Aside from providing your muscles with a steady supply of energy to help you achieve those gains in the gym, creatine offers a whole slew of health benefits. The compound, which is produced in the body and also available as a supplement, can help you maintain healthy blood sugar levels, increase your focus, and even improve musculoskeletal health in certain populations.
“Creatine supplements are popular with athletes and bodybuilders because they may help improve muscle strength and size,” says dietitian Noah Quezada, R.D.N., of Noah’s Nutrition. “But creatine can also be beneficial for non-athletes, including older adults who want to improve their muscle strength and reduce their risk of falls.”
Though we can consume naturally-occurring creatine in meat and fish, most people don’t get enough from their diets, Quezada says. Plus, research shows that creatine supplements increase the amount of creatine in the muscles by up to 30 percent.
Here’s what’s interesting: Even if you’re eating steak regularly, you’d need to consume about two pounds of raw meat daily to get the same amount of creatine as you’d find in a single 5-gram scoop of creatine powder. That’s why supplementation makes sense for most people looking to boost their performance and overall health.
But if there’s one gripe to be had with creatine, it’s that some find supplementing with it causes bloating. If that’s the case for you, the solution could be to switch up the type of creatine you take, from the popular creatine monohydrate to creatine hydrochloride (or HCI).
“There’s no strong evidence that monohydrate causes digestive issues at a normal dose of three to five grams per day, but it’s been said that HCl is easier on the belly,” says dietitian Kim Yawitz, R.D., owner of Two Six Fitness in St. Louis.
Here’s what else you should know about the differences between these two popular forms of muscle-boosting creatine.
How Does Creatine Monohydrate Differ from Creatine Hydrochloride?
When it comes to strength and muscle growth, the benefits of creatine monohydrate and hydrochloride are similar, says The Vitamin Shoppe nutritionist Brittany Michels, M.S., R.D.N., L.D.N.
“Creatine monohydrate is the most studied form of creatine and is made up of a creatine molecule and water molecule,” Michels explains. “It best resembles the natural form of creatine synthesized by the body.”
Meanwhile, creatine hydrochloride is made up of a creatine molecule and a hydrochloride molecule, she says. This form shows improved absorption and solubility, making it the preferred form for those who experience stomach upset with creatine monohydrate.
Understanding the Chemical Difference
Think of it this way: Both forms deliver creatine to your muscles, just in slightly different packages. The monohydrate version is like creatine with a water molecule attached, while HCl comes with a hydrochloride salt instead. That chemical difference is what makes HCl dissolve in water about 38 times faster than monohydrate.
What that means in practical terms:
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- Monohydrate might settle at the bottom of your shaker bottle if you don’t mix it well
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- HCl dissolves almost instantly, even in just a few ounces of water
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- Both ultimately deliver the same creatine to your muscle cells
The Research Gap You Should Know About
Here’s something worth noting: A comprehensive 2025 analysis of 685 clinical trials found that 95% of all creatine research uses monohydrate. That’s decades of safety and effectiveness data, with studies following participants for up to 14 years. Meanwhile, creatine HCl is relatively new to the scene, with far fewer long-term studies backing it up.
Read More: 3 Signs Muscle Imbalances Are Messing With Your Gains
However, creatine hydrochloride’s improved absorption and solubility don’t mean that it’s more effective. “It’s simply a comparable option for those that complain of monohydrate side effects,” Michels points out.
What “More Soluble” Actually Means
You might see marketing claims that HCl is “better absorbed” because it’s more water-soluble. But here’s the thing: Creatine monohydrate already has close to 100% bioavailability, meaning your body absorbs nearly all of it. So while HCl may mix into your water more easily, that doesn’t necessarily translate to better results in your muscles.
Think of it like this: Whether you take a vitamin with a big glass of water or a small sip, your body still absorbs the same amount. The size of the glass doesn’t change how much nutrition you get.
Which Is Right For You: Creatine Monohydrate or Creatine Hydrochloride?
Determining whether creatine monohydrate or creatine hydrochloride is best for you ultimately comes down to personal preference. That said, creatine hydrochloride is gaining popularity lately because of its solubility and bioavailability.
What we do know: Creatine hydrochloride is 38 times more soluble in water than creatine monohydrate. For that reason, in addition to easier digestion, “it might be worth trying if you find creatine monohydrate to be too gritty in texture,” Yawitz suggests.
Your Budget Matters
Here’s where the rubber meets the road: Creatine HCl typically costs 2-3 times more than monohydrate per serving. For example, you might pay around $0.12-$0.33 per day for creatine monohydrate, but closer to $0.60-$1.00 per day for HCl.
If you’re planning to take creatine consistently (which is how it works best), those pennies add up. Over a year, you could be looking at $45-$120 for monohydrate versus $220-$365 for HCl. For many people, that price difference just isn’t worth it when both forms deliver similar results.
Money-saving tip: Consider signing up for Auto Delivery to save 10% on your creatine orders—whether you choose monohydrate or HCl.
When HCl Might Make Sense
That said, there are some scenarios where the extra cost of HCl could be worth it:
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- You’re sensitive to large serving sizes: HCl typically requires only 1.5-3 grams daily compared to 3-5 grams for monohydrate
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- You travel frequently: The smaller dose means less powder to pack
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- You experience genuine GI discomfort: If you’ve tried micronized monohydrate and still have issues, HCl might sit better
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- Mixability is a dealbreaker: If you can’t stand gritty textures, HCl dissolves almost instantly
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Because of its solubility, some argue that creatine HCl is more effective at a lower dose, but that actually wasn’t the case in one of the only studies comparing the two. And while that study suggests creatine HCl may have a slight advantage over creatine monohydrate for improving body composition, the two are comparable in terms of strength gains, Yawitz notes.
The Performance Reality Check
A 2024 study that directly compared the two forms found something interesting: Both creatine monohydrate and HCl significantly improved strength and muscle growth compared to placebo. But when researchers compared them to each other, there was no meaningful difference in results.
Translation? You’ll build muscle and get stronger with either one. The form you choose matters less than whether you take it consistently.
“Really, there’s not enough evidence to know for sure if creatine HCl has any strong advantages over creatine monohydrate,” she concludes.
Making Your Choice Simple
Here’s a straightforward way to decide:
Start with creatine monohydrate if:
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- Budget is a consideration
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- You want the most research-backed option
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- You don’t mind the slightly gritty texture (or choose micronized versions)
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- You’re new to creatine and want to try the “gold standard”
Consider creatine HCl if:
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- You’ve tried monohydrate and experienced genuine digestive issues
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- Convenience and mixability are top priorities
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- You don’t mind paying 2-3x more for easier mixing
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- You prefer taking smaller doses
What that means for you? Stick with whatever form of the muscle-loving supplement goes down easy and sits well in your stomach; you’ll be supporting your gains either way.
Don’t Forget the Other Options
While monohydrate and HCl are the main players, you’ll also see creatine gummies, capsules, and even chewables on the market. These can be great options if you dislike mixing powders altogether—just check the serving size to make sure you’re getting an effective dose (typically 3-5 grams for monohydrate or 1.5-3 grams for HCl).
Beyond the Gym: Unexpected Creatine Benefits
Here’s something that might surprise you: Recent research shows creatine isn’t just for bodybuilders anymore. Studies from 2024 found that creatine supplementation might help improve:
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- Memory and processing speed (especially in people over 50)
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- Focus and attention during mentally demanding tasks
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- Bone health in postmenopausal women when combined with resistance training
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- Energy levels in vegetarians and vegans (who typically have lower natural creatine stores)
This expanding body of research means you might benefit from creatine even if you’re not chasing PRs at the gym. And the good news? These cognitive and health benefits show up with regular creatine monohydrate—the most affordable option.
What About Women?
Women often wonder if creatine will make them “bulky” or cause excessive water retention. Here’s the reality: Women typically have 70-80% lower creatine stores than men, which means they might actually see more benefits from supplementation, not less.
Plus, research suggests creatine might help with:
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- Managing energy during menstrual cycles
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- Supporting hormonal balance
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- Maintaining muscle mass during menopause
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- Reducing risk of osteoporosis
And that bloating concern? Most women find that any initial water retention is actually intracellular (inside muscle cells, where you want it) rather than the puffy, uncomfortable kind. After a few weeks, your body typically adjusts.
The Bottom Line on Choosing
At the end of the day, the “best” creatine is the one you’ll actually take consistently. Whether that’s affordable monohydrate powder you mix into your morning smoothie or convenient HCl capsules you toss back with breakfast, consistency matters more than the specific form.
And if you’re still not sure which to try first? Start with micronized creatine monohydrate—it’s budget-friendly, well-researched, and you can always switch to HCl later if you feel like you need to. Your muscles won’t know the difference, and your wallet will thank you.
Want personalized guidance? The Vitamin Shoppe offers free virtual nutrition coaching consultations where you can chat with a registered dietitian about which creatine form makes sense for your specific goals and budget. Sometimes it helps to talk through your options with someone who’s not trying to upsell you on the priciest option.