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Best Creatine Supplements: Most Effective Creatine Monohydrate Powders

Next to protein, creatine is arguably a popular and proven bodybuilding dietary supplement. Used by millions of bodybuilders worldwide, creatine has been clinically proven to support endurance, muscle recovery, and improve muscle mass.

However, creatine supplements are not all created equally. Believe it or not, creatine isn’t just creatine. The type, quality of creatine, and dosage will affect your performance.

To help you find the best creatine monohydrate supplements for 2022 and beyond, our research team analyzed hundreds of creatine products. After extensive research, these are our top results of the best creatine supplements of 2022.

The Top Creatine Monohydrate Supplements for 2022 & Beyond

Our research team explored hundreds of creatine monohydrate supplements and discovered these nine to be the best creatine supplements mentioned in the below article.

CrazyBulk CRN-5 CreatineOne of the most potent creatine supplements on the market and especially useful for HIIT training
XWerks LIFTBest pure micronized creatine supplement explicitly designed for lean muscle growth and muscle recovery
Onnit CreatineOne of the most trusted brands in the supplement industry and contains Creapure®
Performance Lab MaintainHigh potent creatine supplement with various patented forms of creatine for maximum effectiveness
Cellucor Creatine MonohydrateOne of the best-selling creatine monohydrate supplements on Amazon and mixes well with Cellucor pre-workout
Optimum Nutrition Micronized Creatine PowderOne of the most respected names in the supplement industry. Packed with 5 grams of Pure Creatine Monohydrate per Serving to boost ATP energy
Beast Sports Creature CreatinePowerfully formulated creatine powder to optimize performance and rapidly replenish ATP muscle fuel sources
NSP Nutrition Muscle Power CreatinePotent creatine monohydrate powder explicitly designed for increasing power output and improving muscle recovery
Elm & Rye CreatineCreatine pills are made from GMO sources. Easier to take than mixing creatine in shakes

CrazyBulk CRN-5 Creatine

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The five types of creatine included in CRN-5 are:

  • Creatine monohydrate
  • Creatine hydrochloride
  • Creatine ethyl ester
  • Creatine citrate pyruvate
  • Tri-creatine malate

CrazyBulk is most well-known for its steroid and SARM alternatives, but it sells more traditional supplements like its’ popular creatine product known as CRN-5. CRN-5 promises better pumps, more intense workouts, and better strength gains.

What separates CRN-5 from other creatine supplementation is that it uses five different types of creatine to maximize your workouts and pumps while you work out.

CrazyBulk even took things a step further by adding electrolytes like magnesium, sodium, and potassium to hydrate you because creatine draws water into your muscles, so you’ll need to rehydrate.

Crazy Bulk CRN-5 is a premium pure creatine monohydrate product that offers all benefits of creatine monohydrate along with other forms of creatine.

With a blend of five potent types of creatine and a stellar reputation, CRN-5 is one of the best creatine supplementations on the market, and it’s competitively priced compared to many of the other creatine supplements on our list.

IngredientsTri-sodium citrate, Aquamin Mg, Aquamin Ag, Creatine monohydrate, Creatine hydrochloride, Creatine ethyl ester, Creatine pyruvate, and Tri-creatine malate
Key Highlights
  • Crazy Bulk CRN-5 helps you to work harder and lift heavier weights
  • Increases lean muscle mass and boost faster recovery of muscles after workout
  • Rebuilds, repairs and manages muscle growth
  • This creatine formula helps in improving your athletic performance
  • Price$39.99
    Money-Back60 days

    XWerks LIFT

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    LIFT from XWerks provides you with one of the best values on our list of creatine supplements. LIFT comprises pure, micronized creatine monohydrate that easily dissolves in any shake, water, or any other beverages of your choice. It comes under the category of powdered creatine supplements.

    The manufacturer said LIFT was explicitly designed to deliver rapid power and strength increases. It also increases the growth of lean muscle mass when used with a regular strength training program – just like the other creatine supplements on our list.

    Every serving of Xwerks Lift comes with the right dose of unflavored creatine monohydrate, which allows you to incorporate it in any pre-workout or flavored protein shakes.

    Each LIFT bag contains 80 servings of creatine for an affordable price, which is why LIFT is one of the best options on our list. XWerks is one of the most trusted supplements industry names and has a reputation for formulating some of the strongest and purest formulated products. Plus, each order is backed by a money-back guarantee, so you’ve got plenty of time to see if LIFT is the right creatine supplement for you risk-free.

    It is important to take a Lift capsule once a day at any time of the day to enjoy its maximum benefits. The supplement does not contain any additives, no artificial flavor or sugar is added to the creatine formula.

    IngredientsMicronized creatine monohydrate, creatine hydrochloride, and essential three amino acids
    Key Highlights
  • Offers rapid strength and increase in power
  • Boost water retention in muscle cells to make it look puffier
  • Increase the growth of lean muscle mass when combined with weight lifting and strength training
  • It is a gluten-free and dairy-free creatine supplement
  • Price$49
    Money-Back30 days

    Onnit Creatine

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    Onnit is arguably the most well-recognized name on our list – having been featured by celebrities like Joe Rogan for years. Onnit’s creatine product contains pure creatine monohydrate designed for strength and performance.

    Each serving of Onnit Creatine contains 5g of micronized creatine monohydrate in the form of Creapure – so Onnit doesn’t waste your time by skimping on scoop size or dosage.

    Onnit Creatine is made by one of the most trusted names in the dietary supplement industry, and you can order it knowing you are purchasing from a company with one of the best track records in the industry. Since it is very affordable, Onnit Creatine is arguably the best supplement if you’re new to using creatine or are on a tight budget.

    Onnit creatine supplementation helps in ATP cycling and restore fuel source for muscle contraction, just like other creatine powders.

    IngredientsMicronized creatine Monohydrate powder
    Key Highlights
  • Aids changes in body composition with more muscle growth
  • Support lean muscle mass and power
  • This creatine formula also help to deal with various neurological disorders
  • It is clinically proven for over 25 years
  • Price$15
    Money-Back90 days

    Performance Lab Maintain

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    SPORT Maintain from Performance Lab is a creatine supplement that uses extended-release technology to support muscle growth. You can improve your strength, power, and endurance by taking it daily, much like the other creatine formulas on our list.

    The main difference between SPORT Maintain and other products on our list is that it comes in the form of a capsule. Each six capsule serving contains around 3,000mg of creatine, which is lower than most creatine supplements mentioned on our list. However, it is much more convenient, and you can adjust the dose to whatever you would like. But as per recommended, you should take six to ten creatine pills daily to gain muscle mass.

    SPORT Maintain also adds a bonus serving of 1,600mg of beta-alanine, further promoting faster recovery. Although, it is expensive creatine pills and still, if you want a quality encapsulated creatine supplement made by a top-tier company, then Performance Lab SPORT Maintain is a solid choice.

    Performance Lab Maintain is the finest option in the list of creatine supplementation.

    IngredientsBeta-Alanine, Iron, Pine bark extract, and CreaPure Protein
    Key Highlights
  • Supports muscle growth and faster recovery after muscle loss
  • Boost power, strength and endurance
  • Improve mental and physical performance
  • Promote your immune system and digestion process as it contains antioxidants also
  • Price$44
    Money-Back30 days

    Cellucor Creatine Monohydrate

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    Cellucor is one of the most well-established and respected names in the supplement space. It contains pure creatine monohydrate.

    Cellucor Creatine Monohydrate can help support all of your muscle-building goals. By micronizing their creatine, Cellucor enhanced the absorption and digestion of their creatine, delivering quicker, more effective results, making it a reliable creatine monohydrate formula.

    Overall, Cellucor Creatine Monohydrate is one of the best creatine supplements on the market. If you’re already a Cellucor customer, their creatine product is a no-brainer. If you’re not but want a trusted company that uses high-quality ingredients and offers tremendous value, then Cellucor is an excellent option.

    IngredientsCreatine Monohydrate and essential amino acids
    Key Highlights
  • Promote athletic performance by supporting power and endurance
  • Help to build lean muscle mass and rejuvenates muscle cells
  • Provide greater muscle size and strength for overall performance
  • Gluten-free and natural formula
  • Price$24.99
    Money-Back60 days

    Optimum Nutrition Micronized Creatine Powder

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    Optimum Nutrition is another recognizable brand in the supplement industry. Their Micronized Creatine Powder remains one of the best-selling creatine products in the industry, and they even have received the “Amazon’s Choice” badge for best creatine.

    Each serving of Optimum Nutrition’s micronized creatine is explicitly designed for muscle strength, size, and performance and delivers 5g of creatine monohydrate to support explosive movements and ATP recycling. Each serving has 0 calories and 0 carbs because Optimum Nutrition contains zero filler ingredients.

    Optimum Nutrition also sells their micronized creatine powder in capsule form if you want the convenience of encapsulated creatine. They currently offer a variety of packaging sizes such as 30, 60, 120, 240, or 400 servings based on what you need. Optimum Nutrition provides steep discounts on larger serving sizes as well.

    If you want a top-quality creatine supplement from one of the best brands in the supplement industry, then Optimum Nutrition Micronized Creatine is one of the best products out there.

    IngredientsMicronized Creatine Monohydrate, Gelatin, and Magnesium Stearate
    Key Highlights
  • Promote ATP recycling and explosive movements
  • Support lean body mass and help in faster recovery after workout
  • This powdered creatine is easy to mix in fluids for easy intake
  • Gluten-Free and Vegan Friendly creatine monohydrate supplement
  • Price$10.99
    Money-Back30 days

    Beast Sports Creature Creatine

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    Beast Sports creature creatine contains five different forms of creatine on our list, including:

    • Creatine monohydrate
    • Di-Creatine malate
    • Creatine anhydrous
    • Creatine gluconate
    • Crea-Trona (a buffered form of creatine with 94% creatine and 6% of a buffering agent)

    Beast Sports Creature Creatine is one of the few creatine products on our list that is flavored. You can find several delicious flavors like cherry limeade, beat punch, pink lemonade, citrus, among other options.

    Beast Sports describes “Creature” as the unfair advantage for next-level performance. It claims it can add more reps to your bench press, help you add pounds, lean muscle mass quickly, and increase the speed of your sprints. Designed specifically for maximum performance, you can finally reach your truly elite performance level with Beast Sports Creature.

    In addition to being flavored, Creature Creatine comes in capsule and powder form. Although the powdered form of creatine is more popular, capsules still provide a convenient way to order creatine.

    Overall, Creature Creatine from Beast Sports is a fantastic creatine product that can maximize your strength gains, muscle endurance, size, and recovery time.

    IngredientsCreatine monohydrate, Di-creatine malate CreatineCreatine anhydrous, Creatine Hydrochloride, and Creatine gluconate
    Key Highlights
  • Accelerate faster recovery process of muscle loss
  • Help to build lean muscle mass and promote endurance
  • Comes in different flavors and in two forms, powder and pills
  • Manufactured under FDA and GMP approved facilities
  • Price$30
    Money-Back60 days

    NSP Nutrition Muscle Power Creatine

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    NSP Nutrition is another best creatine supplement explicitly designed to fuel your muscles for faster strength and muscle mass. This unflavored powder can supercharge your results and enhance your power, endurance, and energy levels within minutes of taking it in your favorite pre-workout or shake.

    It is currently priced at an affordable rate for 60 servings, with 5g of creatine per serving. This makes NSP Nutrition compete with many other best creatine options on our list. It only contains creatine monohydrate, the best type of creatine available.

    If you’re looking to build muscle with pure creatine and zero fillers, then NSP Nutrition Muscle Power Creatine is one of the best options available. It costs very little and can boost your strength, energy, and overall performance without breaking the bank.

    IngredientsCreatine Monohydrate
    Key Highlights
  • Support overall physical performance with more strength and power
  • Promote weight loss regimen and lean muscle development
  • It is a pure creatine monohydrate supplement with no chemicals or additives
  • Vegan-Friendly and Gluten-free product
  • Price$41.99
    Money-Back30 days

    Elm & Rye Creatine

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    Elm & Rye is distinguishing itself as a high-end supplement brand in the bodybuilding industry, and its creatine formula sticks to that reputation. Elm & Rye Creatine promotes mass muscle growth, reduces fatigue, improves performance – even during high-intensity training.

    What separates Elm & Rye from other creatine supplements on our list uses capsules instead of a powder. Its’ capsulated formula contains 1,400mg per serving. It is incredibly convenient to take, and you can adjust the dosage to fit your needs without needing a shake, water, or anything else.

    IngredientsMagnesium Stearate, Creatine hydrochloride, amino acids, and creatine monohydrate
    Key Highlights
  • Reduces fatigue and tiredness
  • Boost energy level and muscle strength
  • Promote muscle size and endurance
  • Support overall mental and physical performance
  • Price$50
    Money-Back30 days

    How We Ranked the Best Creatine Supplements

    Every creatine supplement promises to improve muscle growth, strength, recovery, and more. However, many creatine supplements cannot live up to these promises.

    For us to separate the very best creatine supplements from the worst, we used several ranking factors, including:

    Types of Creatine

    Most creatine products will contain one type of creatine, namely creatine monohydrate. However, some creatine supplements contain various kinds of creatine, sometimes up to five different types. Your body digests and absorbs different types of creatine in different ways. Some creatine is suited for long-term absorption, while others are ideal for fast absorption. Stacking multiple types of creatine can amplify your results, which is why we like products with various kinds of creatine.

    Creatine Dosage

    Creatine is one of the few bodybuilding products with a specific and proven dosage range. Most creatine supplements use a scoop size of 4g to 5g of maximum effectiveness. Some encapsulated creatine products use a smaller dosage, but our top products use a dosage of 4 to 5g of creatine per serving. We preferred creatine products with an effective dosage of 3g to 10g per day, proven effective.

    Minimal Filler Ingredients

    Creatine supplements should only have creatine in them – this means no stimulants, protein, or other ingredients. We preferred products that contained zero additional elements. We made an exception for a supplement with electrolytes like sodium or potassium, which only support hydration. The fewer filler ingredients, the better we ranked a creatine product.

    Mixability & Texture

    Unfortunately, we found many creatine supplements are difficult to mix. They may clump, stick together, or form chalky pockets in a protein shake. Other creatine supplements are easy to mix and create a smooth shake and pleasant experience. We preferred creatine supplements that were easy to blend.

    Absorbability

    Many top-rated companies manufacture their creatine using a process known as micronizing. This reduces the size of creatine molecules, which boosts your body’s ability to absorb the creatine. The more creatine your body can absorb, the greater the product’s effectiveness. We preferred creatine products that micronized their creatine to maximize bioavailability.

    Label Transparency

    Lower quality creatine supplements contain a part of a “proprietary formula,” making it impossible to find the individual dosage of each ingredient. Other creatine supplements claim to use upwards of five different types of creatine, only to use a trace amount of other types of creatine. We prefer our creatine supplements to use maximum transparency, so you know exactly what you consume.

    Honest Advertised Benefits

    Creatine is one of the most well-known and most proven supplements. However, they aren’t going to transform your body overnight. We were suspicious of supplements that seemingly exaggerated their benefits or made unfounded claims about what their products could do.

    Manufacturer Reputation

    Some manufacturers have a long-standing reputation for formulating high-quality supplements for years. We were not biased towards older or newer companies but preferred companies but did give credit towards those companies with a long reputation of developing high-quality products.

    Price & Value

    Creatine is one of the most affordable bodybuilding supplements per-serving basis. You shouldn’t have to spend a fortune to purchase good creatine. Some of the top creatine supplements are available for as little as $.50 per serving. We considered each creatine supplement’s price and overall value and avoided products that charged an unusually high price. We tried to find the best products to accommodate any budget, however.

    Customer Reviews

    Customer reviews were the best way to figure out the legitimate creatine supplements from the pretenders. We factored into customer reviews to get an idea of the average experience, whether or not they would recommend the product to their friends, if there were side effects, etc. The more well-received a product was, the higher we rated the product.

    What is Creatine & How Does it Work?

    Creatine is a nutrient naturally in your body, and everybody has creatine in their body. Chemically speaking, creatine combines arginine, glycine, and methionine – three essential amino acids.

    Our body needs creatine to fuel our muscles. Creatine gives our muscles the energy they need to move. Without creatine, our muscles cannot perform the way they need to for quick and explosive movements. This is why creatine supplementation is said to improve sprint speed and strength.

    So how does creatine work?

    Creatine works by targeting the various processes needed for muscle contraction. These processes are controlled by adenosine triphosphate or ATP. When you take creatine, your body can produce ATP more efficiently, boosting your performance.

    Studies have found creatine is incredibly effective at increasing ATP levels, which allows you to work harder & longer, and supports healthier energy levels.

    Benefits of Creatine Supplements

    Creatine is among the popular bodybuilding supplements, it comes with various benefits.

    Improved Bodybuilding

    For people who want to improve their strength and weight lifting power, creatine is an ideal solution. According to many fitness experts and bodybuilders, Creatine assists in developing muscles and strengthening gains. It is a great formula for bodybuilders to build muscle mass and have more power to lift heavier weights.

    Muscle Growth

    Creatine has shown to be effective to show a significant increase in muscle growth. By 5 to 15 percent, there will be an increase in muscle growth, sprint efficiency, and optimum power by taking creatine supplements regularly.

    Better Workout Sessions

    Creatine has also proven to be beneficial to improve workout sessions. With more power and strength, one can have an improved workout with endurance.

    Increase in Muscle mass

    Taking creatine supplements and protein has become popular among bodybuilders. Both are responsible for gaining muscle mass and strength for having a better physique. Creatine increases muscle mass directly and is best used after resistance training.

    Faster Recovery

    There is no need for creatine if you are not likely to bulk up. Creatine has a direct link to the healing of injuries after workouts and joint health. Creatine is helpful in recovering muscle mass after an injury and helps muscles to stay intact post workout.

    Support Joint Health

    Creatine helps olders to get rid of joint pain and inflammation, it supports joint health. Many doctors recommend creatine to older people who are suffering from severe joint discomfort.

    Promote Cardiovascular health

    To support cardiovascular health, many people take creatine. It aids in faster recovery from a cardiac attack. Patients who take creatine after cardiovascular problems, see a great changes in their strength and power.

    Better Cognitive Function

    Creatine has shown a great link to improving cognitive health. It reduces Neurol damage, at the same time maintains cellular energy. By taking creatine supplements, one can enjoy better cognitive abilities and it acts as a great healing aid.

    Who Should Use Creatine?

    Most creatine users are bodybuilders or athletes looking to increase their performance. However, you can take creatine for a variety of reasons.

    For example, some people take creatine for muscle recovery, lean muscle development, or to increase their energy levels. Others take creatine for brain or joint health, which are two other benefits of taking creatine supplements.

    While anybody can benefit from creatine, here are some of the main reasons to take creatine:

    • Anyone looking to increase lean muscle mass or to bulk up
    • Anybody wanting to maximize strength or muscle mass gains
    • Someone who wants to improve athletic performance or wants faster recovery
    • Those looking to break through plateaus at the gym
    • People who want to increase focus, cognition, and brainpower
    • Anybody who wants a safe, proven supplement for better athletic performance that won’t break the bank

    Different Types of Creatine

    As previously mentioned, there are several different types of creatine, with the most common type being creatine monohydrate.

    Many of the creatine products on our list contain several different types of creatine. Here are the main types of creatine:

    Creatine Monohydrate

    Creatine monohydrate is the most cost-effective type of creatine and arguably the most popular form of creatine. It is also the most widely researched type of creatine. Most creatine supplements on our list contain creatine monohydrate as the primary form of creatine.

    Creatine Ethyl Ester

    Creatine ethyl ester is bound to ester salts to improve bioavailability. Although some companies claim that creatine ethyl ester is easier for your body to absorb, some research suggests there are no differences between creatine monohydrate and creatine ethyl ester.

    Buffered Creatine

    Buffered creatine has a higher pH level than regular creatine monohydrate. The two primary forms of buffered creatine or kre-alkalyn and crea-trona. Although some companies claim that buffered creatine is more effective than creatine monohydrate because it doesn’t break down as much, there is little evidence that buffered creatine is any better.

    Creatine Hydrochloride

    Creatine hydrochloride, sometimes called creatine HCl, is a form of creatine bound to parts of hydrochloride molecules. This makes creatine more water-soluble, which may make it easier for your body to digest. If you have digestive issues with creatine monohydrate, then creatine HCl may be suitable for you.

    Creatine Magnesium Chelate

    Creatine magnesium chelate is a form of creatine that is bound with magnesium. According to some limited research, attaching creatine to magnesium can help your body absorb creatine more quickly.

    Liquid Creatine

    Liquid creatine is marketed as a more manageable and digestible form of creatine because it is fluid and supposedly easier to digest. However, very little evidence suggests that liquid creatine is more effective than creatine monohydrate despite this claim.

    In general, most forms of creatine all work similarly and will provide you with the same benefits. In general, creatine monohydrate is the best form of creatine and will likely be the type of creatine you consume if you purchase a creatine supplement.

    Creatine Scientific Evidence – What Does Research Say?

    Creatine is arguably one of the most studied bodybuilding supplements currently available today. Dozens of studies have linked creatine to numerous health benefits. This is why creatine is one of the most widely used bodybuilding supplements – it works.

    In a 2013 study conducted at Baylor University, researchers analyzed the effects of creatine on athletic performance. Researchers found that creatine was ideal for participants who wanted to maximize sprint speed and power output in the study. Creatine demonstrated a profound effect on athletic markers and helped build muscle mass.

    However, researchers noted that creatine was less optimal for improving endurance at longer-lasting athletic tasks, such as long runs or aerobic exercise. However, those who want to increase sprint and strength gains can use creatine.

    In a review of over 300 studies on creatine and muscle growth, researchers found that in roughly 70% of the studies; creatine was able to produce statistically significant improvements in muscle mass. On average, studies found that creatine could improve power output, sprint performance, and strength by 5% to 15%.

    In a study conducted in 2017, researchers praised creatine for its numerous benefits. Researchers found that creatine has various benefits for athletic performance and a range of other potential health applications. In addition, creatine had a favorable “safety profile” in that it has few – if any side effects.

    Creatine has been extensively studied with protein as a supplement stack as well. In a 2001 study, researchers examined the effects of creatine and protein on a group of athletes over a group over six weeks. Participants complete an entire resistance training program while taking protein, creatine, protein, or a placebo. After six weeks, researchers found that participants taking both protein and creatine saw the most significant increase in lean muscle mass and maximum bench press than any other group in the study.

    Another study tested creatine for injury recovery and joint health. Researchers found that creatine helped rebuild muscle mass after a severe injury in the Belgian investigation. Twenty-one participants were told to keep their healthy, uninjured legs immobilized in a cast for two weeks to simulate an injury. Participants then underwent rehab while taking a creatine supplement or a placebo. After the study, researchers found the creatine group could regain strength more quickly than a placebo group.

    Creatine may also support joint health in older adults. Many doctors even recommend creatine use for their elderly patients, especially those at a higher risk of injuries or falls. In a single study in 2016, researchers gave older adults a creatine product or a placebo, then required them to complete a resistant training program. Participants taking creatine had better strength, muscle mass density, and overall joint health. Researchers believe these results would help protect the elderly from serious injury due to a fall.

    Newer studies suggest creatine may help support cardiovascular health – especially in adults recovering from heart failure. In one study, researchers found that participants taking creatine in addition to standard treatment improved their condition more quickly than people taking a placebo in a single study. Another similar research improved muscle strength and body weight in participants recovering from heart failure.

    Growing evidence suggests that creatine may support cognition. In a 2017 study, for example, researchers gave creatine to participants recovering from mild concussions. These participants reduced neuronal damage and preserved cellular energy after taking creatine, indicating an effective recovery aid. A similar study from 2019 found that creatine boosted overall cognitive function and prevented the deterioration of brain function – especially during stressful situations. These researchers found that taking a creatine supplement daily may help you think more clearly in all conditions by boosting cognition in numerous ways.

    Creatine might also help those with diabetes control their blood sugar levels more efficiently. New research suggests it may help maintain blood sugar response after heavy meals. In one 12 week study, researchers who supplemented creatine with regular exercise had better blood sugar control after a high carb meal than those who exercised. This is an important marker of diabetes risk.

    Finally, creatine has even been linked with potential anti-cancer benefits. In a recent study, preliminary research suggests that creatine “may have anti-cancer properties.” More research is still needed, however.

    Overall, creatine is best-known for its’ proven athletic, muscle-building, and recovery benefits. This is why it remains one of the most proven nutritional supplements that can benefit virtually anybody.

    Side Effects of Creatine

    Creatine has been extensively studied and has proven to be safe when taken in regular doses by healthy adults.

    Generally speaking, participants in creatine studies experience no adverse side effects when using creatine. Studies have even reported no side effects when taken in high doses for as long as six months.

    The only negative side effect reported when using creatine is weight gain – generally as lean body mass. When the body takes creatine, it can build muscle more effectively, thus leading to weight gain.

    There is slight evidence that creatine may cause side effects in people with liver disease, kidney disease, or very high blood pressure. Older or elderly adults who use creatine, especially in high doses, may be more susceptible to kidney damage. This is why you should speak to your doctor before taking creatine if you have a severe medical condition or are taking powerful prescriptions.

    For best results, what food and nutrients are recommended with Creatine Supplements?

    To get maximum results out of creatine supplements, you may need to add certain food and nutrients to your daily diet. Your results may get affected by such things at the same time. The following is a list of active ingredients you should take with creatine supplements.

    Alpha Lipoic Acid

    Alpha-Lipoic acid and creatine make a perfect combination, as insulin is directly associated with carbohydrates. According to studies, your body’s potential to absorb creatine gets better with this combination. This is why many experts prefer taking creatine formula with carbohydrate or protein shake. You can always add ALA powder as a healing formula to your routine.

    Beta-Alanine

    Just like Creatine, Beta-Alanine is also required to boost endurance. When you combine Beta-Alanine with Creatine, the outcomes are impressive. When both supplements are taken together, creatine loading can be increased. Both of them work best to improve overall strength and muscle growth.

    Caffeine

    Although, Caffeine and creatine do not work well when they are taken at the same time. They have complicated relationships. Consuming both of them together will not benefit your muscles, so it is better to avoid them. But when we talk about consuming Caffeine, you must take a caffeine supplement 15 minutes prior to your exercise whereas creatine has to be taken 2-3 hours prior. Consider having caffeine before you plan to hit heavier reps to have more energy and power.

    Carbohydrates

    You must take carbohydrates and creatine at the same time. After a strength workout, it is important to fill yourself with carbohydrates or protein to recover your energy reserves and at the same time help in muscle protein synthesis.

    Leucine

    Leucine is an essential amino acid that helps in boosting overall physical performance. It signals your body to stay in the best possible environment for muscle growth. If you use the combination of leucine and creatine, your body will heal faster and have better strength.

    Recommended Creatine Dosage

    Most creatine supplements on our list contain a dose of between 4g to 6g of creatine per serving. Studies have suggested that you can reap the benefits of creatine at doses as low as 3g per day. This dose is recommended once or twice per day, typically once before a workout and another serving afterward.

    Some people reduce their dose on non-workout days, typically cutting the dosage in half to one serving of a half-serving.

    Other studies have found that those who take more than 20g of creatine per day are unlikely to see any additional benefits when using creatine. After a certain point, the muscles eventually become saturated with creatine, which wastes extra creatine.

    On the other side of things, men with greater muscle mass may be able to absorb more creatine. This is why you can adjust your dosage based on how much you weigh. For example, if you’re only 140lbs, a dosage of 5g to 6g of creatine is plenty. A 200lb man can take between 8g to 12g of creatine, however, according to several different studies.

    You can also cycle creatine and adjust the dosage based on which bulking or cutting phase you are on. You can increase your dosage to 10g to 20g of creatine per day if you are bulking and adjust the dosage to 3g to 5g per day when cutting or maintaining weight.

    Creatine FAQs

    Although creatine is a commonly used supplement, you may still have questions. We’ve compiled a list of your most commonly asked questions about everything about creatine.

    Q. What is creatine & where does it come from?

    A: Creatine is a nutrient created from three amino acids. It is essential for the function of our muscles and is involved in muscle recovery, strength, muscle growth, and much more.

    Creatine can be naturally found in beef, salmon, and other meats. One pound of salmon and raw meat has roughly 1g to 2g of creatine, which is why creatine supplements are the best way to get enough creatine.

    Q. How does creatine work?

    A: Creatine is used to generate short-term power in your muscles. When you take a creatine supplement, it saturates your muscles, fueling your muscles to enhance your power output, endurance, and much more.

    Q. What are some of the benefits of creatine?

    A: Creatine supplementation has improved muscle growth, lean muscle mass development, and better muscle recovery. However, studies are now finding creatine can improve heart health, cognition, and much more.

    Q. How many different types of creatine are available?

    A: Creatine supplements can have one or several of the seven primary types of creatine found in supplements. These types of creatine include creatine monohydrate, creatine ethyl ester, creatine anhydrous, creatine hydrochloride, buffered creatine, creatine magnesium chelate, or liquid creatine.

    Q. Which type of creatine is best?

    A: Creatine monohydrate is the most popular form of creatine found in supplements. However, creatine anhydrous may be the best form of creatine because it is a purer version of creatine. Most popular creatine products use 3 to 5 types for optimal absorption.

    Q. Can creatine be bad for you?

    A: Creatine has not been linked to severe side effects when taken in standard dosages. If you’re a healthy adult, there should be no adverse impacts to your health when using 10g to 20g of creatine a day.

    Q. Does creatine negatively impact kidney function?

    A: Creatine is overwhelmingly considered very safe and should not negatively impact your health even at larger doses. However, some limited evidence suggests that creatine may affect kidney function in some older adults, whereas other studies have found no negative impacts on kidney health in older adults.

    Q. Is it confirmed creatine causes hair loss?

    A: Creatine is not likely to directly cause hair loss, although it may raise DHT levels in your body, which may accelerate hair loss.

    Q. Does creatine interact with caffeine at all?

    A: Most evidence suggests that creatine and caffeine can work together very well, whereas other research data suggests they may nullify each other’s effects. Experts urge more research to verify any link between the two.

    Q. Who is creatine best suited for?

    A: Creatine is best suited for athletes and bodybuilders looking to enhance their muscle recovery, muscle mass, or strength. However, there are additional heart and cognitive benefits associated with creatine, which is why it can benefit virtually anybody.

    Q. Does creatine need to be cycled?

    A: Some people cycle creatine to maximize absorption, although it is not required. Some experts recommend taking upwards of 20g of creatine during a bulking phase rather than as little as 5g during a maintenance phase. Others cycle their doses based on whether or not they are working out that day or resting. Unfortunately, there’s not much research to determine whether or not cycling creatine is as effective as some claim it to be.

    Q. Can creatine be taken at night? What’s the best time to take creatine?

    A: Most research suggests no difference in taking creatine at night or during the day. However, you may want to split your creatine dosage into multiple dosages of between 5g to 10g per serving, which gives your body enough time to absorb creatine.

    Additionally, creatine supplements do not typically contain any stimulants, so they should be safe to take at night.

    Q. Should I take creatine before or after a workout?

    A: Most people take creatine before AND after workouts to maximize muscle growth. However, you can take it whenever you prefer.

    Q. How do I take creatine?

    A: Almost every creatine supplement comes in powder or capsule form. You can take multiple creatine capsules as you need to or mix the creatine powder with a protein shake or water and drink it daily.

    Q. What exactly is a creatine shuttle?

    A: A creatine shuffle involves using other ingredients to better “shuttle” creatine in the body. This usually consists of the use of dextrose or glutamine.

    Q. Will creatine make me retain water?

    A: Creatine draws water from the body to improve muscle performance, although it doesn’t necessarily make you retain it.

    Q. Will I lose muscle mass if I stop taking creatine?

    A: You should not expect to lose muscle mass if you stop taking creatine, especially if you are still regularly strength training. However, you may lose a few pounds as water leaves your muscles.

    Q. Will creatine make me fat?

    A: Creatine does increase fluid retention within your muscle cells, which may lead to minor weight gain in the short term. However, creatine is highly unlikely to make you fat, mainly when used with diet and exercise.

    Q. I’m a woman. Can I take creatine?

    A: Absolutely, there is no evidence women experience any adverse side effects while taking creatine. It also does not impact hormone levels.

    Q. Do I need to take creatine? If so, how much creatine do I need?

    A: Technically, no, you don’t need to take any creatine. However, if you want to take creatine to improve muscle mass & recovery, then 10g to 20g of creatine is ideal. A smaller dose of 3g to 5g is recommended for maintenance.

    Q. Is it true my body produces creatine on its’ own?

    A: Yes, your body produces between 1g to 2g of creatine every day. However, a higher dose is needed for greater muscle mass and faster recovery.

    Q. Is creatine vegetarian or vegan?

    A: Many creatine supplements are vegan and vegetarian because of plant-based sources of creatine and are the cheapest and easiest to start with.

    Q. What is creatinine?

    A: Creatinine is metabolized naturally from creatine and creatine phosphate. Your kidneys remove creatinine from the body, and it is generally harmless.

    Q. Which creatine supplement is the best?

    A: We recommend XWerks LIFT, CrazyBulk CRN5, and Optimum Nutrition Micronized Creatine Powder as our top-rated creatine supplements. However, any of the products on our list are among the most potent and most effective creatine supplements currently available.

    The Top Creatine Monohydrate Supplements for 2022 – Closing Remarks

    Creatine is one of the world’s most popular bodybuilding supplements, with millions of daily users of the muscle-building, recovery-enhancing product. Creatine continues to be a popular and proven way to support lean muscle growth, recovery, muscle mass, and even cognition, amongst other benefits.

    If you’re looking for a top-quality creatine supplement, you should start with any top-ranked creatine supplements on our list above.

    RELATED:Best Muscle Building Supplements (According to Experts)

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