The Best Creatine Supplements of 2024 for Those Who Are Bulking, Cutting and More

Creatine supplements help build muscle mass and increase strength. See our top picks and learn from the experts how to choose the best creatine supplement for you.

The products featured in this article have been independently reviewed. When you buy something through the retail links on this page, we may earn commission at no cost to you, the reader. Sports Illustrated editorial staff are not involved in the creation of this content. Learn more here.

Creatine supplements are popular with fitness newbies, experienced gym-goers and serious athletes alike. Multiple studies have determined creatine to be safe and well-tolerated in most healthy individuals, and creatine supplementation may improve your exercise performance (1). 

“Creatine offers many benefits, including improved athletic performance, muscle growth, supporting lean body composition, faster recovery time for muscles, improved cognitive function and motor control and helping stabilize blood sugar levels,” says Christina Amado, CTNC, CHHC.

Sarah Amelia Wenig, MS, RDN adds, "Creatine may be most effective when consumed in doses of 3-5 grams per day, which would significantly increase muscle creatine stores even within a week. Muscle cells use creatine phosphate as a short-term fuel source especially during high-intensity exercise. So increasing the amount of this fuel in the muscle could enhance exercise capacity and thus overall performance." 

With that in mind, we've rounded up the best creatine supplements on the market in 2024 to help support your strength goals. We also explain in-depth why creatine is beneficial and what to consider before you make a creatine supplement purchase.

This content is meant to be informative but should not be taken as medical advice. It is not intended for use as diagnosis, prevention, or treatment of health problems. Speak with your doctor before starting any new supplement, weight loss or exercise regimen.

Our Picks for the Best Creatine of 2024:

• Best Creatine Monohydrate: XWerks Lift Creatine
• Best Micronized Creatine: Legion Athletics Recharge
• Best Creatine for Muscle Growth: Transparent Labs Creatine HMB
• Best Unflavored Creatine: XWerks Lift Creatine
• Best Creatine for Cutting: Kaged Creatine HCL
• Best Flavored Gummies: Bear Balanced Creatine Gummies
• Best Budget Creatine: Jacked Factory Creatine
• Best Stack with Creatine: Transparent Labs Strength Essentials Stack

The Best Creatine Monohydrate: XWerks Lift Creatine

SI Showcase + XWerks

Key features and specs:

• Creatine per serving: 5,000 milligrams (5 grams)
• Certifications: None listed
• NSF certified: No
• Flavors: Unflavored
• Price per serving: $0.61
• Servings per container: 80
• Subscription: Yes, save 5%

Why I picked it:

Creatine monohydrate is the most common form of creatine, and also the most widely researched. There are also other forms of creatine, including:

• Micronized creatine: a smaller particle size that helps to improve absorption and solubility (18)
• Creatine nitrate: a newer, more water-soluble form used pre-workout to increase endurance
• Creatine anhydrous: 100 percent creatine by weight because all water has been removed

“Creatine monohydrate is the only form of creatine you should take, as it is best absorbed by the body at a rate of greater than 99 percent (19),” says Wenig.

XWerks Lift is a creatine supplement made from only pure, micronized creatine monohydrate. It’s flavorless, making it easy to mix in water or protein shakes.

What we like:

• 80 servings per bag
• No sugar, dairy or gluten
• Unflavored for easy incorporation into beverages

What to consider:

• No flavored options

Best Micronized Creatine: Legion Athletics Recharge

SI Showcase + Legion

Key features and specs:

• Creatine per serving: 5 grams
• Certifications: Third-party tested by Labdoor for purity
• NSF certified: No
• Flavors: Strawberry Lemonade, Sour Candy, Watermelon, Fruit Punch, Unflavored
• Price per serving: $1.33
• Servings per container: 30
• Subscription: Subscribe and save 10%

Why I picked it:

Creatine is available in a few different forms, primarily in capsules, pills or powders. Micronized creatine is essentially creatine monohydrate powder that’s been blended into smaller particles, and the increased surface area of the particles allows for easier absorption. 

Legion Recharge is our top pick for micronized creatine because, in addition to micronized creatine for improved athletic performance, it contains L-carnitine L-tartarate, which can reduce muscle damage from exercise (45). Legion Recharge is technically a post-workout supplement, and the ingredient profile provides you the added bonus of boosting post-workout muscle recovery in addition to muscle gains (46).

What we like:

• Five grams of micronized creatine per serving
• Lab-tested for purity by Labdoor testing
• On-site reviewers rave about the flavors

What to consider:

• Sweetened with stevia, which some reviewers say leaves an aftertaste

Best Creatine for Muscle Growth: Transparent Labs Creatine HMB

SI Showcase + Transparent Labs

Key features and specs:

• Creatine per serving: 5,000 milligrams (5 grams)
• Certifications: Third-party tested
• NSF certified: No
• Flavors: Unflavored, Sour Grape, Peach Mango, Fruit Punch, Watermelon, Black Cherry, Blue Raspberry, Orange, Tropical Punch, Hawaiian Splash and Strawberry Lemonade
• Price per serving: $1.67
• Servings per container: 30
• Subscription: Yes, 10% off and free shipping

Why I picked it:

Creatine in the body supplies energy to muscles in the form of ATP—otherwise known as adenosine triphosphate (3). Your body can rapidly run out of ATP during max effort periods of exercise, and a good creatine supplement provides an energy boost so that you can keep going (4).

Transparent Labs Creatine HMB is our pick for the best creatine supplement for muscle growth because it contains pure creatine monohydrate, plus three other key components that work to boost muscle growth. 

“This is a high-quality creatine monohydrate supplement that comes with the added benefits of beta-hydroxy-methylbutyrate (myHMB), vitamin D and black pepper extract (BioPerine) for enhanced absorption,” says Pete Nastasi, certified sports nutrition coach and certified personal trainer.

Each ingredient is included to ensure that your muscles are fully absorbing nutrients and getting the support they need as you exercise. 

HMB has been studied for its positive effects on protecting and building muscle, complementing the benefits of creatine supplementation (5). Research has shown that when combined, creatine and HMB (both found in this supplement) can increase muscle mass and strength better than either ingredient alone (6).

For more information on this brand and its supplements, check out our Transparent Labs review.

What we like:

• BioPerine (black pepper extract) included to assist with absorption
• Vitamin D and β-Hydroxy β-Methylbutyrate added to help promote overall muscle health
• 10 flavor options
• Third-party tested for purity

What to consider:

• Vitamin D additive is not vegan
• Some may not like the taste of stevia

Best Unflavored Creatine: XWerks Lift Creatine

SI Showcase + XWerks

Key features and specs:

• Creatine per serving: 5,000 milligrams (5 grams)
• Certifications: None listed
• NSF certified: No
• Flavors: Unflavored
• Price per serving: $0.61
• Servings per container: 80
• Subscription: Yes, save 5%

Why I picked it:

One of the things I like the most about XWerks Lift is that it only contains one ingredient, creatine monohydrate. Lift does not have additives or flavoring in its formula, which is why it’s our pick for the best unflavored creatine.

Our tester, certified personal trainer Amanda Capritto, said Lift mixed well into a shake, but she did not like the taste of the powder on its own. “Mixed into just water, it was a little bitter. However, I tried it in both a protein smoothie and in my coffee, and it was undetectable,” said Capritio. Capritto said she enjoyed drinking Lift and gave it an almost-perfect score, but she noticed there was some graininess in her glass when she mixed the creatine powder with water.

What we like:

• Easily mixes into smoothies, shakes and coffee without altering the taste
• Does not contain any additives, sugar or dairy and is gluten-free
• One scoop contains five grams of creatine, which Wenig says, is the recommended amount to consume per day to see effects

What to consider:

• Our tester said there was a slightly grainy texture when mixed with water alone

Best Creatine for Cutting: Kaged Creatine HCL

SI Showcase + Kaged

Key features and specs:

• Creatine per serving: 0.75 grams (HCL)
• Certifications: Informed Sport certified
• NSF certified: No
• Flavors: Unflavored, Fruit Punch, Lemon Lime
• Price per serving: $0.33 (1 scoop)
• Servings per container: 75
• Subscription: Subscribe and save 10%

Why I picked it:

Creatine hydrochloride (HCL) is a relatively new form of creatine that has shown promising results in early studies. The key difference between HCL and creatine monohydrate is water solubility. HCL is about 41 times more water soluble than creatine monohydrate (42), which means you’ll need less water for mixing. Less water for mixing could lead to significantly less bloating because your body won’t retain as much fluid.

The other potential benefit of creatine HCL is increased absorption (43). In theory, that means a smaller dose of creatine HCL could give you the same benefits as a high dose of monohydrate—that's why Kaged HCL only has 0.75 grams per scoop. However, I want to be clear that this claim has only been proven in animal studies, and as of right now has not been replicated with humans (43). Still, the results are promising for those who are weary of potential side effects with high doses of creatine monohydrate.

With that in mind, we asked NASM-certified nutrition coach Cory Kessler what he likes about Kaged Creatine HCL. Kessler said, “There are two reasons I like Kaged Creatine HCL for cutting. First, creatine is very effective at building lean muscle mass, but it does not directly contribute to fat loss (44). If you want to target fat loss with supplements while maintaining lean mass, you’ll need to stack creatine with something else. Kaged HCL only has one ingredient, and should be safe to stack with any fat burners or other supplements you want to use.”

The second reason Kessler gave for recommending Kaged Creatine HCL is the dosing. He says, “HCL offers a low barrier of entry for people who haven’t used creatine before, or people who have tried monohydrate and had a negative experience with bloating or upset stomach. Instead of the three to five grams of monohydrate, you can take about half of that dose with HCL and potentially see comparable results. You can also mix it in far less water, which can keep bloating to a minimum.”

What we like:

• HCL may require lower dose than other forms of creatine
• Third-party tested by Informed Sport
• Also available in capsule form rather than powder

What to consider:

• Some users may prefer to use two scoops as a single serving which doubles the price
• Fruit Punch and Lemon Lime flavors are sweetened with sucralose, which is an artificial sweetener that some people may prefer to avoid

Best Flavored Creatine: Bear Balanced Creatine Gummies

SI Showcase + Bear Balanced

Key features and specs:

• Creatine per serving: 3 grams
• Certifications: None Listed
• NSF certified: No
• Flavors: Blueberry
• Price per serving: $1.50
• Servings per container: 30
• Subscription: Twice a month to save 10%, three times a month to save 15%

Why I picked it:

If you don’t want the hassle of mixing your powdered creatine supplement, check out Bear Balanced. These gummies are easy to eat at the gym or on the go, and they're my pick for the best flavored creatine because of their Blueberry flavor.

In addition to creatine, each serving contains L-theanine and L-tyrosine—which may help you mentally perform better during stressful situations. Bear Balanced gummies also include 400 micrograms of vitamin B12, which supports your body’s production of energy. 

Something to consider is that a serving, which is three gummies, contains three grams of creatine. That is less than the five grams of creatine per day that Nastasi recommends his sports performance clients take. “The reason five grams per day is the correct dosage is because the muscles can hold anywhere from about 3.5 to 5 grams per pound of muscle that you have in the body. For optimal performance, your muscles should be saturated with creatine,” Nastasi says. Bear Balanced recommends taking up to five gummies a day, which would get you to a five-gram dose.

What we like:

• Easy-to-eat gummy form with Blueberry flavor
• Includes vitamin B12 to support energy production and L-theanine and L-tyrosine to support stress management
• Free of sugar, fat, gluten, dairy and nuts
• Vegan, vegetarian, paleo and keto

What to consider:

• Slightly less creatine per serving than other supplements on our list
• Some reviewers say the gummies get stuck together in the packaging, making them hard to separate

Best Budget Creatine: Jacked Factory Creatine

SI Showcase + Jacked Factory

Key features and specs:

• Creatine per serving: 5,000 milligrams (5 grams)
• NSF certified: No
• Flavors: Unflavored
• Certifications: None listed
• Price per serving: $0.41
• Servings per container: 85
• Subscription: Save 15%

Why I picked it:

Jacked Factory Creatine is a great budget creatine option for just about any type of user, with the average price per serving coming in at just over $0.40 per serving (close to half as much as competitors).

Jacked Factory Creatine has five grams of creatine monohydrate per serving. This is an effective dose to support improvements in strength, muscle size and overall performance in the gym after a couple of weeks of consistent use (13). I also like that this creatine supplement contains no fillers, dyes, sweeteners or flavorings. 

What we like:

• Evidence-backed dose of creatine per serving (13)
• Budget-friendly option
• No artificial sweeteners, fillers or preservatives

What to consider:

• No options for flavors

Best Stack with Creatine: Transparent Labs Strength Essentials Stack

SI Showcase + Transparent Labs

Key features and specs:

• Creatine per serving: 5,000 milligrams (5 grams)
• Certifications: None specified
• NSF certified: No
• Flavors: Creatine HMB comes in Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Strawberry Lemonade and Peach Mango
• Price per serving: $1.72 (includes Creatine HMB, Bulk, Grass-Fed Protein Isolate)
• Servings per container: 30 servings each of Creatine HMB, Bulk and 100 percent Grass-Fed Protein Isolate
• Subscription: Yes, 10% off plus free shipping

Why I picked it:

Looking for a supplement stack that will help you bulk? Check out Transparent Labs Strength Essentials Stack, which is our pick for the best stack with creatine. This bundle of three Transparent Labs supplements is aimed to help you build lean muscle mass, stamina and strength.

The stack includes StrengthSeries Creatine HMB, which contains HMB and creatine. HMB is a substance our bodies produce naturally when breaking down the amino acid leucine. It’s used to help build strength and endurance (20). StrengthSeries Creatine HMB includes both creatine and HMB. When combined, studies show creatine and HMB may increase strength performance, anaerobic performance and body composition more than taking the supplements on their own (6).

This stack also comes with PreSeries BULK—a pre-workout supplement designed to support lean muscle mass—and 100% Grass-Fed Whey Protein Isolate, which is free from artificial sweeteners, food dyes, gluten and preservatives.

Related Post: Creatine vs. Pre-Workout: Which One Should You Take?

What we like:

• Products work together to advance you toward your goals
• Transparent labeling with no proprietary blends
• Codes on packaging for Certificates of Analysis and Composition via third-party testing

What to consider:

• Higher up-front cost, but users can save with a subscription

What Is Creatine?

Creatine is an amino acid, which is a building block for proteins (23). About half of the creatine in our bodies comes from foods such as red meat, seafood and milk. The other half is made in the kidneys and liver. In fact, the word creatine is derived from the Greek word for meat, kreas.

Creatine is a natural energy source for muscle contractions. In the body, it helps produce adenosine triphosphate (ATP), a molecule used for energy. In other words, creatine increases energy production during exercise.

Creatine is one of the most popular supplements on the market for athletes of all levels for its researched-supported ability to aid in building lean muscle mass and improve quick bursts of athletic performance (22). In fact, the supplement first gained popularity after the 1992 Olympic Games. While more studies need to be done on just how effective this supplement is for sports performance, it's safe for short-term use for most users looking to boost their exercise performance and energy (22).

Creatine is a naturally occurring molecule that’s made in your liver and kidneys (7). There are old (and wildly inaccurate) myths regarding creatine that suggest that it might worsen kidney dysfunction. However, this myth was exacerbated due to older case studies making these claims in individuals with pre-existing diseases and disorders (8). It has been well-established that creatine doesn't appear to affect kidney function in healthy people (8). So, while there are claims that certain forms of creatine may be safer to consume than creatine monohydrate, these claims are sensationalized and are not backed by research.

Your body stores about 95 percent of its creatine in skeletal muscles for use during physical activity. Your muscles need creatine during an intense workout to maintain a continuous energy supply. Simply put, when you take creatine supplements, you boost the amount of creatine stored in the muscles. This increased supply helps to create muscle tissue (muscle mass) and improve performance in resistance training. 

Related Post: How Creatine Supplements Can Benefit Your Athletic Performance and Muscle Growth

How to Choose the Best Creatine Supplement for You

Just like with other supplements, the best creatine supplement for you depends on your goals and preferences. Creatine monohydrate is the most prolific, as there has been a lot of research conducted on its efficacy in performance over the years (1). Consumers should also know that creatine comes in a few different forms, such as creatine nitrate and creatine citrate, and determine which one is most appropriate for them, Amado says.

Narrowing down what you plan on using creatine for, whether it's gaining muscle mass or creating lean muscle, is the first step. Beyond that, consider if you want to take it in a powder versus capsule form, and unflavored or flavored options. 

Types of Creatine

Creatine monohydrate

Creatine monohydrate stands as the most extensively researched and proven form of creatine(1). Its popularity is rooted in its ability to enhance muscle energy levels, leading to improved exercise performance and increased muscle mass. 

Micronized creatine

Micronized creatine is created through a process that reduces the particle size of creatine monohydrate molecules, leading to increased solubility in water. This could potentially result in quicker absorption and less stomach discomfort, but no research suggests its more effective than regular creatine monohydrate. Because it uses creatine monohydrate, experts believe that its effectiveness should be about the same.

Creatine ethyl ester

Creatine ethyl ester is designed to have better absorption compared to creatine monohydrate. However, there is no research that supports this, and some studies have suggested that its enhanced absorption might not necessarily translate into greater benefits in terms of muscle creatine content or performance.

Buffered creatine

Buffered creatine, also known as Kre-Alkalyn, is formulated to have a higher pH, which supposedly prevents the conversion of creatine to creatinine (a waste product) in the stomach. However, studies research on this is limited(9), so more studies are needed to substantiate these claims.

Related Post: The Different Types of Creatine

Methodology: How We Chose the Best Creatine Products:

Our top creatine supplements were chosen with expert input and our creatine scoring methodology, which scores each product from 1-5 (with 5 being the best) across seven categories:

• Quality of raw materials: Top third-party tested products that include creatine monohydrate
• Creatine content per serving: Each product contains an efficacious dose of creatine in each serving
• Third-party testing: Certification from independent labs to ensure quality and that what’s on the label is what you get
• Price per serving: A range of price points are included to fit a variety of budgets.
• Availability of subscription plans: Options to subscribe and save on up-front cost and shipping
• Customer reviews: Online ratings posted by users that are mostly positive
• Flavor options: Selection and quality of different flavors, if available

Additionally, we consider input from our expert panel, and some of our selections have been tested by our experts. Their personal experiences factor into the products' evaluations. Learn more about our nutrition and supplement review process as well as our creatine scoring methodology.

Benefits of Creatine

“Creatine is one of the most well-researched and evidence-backed supplements on the market. Most people think of it as being used to increase muscle mass. But creatine has a myriad of benefits that benefit more than just athletes,” Wenig says.

Increased muscle mass and strength

Creatine has been shown to increase muscle mass and strength by more than 14 percent (4).

Improved performance in short-term endurance activities

Research suggests that creatine positively affects performance in short bouts of high-intensity exercises (power training) and sprint performance (24), and may reduce muscle recovery time.

Improved performance in physical rehabilitation

Creatine supplementation can help maintain muscle size and quality in those recovering from injuries, Wenig says. Studies on creatine show that it may benefit those recovering from an injury or surgery (25). It has also been shown to reduce inflammation (26).

Improved brain function

Although much of the scientific study of creatine has focused on how it affects muscle growth, the latest research suggests that it improves brain function, too (27). Taking a creatine supplement may help improve short-term memory, reasoning and intelligence (28).

Increased energy

“You can think of creatine as fuel,” Wenig says. “We only store enough endogenous creatine in our muscles to supply up to about 10 seconds of maximal effort exercise, so supplementation improves exercise performance by increasing the amount stored in our muscles.” Creatine provides energy for short duration, high-intensity exercise, which results in decreased fatigue, increased speed, and increased power.

Related Post: The Benefits of Creatine for Women

Possible Side Effects of Taking Creatine

Creatine is generally considered a safe supplement with few side effects reported. However, you should be aware that creatine supplementation, especially in large doses, could have some minor side effects, including nausea, vomiting and diarrhea (29). The optimal dose of creatine is three to five grams daily (30).

Also, contrary to what you may have heard, creatine does not cause weight gain. “Creatine loading” (taking a high dose for the first week) can cause a two percent weight gain because of increased muscle water content. That generally resolves by week two of use (4).

Who Should Use Creatine?

Athletes and bodybuilders most commonly use creatine because of its effects on strength, muscle size and athletic performance, but other groups may benefit from creatine supplements, including those with the following conditions:

• Alzheimer’s disease or declining brain function (31)
• Traumatic brain injuries (32)
• Fibromyalgia (33)
• Depression (34)
• Diabetes (35)
• Cancer (36)

There are many factors to consider when deciding whether or not to use creatine. Age, weight, exercise history and genetics all influence how effective creatine will work for you. Generally speaking, creatine is most effective when combined with regular exercise. However, even if you don’t have any weight-training experience, creatine may still help improve your health.

Who Shouldn’t Use Creatine?

“It has been suggested that those with kidney disease, liver disease and high blood pressure should not take creatine,” says Jenna Stedman, MS, RD, CSSD.

Note that some people experience bloating or gastrointestinal discomfort when first adding creatine to their routine, but this is usually the case when someone is “loading,” or taking large doses for a few days to saturate the body, versus the recommended and maintenance dose of 3–5 grams per day, Amado says.

Creatine monohydrate supplementation is not only safe, but has been reported to have a number of therapeutic benefits in healthy and diseased populations ranging from infants to the elderly. There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate (up to 30 g/day for 5 years) has any detrimental effects on otherwise healthy individuals or among clinical populations who may benefit from creatine supplementation. 

Before considering using creatine supplements, you should consult a doctor or sports nutritionist. They can help you determine which dosage is best for you and guide you through starting a creatine routine.

Creatine FAQs

Is creatine better before or after a workout?

Research suggests that consuming creatine immediately post-workout is better than pre-workout for muscle building (37), though other studies show there may not be any difference in outcomes (38). 

Related Post: The Best Time to Take Creatine for the Best Results

How long does creatine take to work?

Depending on the amount of creatine you already have in your body, it may take seven to 28 days before you begin to notice any change in your performance (4). "You’ll need to take three to five grams a day for a month, which is about how long it takes to fully saturated muscle creatine stores," Wenig says. 

Can I take creatine every day?

Research suggests that healthy adults can safely take creatine daily for an extended period. In fact, one study followed 98 football players who took about five grams of creatine daily for 21 months and compared them to peers who did not take creatine supplements. There were no clinically significant differences between the two groups at the end of the study (39). Another study showed creatine was used safely for up to five years (1).

To be sure creatine is safe for you to take every day, it’s best to check with your doctor. If you have any health conditions or take medications, creatine could affect your body differently, so have a conversation with your healthcare provider before starting a creatine supplement.

Can I mix creatine with protein?

Yes, you can take creatine and protein powder together. Some users prefer odorless, flavorless creatine because it mixes well with protein shakes.

Does creatine affect testosterone?

You may find conflicting statements about the effects of creatine on testosterone levels; however, the latest research suggests that creatine does not increase total testosterone, free testosterone or Dihydrotestosterone (DHT) (40).

Final Thoughts: Is Creatine Right for You?

While you likely first think of creatine as a supplement for serious athletes, it may be right for you even if bulking up isn’t your main fitness goal. Vegans and vegetarians who don’t get enough creatine through food, those recovering from injury and those who participate in sports that require quick, high-intensity bursts of movement, can also benefit from creatine supplementation, Wenig says. When looking for a creatine supplement, be sure to consider quality, brand and type of creatine. 

---

Expert Contributors

Chris Mohr, RD and Ph.D.

Chris Mohr is a registered dietitian who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Mike Roberts, Ph.D.

Mike Roberts is a Professor in the School of Kinesiology at Auburn University where he serves as the Director of Applied and Molecular Physiology Labs. He reviewed and contributed to the scientific research, citations, and insights within this article. He currently has over 190 publications in several preeminent physiology and nutrition journals, serves in senior editor roles for various physiology journals and has given numerous lectures at regional, national and international scientific conferences and venues.

Eddie Jo, Ph.D.

Eddie Jo is a professor of exercise physiology and the director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake and technologies for the optimization of human health and performance, energy metabolism, body composition and endocrine function.

Additional Contributors:

• Sarah Amelia Wenig, MS, RDN
• Christina Amado, Certified Transformational Nutrition Coach, CTNC, CHHC
• Pete Nastasi, certified sports nutrition coach and certified personal trainer
• Angie Asche, MS, RD, CSSD
• Mary Sabat, MS, RDN, LD
• Jenna Stedman, MS, RD, CSSD

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

Prices are accurate and items in stock as of publish time.

---

References

1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0173-z
2. Jagim, Andrew R, et al. “A Buffered Form of Creatine Does Not Promote Greater Changes in Muscle Creatine Content, Body Composition, or Training Adaptations than Creatine Monohydrate.” Journal of the International Society of Sports Nutrition, vol. 9, no. 1, 2012, p. 43, https://doi.org/10.1186/1550-2783-9-43.
3. ‌8.5: How do my muscles get the Energy to perform work? (2018, June 1). Medicine LibreTexts. https://med.libretexts.org/Courses/Sierra_College/Sierra%3A_NUTF10_(Teh)/08%3A_Physical_Fitness/8.05%3A_How_do_my_muscles_get_the_Energy_to_perform_work%3F
4. ‌Creatine. (n.d.). Cleveland Clinic. https://my.clevelandclinic.org/health/treatments/17674-creatine
5. ‌Holeček, M. (2017). Beta-hydroxy-beta-methylbutyrate supplementation and skeletal muscle in healthy and muscle-wasting conditions. Journal of Cachexia, Sarcopenia and Muscle, 8(4), 529–541. https://doi.org/10.1002/jcsm.12208
6. ‌Fernández-Landa, J., Calleja-González, J., León-Guereño, P., Caballero-García, A., Córdova, A., & Mielgo-Ayuso, J. (2019). Effect of the Combination of Creatine Monohydrate Plus HMB Supplementation on Sports Performance, Body Composition, Markers of Muscle Damage and Hormone Status: A Systematic Review. Nutrients, 11(10), 2528. https://doi.org/10.3390/nu11102528
7. ‌Mayo Clinic Staff. (2021, February 9). Creatine. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
8. ‌Mayo Clinic. (2022). Creatine. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
9. ‌Golini, J. (2015). Improved Creatine Stability and pH Profile for Kre-Alkalyn [Review of Improved Creatine Stability and pH Profile for Kre-Alkalyn]. Journal of Biosensors & Bioelectronics. https://doi.org/10.4172/2155-6210.1000187
10. ‌Golini, PhD, J., Stroychev, PhD, K., & Terziiski, PhD, N. (2019, February 19). A Double-Blind Comparative Trial of Kre-Alkalyn vs. Creatine Monohydrate in Olympic Weightlifters [Review of A Double-Blind Comparative Trial of Kre-Alkalyn vs. Creatine Monohydrate in Olympic Weightlifters]. Swolverine Inc. https://swolverine.com/blogs/clinical-studies/a-double-blind-comparative-trial-of-kre-alkalyn-vs-creatine-monohydrate-in-olympic-weightlifters
11. ‌Jagim, A., Oliver, J. M., Sanchez, A., Galvan, E., Fluckey, J., Reichman, S., Talcott, S., Kelly, K., Meininger, C., Rasmussen, C., & Kreider, R. B. (2012). Kre-Alkalyn® supplementation does not promote greater changes in muscle creatine content, body composition, or training adaptations in comparison to creatine monohydrate. Journal of the International Society of Sports Nutrition, 9(Suppl 1), P11. https://doi.org/10.1186/1550-2783-9-s1-p11
12. ‌Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1). https://doi.org/10.1186/1550-2783-10-36
13. ‌Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1). https://doi.org/10.1186/1550-2783-9-33
14. ‌Wilson, G. J., Wilson, J. M., & Manninen, A. H. (2008). Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review. Nutrition & Metabolism, 5(1). https://doi.org/10.1186/1743-7075-5-1
15. ‌Bemben, M. G., & Lamont, H. S. (2005). Creatine Supplementation and Exercise Performance. Sports Medicine, 35(2), 107–125. https://doi.org/10.2165/00007256-200535020-00002
16. ‌Ho, J.-Y., Kraemer, W. J., Volek, J. S., Fragala, M. S., Thomas, G. A., Dunn-Lewis, C., Coday, M., Häkkinen, K., & Maresh, C. M. (2010). l-Carnitine l-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and women. Metabolism, 59(8), 1190–1199. https://doi.org/10.1016/j.metabol.2009.11.012
17. ‌Fukushima, M., Matsuyama, F., Ueda, N., Egawa, K., Takemoto, J., Kajimoto, Y., Yonaha, N., Miura, T., Kaneko, T., Nishi, Y., Mitsui, R., Fujita, Y., Yamada, Y., & Seino, Y. (2006). Effect of corosolic acid on postchallenge plasma glucose levels. Diabetes Research and Clinical Practice, 73(2), 174–177. https://doi.org/10.1016/j.diabres.2006.01.010
18. ‌Chaumeil, J. C. (1998). Micronization: a method of improving the bioavailability of poorly soluble drugs. Methods and Findings in Experimental and Clinical Pharmacology, 20(3), 211–215. https://pubmed.ncbi.nlm.nih.gov/9646283/
19. ‌Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common Questions and Misconceptions about Creatine supplementation: What Does the Scientific Evidence Really show? Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00412-w
20. ‌Engelen, M. P. K. J., & Deutz, N. E. P. (2018). Is HMB an effective anabolic agent to improve outcome in older diseased populations? Current Opinion in Clinical Nutrition and Metabolic Care, 21(3), 207–213. https://doi.org/10.1097/MCO.0000000000000459
21. ‌Kaviani, M., Shaw, K., & Chilibeck, P. D. (2020). Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. International Journal of Environmental Research and Public Health, 17(9), 3041. https://doi.org/10.3390/ijerph17093041
22. ‌Butts, J., Jacobs, B., & Silvis, M. (2017). Creatine Use in Sports. Sports Health: A Multidisciplinary Approach, 10(1), 31–34. https://doi.org/10.1177/1941738117737248
23. ‌MedlinePlus. (2017). Amino acids: MedlinePlus Medical Encyclopedia. Medlineplus.gov. https://medlineplus.gov/ency/article/002222.htm
24. ‌Wax, B., Kerksick, C. M., Jagim, A. R., Mayo, J. J., Lyons, B. C., & Kreider, R. B. (2021). Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients, 13(6), 1915. https://doi.org/10.3390/nu13061915
25. ‌Jiaming, Y., & Rahimi, M. H. (2021). Creatine supplementation effect on recovery following exercise‐induced muscle damage: A systematic review and meta‐analysis of randomized controlled trials. Journal of Food Biochemistry. https://doi.org/10.1111/jfbc.13916
26. ‌Cordingley, D. M., Cornish, S. M., & Candow, D. G. (2022). Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review. Nutrients, 14(3), 544. https://doi.org/10.3390/nu14030544
27. ‌Forbes, S. C., Cordingley, D. M., Cornish, S. M., Gualano, B., Roschel, H., Ostojic, S. M., Rawson, E. S., Roy, B. D., Prokopidis, K., Giannos, P., & Candow, D. G. (2022). Effects of Creatine Supplementation on Brain Function and Health. Nutrients, 14(5), 921. https://doi.org/10.3390/nu14050921
28. ‌Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013
29. ‌Poortmans, J. R., & Francaux, M. (2000). Adverse Effects of Creatine Supplementation. Sports Medicine, 30(3), 155–170. https://doi.org/10.2165/00007256-200030030-00002
30. ‌Naderi, A., de Oliveira, E. P., Ziegenfuss, T. N., & Willems, M. E. T. (2016). Timing, Optimal Dose and Intake Duration of Dietary Supplements with Evidence-Based Use in Sports Nutrition. Journal of Exercise Nutrition & Biochemistry, 20(4), 1–12. https://doi.org/10.20463/jenb.2016.0031
31. ‌Smith, R. N., Agharkar, A. S., & Gonzales, E. B. (2014). A review of creatine supplementation in age-related diseases: more than a supplement for athletes. F1000Research, 3, 222. https://doi.org/10.12688/f1000research.5218.1
32. ‌Institute of Medicine (US) Committee on Nutrition, T., Erdman, J., Oria, M., & Pillsbury, L. (2011). Creatine. In www.ncbi.nlm.nih.gov. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK209321/
33. ‌AMITAL, D., VISHNE, T., RUBINOW, A., & LEVINE, J. (2006). Observed Effects of Creatine Monohydrate in a Patient With Depression and Fibromyalgia. American Journal of Psychiatry, 163(10), 1840–1841. https://doi.org/10.1176/ajp.2006.163.10.1840b
34. ‌Niklasson, F., & Agren, H. (1984). Brain energy metabolism and blood-brain barrier permeability in depressive patients: analyses of creatine, creatinine, urate, and albumin in CSF and blood. Biological Psychiatry, 19(8), 1183–1206. https://pubmed.ncbi.nlm.nih.gov/6498242/
35. ‌(PDF) Creatine in Type 2 Diabetes: A Randomized, Double-Blind, Placebo-Controlled Trial. (n.d.). ResearchGate. https://doi.org/10.1249/MSS.0b013e3181fcee7d
36. ‌Campos-Ferraz, P. L., Gualano, B., das Neves, W., Andrade, I. T., Hangai, I., Pereira, R. T. S., Bezerra, R. N., Deminice, R., Seelaender, M., & Lancha, A. H. (2016). Exploratory studies of the potential anti-cancer effects of creatine. Amino Acids, 48(8), 1993–2001. https://doi.org/10.1007/s00726-016-2180-9
37. ‌Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1). https://doi.org/10.1186/1550-2783-10-36
38. Ribeiro, F., Longobardi, I., Perim, P., Duarte, B., Ferreira, P., Gualano, B., Roschel, H., & Saunders, B. (2021). Timing of Creatine Supplementation around Exercise: A Real Concern?. Nutrients, 13(8), 2844. https://doi.org/10.3390/nu13082844
39. ‌ Kreider, R., Melton, C., Rasmussen, C., Lancaster, S., Cantler, E., Milnor, P., & Almada, A. (2003). Long-term creatine supplementation does not significantly affect clinical markers of health in athletes [Review of Long-term creatine supplementation does not significantly affect clinical markers of health in athletes]. Molecular and Cellular Biochemistry, 244, 95–104. ResearchGate. https://doi.org/10.1023/A:1022469320296
40. ‌Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common Questions and Misconceptions about Creatine supplementation: What Does the Scientific Evidence Really show? Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00412-w
41. Chopra, B., Dhingra, A. K., Kapoor, R., & Prasad, D. (2016). Piperine and Its Various Physicochemical and Biological Aspects: A Review [Review of Piperine and Its Various Physicochemical and Biological Aspects: A Review]. Open Chemistry Journal, 3, 75–96. ResearchGate. https://doi.org/10.2174/1874842201603010075

42. Tayebi, M., and H. Arazi. “Is Creatine Hydrochloride Better than Creatine Monohydrate for the Improvement of Physical Performance and Hormonal Changes in Young Trained Men?” Science & Sports, Dec. 2019, https://doi.org/10.1016/j.scispo.2019.07.013.

43. Alraddadi, Eman, et al. “Absolute Oral Bioavailability of Creatine Monohydrate in Rats: Debunking a Myth.” Pharmaceutics, vol. 10, no. 1, 8 Mar. 2018, p. 31, https://doi.org/10.3390/pharmaceutics10010031.

44. ROCKWELL, JOHN A., et al. “Creatine Supplementation Affects Muscle Creatine during Energy Restriction.” Medicine and Science in Sports and Exercise, Jan. 2001, pp. 61–68, https://doi.org/10.1097/00005768-200101000-00011.

45. Kraemer, William J., et al. “The Effects of L-Carnitine L-Tartrate Supplementation on Hormonal Responses to Resistance Exercise and Recovery.” The Journal of Strength and Conditioning Research, vol. 17, no. 3, 2003, p. 455, https://doi.org/10.1519/1533-4287(2003)017%3C0455:teolls%3E2.0.co;2.

46. Ho, Jen-Yu, et al. “L-Carnitine L-Tartrate Supplementation Favorably Affects Biochemical Markers of Recovery from Physical Exertion in Middle-Aged Men and Women.” Metabolism, vol. 59, no. 8, Aug. 2010, pp. 1190–1199, https://doi.org/10.1016/j.metabol.2009.11.012.