Creatine is one of the most popular fitness supplements out there. Long-studied for boosting workout performance and strength and muscle gains, it’s understandably considered a staple amongst bodybuilders and more casual lifters alike. Considering creatine also has benefits for focus and blood sugar, too, it has major payoffs that aren’t fitness related. In fact, all sorts of people can benefit from adding this compound to their routine.
The popularity of creatine continues to grow year after year—the global creatine supplement market hit $514.4 million in 2024 and keeps climbing. With that growth, more innovative and specialized forms of the supplement have cropped up. If you’re feeling a little lost amidst all of the latest options, don’t sweat it. This quick guide will help you find the right creatine supplement for your goals.
Quick Creatine Refresher
What Is Creatine?
New to the creatine game? Know this: Creatine is a natural compound made from three amino acids (methionine, glycine, and arginine). We produce some in our liver and pancreas and get the rest of what we need from animal proteins like meat and fish. Our muscles stash away creatine to put to work during bouts of lifting or high-intensity exercise, when they use creatine to quickly regenerate ATP (the chemical form of energy muscle cells use for power) in order to keep performing, explains The Vitamin Shoppe dietitian Brittany Michels, M.S., R.D.N., L.D.N., C.P.T. In short, creatine equals more available energy, which equals increased muscle performance.
How Creatine Works During Your Workout
Here’s what that looks like in real life: When you’re in the middle of a tough set and your muscles start burning, that’s your body running low on ATP. Creatine acts like a backup battery, helping your muscles regenerate ATP fast so you can push out a few more reps. Pretty cool, right?
The compound also supports the muscle-building process (called muscle protein synthesis) by drawing water into the muscles and stimulating insulin-like growth factor (IGF), both of which get the gears turning. That initial water retention is actually a good thing—it’s your muscles getting hydrated and primed for growth, not just bloating.
Read More: How To Hack Your Sleep For More Muscles Gains
Beyond The Gym: Other Creatine Benefits
Because the brain needs immense amounts of ATP, creatine also plays a role in supporting focus and cognition. Meanwhile, research suggests creatine increases the activity of a protein that pulls sugar out of the blood and into the muscles, hence the healthy blood sugar benefits. Think of it this way: Your brain is basically a muscle that never stops working, so it makes sense that it would benefit from the same energy boost your biceps get.
The idea behind creatine supplements (which are some of the most-studied in the fitness world) is that the bigger our body’s stash of the stuff, the more effectively it does everything from churn out energy for hardcore workouts to help you remember where the heck you left your keys.
What To Expect When Taking Creatine
Things to keep in mind when beginning a creatine regimen:
- Creatine works through accumulation, not instant effects. You won’t feel a buzz or surge of energy right after taking it like you might with a pre-workout.
- Instead, it builds up in your muscles over time—typically taking anywhere from one to four weeks before you notice meaningful differences in your workouts.
- According to Michels, consistency is what matters most. “Taking creatine daily, whether you’re training that day or not, maintains your muscle creatine levels,” she notes.
The Best Creatine Supplement For You
Whether you’re trying creatine for the first time or curious about optimizing your current routine, here’s what to know about each form so you can choose a supplement that works best for you.
The O.G. Creatine Supplement: Creatine Monohydrate
If you’ve supplemented with creatine before, chances are it was creatine monohydrate. “Creatine monohydrate is the most studied form of creatine and is made up of a creatine molecule and water molecule,” explains Michels. “It best resembles the natural form of creatine synthesized by the body.” As such, it’s the most popular option out there—and, according to Michels, usually the most affordable, too. You’ll find creatine monohydrate in everything from pre-workouts and energy drinks to recovery supplements.
There’s a reason monohydrate has been the go-to for decades: It simply works. Research shows that over 700 studies have focused specifically on this form, consistently demonstrating its effectiveness for building muscle and boosting strength. When experts recommend creatine, they’re almost always talking about monohydrate as the gold standard.
Is Monohydrate Right For You?
This popular pick is a solid option for most people—but it’s particularly ideal for:
- Those without stomach complaints and who don’t mind the potential for some fluid retention, Michels notes.
- Remember, creatine can pull water into the muscles, and monohydrate is the biggest culprit. And while water in your muscles is a good thing, undissolved monohydrate can also pull water into your intestines, which is why it can cause trouble for people with sensitive systems, according to Michels.
Here’s the good news: That initial water weight (typically 2-3 pounds in the first week) is temporary and actually signals the supplement is working. Your muscles are loading up on creatine and hydrating, which sets the stage for better performance. After that first week or two, any additional weight gain you see will more likely reflect actual muscle growth from your training.
Try: BodyTech 100% Pure Creatine Monohydrate Powder
For Monohydrate Fans After Extra Perks: Micronized Creatine
Consider micronized creatine the sequel to monohydrate. On a chemical level:
- “Micronized creatine is the same as creatine monohydrate and features a creatine molecule plus a water molecule, which means it offers similar benefits,” explains Michels.
- However, micronized creatine goes through a process to compress the particle sizes to make them more soluble and easier to absorb. (Its particles are 20 times smaller than creatine monohydrate!)
- That means you’ll have less undissolved powder at the bottom of your shaker cup, as sometimes occurs with monohydrate, and could absorb more of what you drink down, Michels suggests.
The main appeal here is convenience. If you’ve ever mixed regular monohydrate and noticed some gritty residue settling at the bottom, micronized versions solve that problem. Everything dissolves smoothly, making it easier to drink and potentially gentler on your stomach.
Still, it’s best used by those with solid stomachs, Michels says. Something else worth noting: Because the creatine in these supplements undergoes that extra compression process, micronized creatine is usually a little pricier than monohydrate. You’re paying for the convenience of better mixing, but you’re getting the same proven benefits.
Try: Optimum Nutrition Micronized Creatine Powder
For Sensitive Stomachs: Creatine Hydrochloride
An increasingly popular alternative to creatine monohydrate, creatine hydrochloride is made up of a creatine molecule and a hydrochloride molecule (a compound of the elements hydrogen and chlorine), according to Michels. Because it’s a newer form of creatine, it’s less studied. “However, it has better absorbability and solubility than monohydrate, making it the preferred form for those who experience stomach upset or fluid retention with creatine monohydrate or micronized creatine,” Michels says. In fact, it’s 38 times more soluble in water than creatine monohydrate. (This is also a plus if you typically find creatine supplements to taste a little gritty.)
If you’ve tried monohydrate and dealt with bloating, cramping, or digestive discomfort, this might be your solution. The enhanced solubility means it breaks down more completely in liquid, which can translate to easier digestion for some people.
Read More: How To Do Reverse Dieting Right To Maintain Fat Loss
The Trade-Off
“Just know that the improved absorption and solubility doesn’t mean that creatine hydrochloride is more effective,” says Michels. Instead:
- Think of it as a comparable alternative for those who complain of side effects with creatine monohydrate or micronized creatine.
- There’s not much evidence to suggest it has any advantages aside from the digestion factor.
The bottom line? If standard monohydrate bothers your stomach but you still want the benefits of creatine, HCl is worth trying. Just expect to pay a bit more for this convenience.
Try: BodyTech Creatine HCl Powder
For Those Who Want To Skip The Loading Phase: Buffered Creatine Monohydrate (KreAlkalyn)
While your typical creatine monohydrate has a more acidic pH, buffered creatine monohydrate (which is available in a patented form named KreAlkalyn) goes through a process to improve its pH to be more alkaline. “This pH-corrected form increases bioavailability and stability and minimizes digestive distress,” explains Michels. “KreAlkalyn’s improved bioavailability means that you can get the same results with a smaller dose—and that it also doesn’t require cycling or a loading phase.”
What does that mean for you?
- With standard monohydrate, many people start with a “loading phase”—taking 20 grams daily for 5-7 days to quickly saturate their muscles with creatine.
- Buffered forms claim you can skip this step and jump straight to a lower maintenance dose.
- This can be appealing if you want to avoid the initial water retention that often comes with loading, or if you simply want a simpler routine.
Like some of the other newer forms of creatine available these days, the goal in creating KreAlkalyn is to improve solubility, absorbability, and bioavailability (i.e. to give users the most impact with minimal side effects) from their creatine routine, notes Michels. Thanks to its unique form, buffered creatine monohydrate is an ideal option for those looking to minimize digestive impacts and skip the extra-high doses often taken when you first start supplementing with creatine.
That said, research comparing buffered creatine directly to standard monohydrate hasn’t shown dramatic differences in actual muscle-building results. The main advantage is convenience and potentially fewer digestive complaints—which, for some people, is worth the slightly higher price tag.
Try: True Athlete Kre-Alkalyn Powder
For Maximum Convenience: Creatine Gummies
Looking for an easier way to get your daily dose? Creatine now comes in gummy form, offering a convenient alternative to mixing powders. These chewable options deliver the same creatine monohydrate benefits in a grab-and-go format that’s perfect for busy lifestyles.
Creatine gummies typically provide around 4.5 grams of creatine per serving, making them comparable to standard powder doses. The biggest advantage?
- No mixing required, no gritty texture, and easy to take anywhere—whether you’re heading to the gym, traveling, or just prefer not to deal with shaker bottles.
Keep in mind that gummies often cost more per serving than powder forms, and some include added sugars to improve taste. Check the label to see what else you’re getting along with your creatine. Still, if convenience matters most to you and helps you stay consistent, gummies might be worth the extra investment.
Try: Create Creatine Monohydrate Gummies
Still Not Sure Which Creatine To Choose?
If you’re still feeling a little stuck about which type of creatine is best for you, Michels recommends checking in with yourself about two factors: digestive upset and bloating.
- “If you have a sensitive digestive tract or would prefer to avoid the temporary fluid retention that may arise while supplementing with creatine, then I’d skip the monohydrate and micronized options and head straight for the hydrochloride or buffered forms,” she suggests.
- “Meanwhile, if you rarely notice an upset stomach with your day-to-day diet and don’t mind some temporary fluid retention during creatine usage (remember, hydrating your muscles for energy production helps those gains) then grab a monohydrate or micronized option.”
- Once you’ve narrowed your search down, consider factors like price, form (capsules vs. powder), and flavor preferences when making your final decision.
Here’s another way to think about it: If you’re new to supplements in general and want to start with the most-researched, proven option, monohydrate is your best bet. It’s been studied for decades, it works, and it’s affordable. You can always switch to a different form later if you experience any issues.
And don’t forget—consistency matters more than the specific form you choose. Taking creatine daily, giving it several weeks to build up in your system, and pairing it with regular strength training will matter far more than whether you picked monohydrate versus HCl. The best creatine supplement is the one you’ll actually take consistently.
How to Get the Most Out of Your Creatine Supplement
Dosing and Timing
Once you’ve chosen your creatine form, here’s how to make it work for you:
- The most common approach is taking 3-5 grams daily—that’s about one teaspoon of powder.
- Mix it with water, juice, or your protein shake, and you’re good to go.
Timing isn’t as critical as you might think. Unlike pre-workout supplements that you take right before hitting the gym, creatine works by building up in your muscles over time. That means you can take it whenever it fits your routine—morning with breakfast, post-workout with your shake, or even before bed. What matters most is taking it every day, not when you take it.
To Load Or Not To Load?
Some people wonder whether they need to “load” creatine by taking higher doses (around 20 grams daily) for the first week:
- Loading can help saturate your muscles faster, but it’s not necessary.
- Taking the standard 3-5 grams daily from the start will get you to the same place; it just takes an extra week or two.
- If you’re sensitive to digestive issues or want to avoid initial water retention, skip the loading phase.
Hydration Is Key
Stay hydrated while using creatine:
- Since it pulls water into your muscle cells, drinking plenty of water throughout the day helps the supplement work better and reduces the risk of cramping or dehydration.
- Aim for at least eight glasses of water daily, more if you’re training hard or it’s hot outside.
Combine With Training and Nutrition
Pair your creatine with a solid training program and adequate protein intake for best results:
- Creatine might help support muscle growth, but it won’t build muscle on its own.
- Consistent strength training and eating enough protein (around 0.8-1.0 grams per pound of body weight) create the foundation, while creatine may amplify your progress.
Quality Matters: What to Look For
Not all creatine supplements are created equal. With so many options on the market, how do you know you’re getting a quality product? Here are a few key things to check.
Third-Party Testing
If you’re an athlete subject to drug testing, look for third-party testing certifications like NSF Certified for Sport, Informed Choice, or BSCG. These certifications verify that what’s on the label is actually in the product and that it’s free from banned substances or contaminants.
Simple, Clean Ingredients
The best creatine products contain just creatine and minimal fillers. Be wary of proprietary blends that hide the actual creatine content or add unnecessary ingredients that drive up the price.
Understanding Price vs. Value
Price can be a helpful indicator, but don’t assume expensive means better:
- Creatine monohydrate costs roughly $0.12-0.33 per gram on average, making your daily 5-gram dose extremely affordable.
- Alternative forms like creatine HCl cost about twice as much per gram without proven superior benefits.
- If you’re paying significantly more, make sure you understand why and whether that premium is worth it for your specific needs.
Convenience Options
Consider convenience options that fit your lifestyle. The Vitamin Shoppe offers multiple ways to get your supplements:
- 2-hour in-store pickup
- Same-day delivery via Instacart and Door Dash in participating areas
- Auto Delivery saves you 10% on every order and ensures you never run out
Common Questions About Creatine
Is creatine safe?
Yes, creatine is one of the most-studied supplements available, with decades of research supporting its safety in healthy individuals. Studies following people taking 3-5 grams daily for up to five years show no negative effects on kidney or liver function. That said, if you have pre-existing kidney issues, check with your doctor before starting any supplement.
Will creatine make me bulky?
No, creatine doesn’t automatically make you bulky. It might support muscle growth when combined with strength training, but you won’t accidentally get huge just from taking it. Women, in particular, don’t need to worry about getting bulky from creatine—hormonal differences mean most women build muscle much more slowly than men, even with supplements.
Can I take creatine if I’m vegetarian or vegan?
Absolutely. In fact, vegetarians and vegans often benefit even more from creatine supplementation since they don’t get any from their diet (creatine naturally occurs in meat and fish). Research shows plant-based eaters typically experience greater increases in muscle creatine levels when they start supplementing.
Do I need to cycle creatine?
No, you don’t need to cycle creatine or take breaks from it. Unlike some supplements that lose effectiveness over time, creatine continues working as long as you maintain consistent intake. Taking it daily year-round is perfectly safe for most people.
What if I miss a day?
Don’t stress about it. Missing an occasional day won’t undo your progress. Creatine stays in your muscles for a while, so one skipped dose here and there won’t significantly impact your levels. Just get back on track the next day.
If you’re still unsure about whether creatine is right for you or which type to choose, The Vitamin Shoppe offers free virtual nutrition coaching to help you find the supplement that best fits your goals.