplements, such as pre-workout drinks, alongside other ergogenic aids, including caffeine and amino acids.
Experts generally recommend taking creatine supplements daily, either before or after working out, and using a higher dose for the first 5–7 days, followed by a maintenance dose thereafter.
Some supplements combine creatine with other compounds intended to increase absorption or boost performance, such as:
Potential benefits
Creatine can increase levels of phosphocreatine, a compound your body uses to form adenosine triphosphate (ATP). Your body breaks down ATP for energy.
For this reason, people typically use creatine supplements to enhance performance in high intensity exercise.
A body of research, including a 2018 study, has shown that creatine supplements can help:
Some research, including a 2022 study, indicates that creatine may also improve brain health and:
Though more research is needed, a 2021 study suggests that creatine may be beneficial for blood sugar regulation.
Potential risks and side effects
One of the most commonly reported side effects of creatine is a short-term increase in fluid retention, which may be the result of creatine’s osmotic properties.
Creatine supplementation has also been consistently associated with weight gain, especially during the loading phase. However, this may be due to increases in muscle mass and water retention rather than an increase in body fat.
Some other anecdotal side effects often reported with creatine supplementation are:
However, according to the 2017 position paper on creatine by the International Society of Sports Nutrition (ISSN), there is no compelling scientific evidence that the short-term or long-term use of creatine monohydrate (up to 30 g/day for 5 years) has any harmful effects on healthy individuals.
Additionally, the ISSN notes that both short- and long-term supplementation with creatine is considered safe and effective for improving exercise performance and preventing or reducing the severity of injuries.
Tips for choosing the right creatine supplement for you
When selecting a creatine supplement, be sure to consider the ingredient list and dose provided. It’s also a good idea to select a product that has been third-party tested.
Ingredients
Check the ingredient label carefully and look for products free of artificial flavors, sweeteners, colors, and fillers whenever possible.
However, note that some supplements may contain added carbs or protein, which can help increase the retention of creatine.
Dose
It’s worth paying close attention to the dosage of creatine supplements.
Experts generally recommend starting with a loading phase of 20–25 g per day for 5–7 days to increase muscle stores of creatine and then using a maintenance dose of 3–5 g per day. thereafter.
Third-party testing
If possible, you can also choose supplements that have undergone third-party testing and are certified by an organization such as NSF or Informed Choice to ensure safety and quality.
Some companies may also provide a COA upon request, which offers detailed information about the purity and potency of products.
If you’re a competitive athlete, you might choose a product that is certified safe for sport. Organizations such as NSF and Informed Sport provide certifications that ensure products are free of substances that are banned by most professional sporting organizations.
Useful supplement shopping guides
Check out these two articles to help make supplement shopping a breeze:
Frequently asked questions
Which brand of creatine is the most effective?
While no particular brand of creatine is proven to be more effective than all others, creatine monohydrate is the form of creatine that is most researched and considered the gold standard. For that reason, we only chose products that use creatine monohydrate in their formulas.
While no particular brand of creatine is proven to be more effective than all others, creatine monohydrate is the form of creatine that is most researched and considered the gold standard. For that reason, we only chose products that use creatine monohydrate in their formulas.
Is it OK to take creatine every day?
Research shows that creatine is safe and effective for healthy adults, even if you take it every day.
Creatine is generally recognized as safe (GRAS) by the FDA. The FDA GRAS notice for creatine monohydrate suggests that a daily dose of around 3 g in addition to normal dietary creatine is unlikely to pose a risk to healthy adults.
Research shows that creatine is safe and effective for healthy adults, even if you take it every day.
Creatine is generally recognized as safe (GRAS) by the FDA. The FDA GRAS notice for creatine monohydrate suggests that a daily dose of around 3 g in addition to normal dietary creatine is unlikely to pose a risk to healthy adults.
What happens if you stop taking creatine?
Once you stop taking creatine, your body’s levels of stored creatine may decline, which could lead to changes in energy levels, strength, and body composition.
Once you stop taking creatine, your body’s levels of stored creatine may decline, which could lead to changes in energy levels, strength, and body composition.
Should beginners take creatine?
Creatine is safe and effective, even for beginners. Experts generally recommend starting with a loading phase of 20–25 g per day for 5–7 days and then using a maintenance dose of 3–5 g per day thereafter.
Creatine is safe and effective, even for beginners. Experts generally recommend starting with a loading phase of 20–25 g per day for 5–7 days and then using a maintenance dose of 3–5 g per day thereafter.
Does creatine make you gain weight?
Most creatine supplements are calorie-free or very low in calories and are, therefore, unlikely to contribute enough calories to cause weight gain.
However, one of the most common side effects of creatine is water retention in the first few days of supplementation. While you might see your weight increase initially, studies included in a 2021 research review suggest that creatine doesn’t cause long-term water retention or subsequent weight gain.
Creatine has also been linked to increases in muscle mass, which could lead to an increase in weight.
Most creatine supplements are calorie-free or very low in calories and are, therefore, unlikely to contribute enough calories to cause weight gain.
However, one of the most common side effects of creatine is water retention in the first few days of supplementation. While you might see your weight increase initially, studies included in a 2021 research review suggest that creatine doesn’t cause long-term water retention or subsequent weight gain.
Creatine has also been linked to increases in muscle mass, which could lead to an increase in weight.
Who shouldn't take creatine?
Because creatine in the blood is an important measure for liver and kidney function, a fact sheet from the National Center for Complementary and Integrative Health advises people at risk of kidney problems to check with their health care providers before using creatine and be carefully monitored while using it.
Additionally, it’s important people who are pregnant, breastfeeding, or taking any prescription medications, especially medications that affect blood sugar levels consult a healthcare professional before adding creatine to their wellness routine.
Because creatine in the blood is an important measure for liver and kidney function, a fact sheet from the National Center for Complementary and Integrative Health advises people at risk of kidney problems to check with their health care providers before using creatine and be carefully monitored while using it.
Additionally, it’s important people who are pregnant, breastfeeding, or taking any prescription medications, especially medications that affect blood sugar levels consult a healthcare professional before adding creatine to their wellness routine.
The bottom line
Creatine supplements are available in a variety of forms, flavors, and dosages.
When searching for the right product for you, be sure to check the ingredient label and dosage carefully.
Ideally, it’s wise to purchase products that have undergone third-party testing or have a COA available upon request.
Posted : 2023-12-14 08:56
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