We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Nutrition Products & Services The Best Creatine Supplements to Help Build Muscle, Tested and Reviewed We tested the top creatine supplements available on the market to find the highest-quality options By Tamar Kane, MS, RD Updated on February 26, 2024 Medically reviewed by Melissa Nieves, LND Fact checked by Jillian Dara Print Verywell Health / Jhett Thompson If you think creatine is just about weightlifting, you’re missing out on a lot that this supplement has to offer. While it does function as an energy source for short-term, high-intensity exercise, it also has many other benefits beyond that, including possible improvement in cognitive function and helping to maintain muscle mass in the average person. Creatine is a compound our bodies produce naturally, it can also be found in foods, such as meat and fish, and it is widely available in a supplement form. Creatine gets stored in our bodies, where it is used as energy. Creatine supplements can enhance these stores, allowing you to work out at higher intensities for longer periods of time. This could lead to improvements in strength, muscle growth, and exercise performance. It may also help prevent injury and enhance post-exercise recovery. While most of the research on creatine focuses on athletes, some studies show creatine supplements may also benefit people with neurodegenerative diseases, heart disease, high cholesterol and triglyceride (fat in the blood) levels, and pre and post-menopausal women hoping to build and maintain muscle. To find the best creatine supplements on the market, we tested 20 of the top-rated offerings in this category in the Verywell Testing Lab. Our in-house registered dietitians analyzed research, interviewed experts and evaluated these supplements on the quality of ingredients, third-party testing certifications, and nutritional profiles. To test these supplements, we mixed a serving of each with water in a shaker bottle and then rated them on flavor, texture, aftertaste, smell, and value. Keep in mind that many creatine supplements are similar in that they are mostly flavorless and tasteless powders. A few things that may distinguish them are aftertaste, texture, solubility, and the presence of a faint scent. We combined this knowledge with our lab results, third-party testing data, nutrition analysis, and overall value to bring you our list of the best 8 creatine supplements. Editor’s Note Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Medical Expert Board reviews each article for scientific accuracy. Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to take. Our Top Picks Best Overall: Optimum Nutrition Micronized Creatine Monohydrate Powder at Amazon ($34) Jump to Review Best Value: BulkSupplements.com BulSupplements.com Creatine Monohydrate Powder at Amazon ($33) Jump to Review Best for Smoothies: GNC Pro Performance Creatine Monohydrate at Amazon ($25) Jump to Review Best with Water: Klean Athlete Klean Creatine Unflavored at Amazon ($33) Jump to Review Best Neutral: Momentous Creatine at Amazon ($37) Jump to Review Best in Protein Shakes: NAKED Nutrition Naked Creatine at Amazon ($36) Jump to Review Best for Athletes: NOW Sports Creatine Monohydrate at Amazon ($10) Jump to Review Best for Muscle Growth and Strength: Nutricost Creatine Monohydrate Micronized Powder at Amazon ($24) Jump to Review In This Article Expand Our Picks Where We Stand We Also Tested How We Research and Test Creatine Supplements Are Creatine Supplements Beneficial? Who May Not Benefit from Creatine Supplements What to Look for in a Creatine Supplement How Much Creatine to Take Best Time to Take Creatine Our Experts FAQ Who We Are Best Overall Optimum Nutrition Micronized Creatine Monohydrate Powder Optimum Nutrition View On Amazon $34 View On Walmart $22 View On Optimumnutrition.com Our Ratings Flavor 5/5 Texture 3.9/5 Aftertaste 5/5 Pros Third-party tested No aftertaste Neutral flavor and smell Cons Gritty texture Leaves sediment on the bottom of the bottle Key Specs Servings per container: 60, 120, or 240 | Type: Creatine monohydrate | Dose: 5 g | Flavors: Unflavored | Sweeteners: None | Third-party tested: Yes, Informed Choice Why We Recommend It Optimum Nutrition Micronized Creatine Monohydrate Powder is our top pick when it comes to creatine supplements. During testing, we found it to be neutral in scent and flavor, making it a versatile option to mix into smoothies or just plain water. It doesn’t leave behind any unpleasant aftertaste and blends well with liquids, so you can add this powder to your favorite drink without having to compromise on flavor or smell. According to an expert we spoke with for this story, Derek Lipton, MS, RD, CSSD, CSCC, this is one of his top creatine recommendations because he likes the fact that it is third-party certified by Informed Choice. Third-party testing is critical when it comes to supplements, and Informed Choice certification ensures products do not contain banned substances and that they are safe to use. Since creatine is frequently used by athletes, opting for a supplement that has this certification is critical. We also appreciate that this creatine supplement contains creatine monohydrate, the form of creatine that is the most widely studied. As with most supplements we tested for this story, it does not contain any sweeteners, preservatives, or additives. One scoop will provide you with 5 grams of creatine, and around 33 cents per serving, it is also budget-friendly. Things to Consider This product is a bit grainy and tends to leave some sediment at the bottom of the glassThe container does not come with a measuring scoop Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Best Value BulkSupplements.com BulSupplements.com Creatine Monohydrate Powder BulkSupplements.com View On Amazon $33 View On Walmart $23 View On Bulksupplements.com Our Ratings Flavor 5/5 Texture 5/5 Aftertaste 5/5 Pros Single-ingredient Dissolves well in liquids with no aftertaste Comes in a resealable bag Cons Some may prefer flavored options Key Specs Servings per container: 20 | Type: Creatine monohydrate | Dose: 5 g | Flavors: Unflavored | Sweeteners: None | Third-party tested: Yes, US-based independent labs Why We Recommend It If you’re looking for a creatine supplement that is high in quality and low in price, consider BulkSupplements.com Creatine Monohydrate Powder. In addition to the excellent value, this product received top marks in all categories. Our testers noted that when mixed with water, it simply tasted like water, making this a good option if you are sensitive to the taste of supplements. It also does not contain any aftertaste, so you can add it to any liquid you like, making it especially convenient for on-the-go or when you don't have time to add it to a protein shake or smoothie. This creatine is micronized, containing very small particles, and therefore mixes and dissolves well without leaving behind unpleasant residue. During testing, we found that after 15–20 seconds of shaking the supplement became smooth without a gritty texture. It also contains only creatine monohydrate without any additives or sweeteners. Another benefit is that this supplement comes in a resealable bag, making it easy to pack in your gym bag. This may differ from other products that come in a bulky container. Things to Consider This bag contains only 20 servings, which may not last you very long. It does, however, come in larger bags with up to 200 servings.Their website states products are third-party tested in US-based independent labs, but there is no third-party certification. Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Best for Smoothies GNC Pro Performance Creatine Monohydrate GNC View On Amazon $25 View On Gnc.com Our Ratings Flavor 4/5 Texture 4.5/5 Aftertaste 5/5 Pros Tested for banned substances Unflavored to add to smoothies No smell or aftertaste Cons May leave behind residue Key Specs Servings per container: 50 or 100 | Type: Creatine monohydrate | Dose: 5 g | Flavors: Unflavored | Sweeteners: None | Third-party tested: Yes, LGC Science, Inc. Why We Recommend It Powdered creatine supplements can be mixed into smoothies to boost your post-exercise regimen. This can be a great way to create a more balanced meal that includes carbohydrates and protein, which can help support your recovery. GNC Pro Performance Creatine Monohydrate is a single-ingredient, third-party-tested creatine powder that will turn your smoothie up a notch. While this supplement is unflavored and has no smell or aftertaste, our testers noted a slight tropical taste. It does leave some residue at the bottom of the cup, making this a good choice for mixing into food or drinks rather than plain water. Things to Consider This supplement may leave some residue at the bottom of your cup, so it is better mixed.Some people may prefer a flavored version to enhance their smoothies. Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Best with Water Klean Athlete Klean Creatine Unflavored Amazon View On Amazon $33 View On Walmart $33 View On Kleanathlete.com Our Ratings Flavor 5/5 Texture 4.5/5 Aftertaste 4/5 Pros Third-party certification No artificial coloring, flavoring, or sweeteners Environmentally conscious Cons May leave your mouth feeling dry Leaves some sediment on the cup Key Specs Servings per container: 60 | Type: Creatine monohydrate | Dose: 5 g | Flavors: Unflavored | Sweeteners: None | Third-party tested: Yes, NSF Certified for Sport Why We Recommend It If you prefer mixing your creatine with water for a quick boost, Klean Athlete Klean Creatine may be the choice for you. Our testers reported there was no flavor or aftertaste, an important consideration when mixing with plain water. This also means you won’t experience flavor fatigue and can seamlessly incorporate this powder into your daily exercise routine. Additionally, this supplement contains only creatine monohydrate, and while our testers found the texture to be very fine and powdery, it did leave some with a dry mouthfeel. Klean Athlete Klean Creatine is third-party certified by NSF Certified for Sport, one of our most trusted certifiers, and an excellent choice for athletes. Kelly Jones, MS, RD, CSSD says you can be certain a supplement is higher quality if the brand invests in reputable third-party certifications, as they are testing their products for hundreds of banned substances including steroids or prescription drugs. While this is important for athletes undergoing drug testing, anyone using supplements should consider what they’re putting into their body, says Jones. We appreciate that Klean Creatine is environmentally conscious, making efforts to reduce unnecessary plastic use in its packaging. They partner with TerraCycle, a company that helps recycle items that are not accepted for curbside recycling. Things to Consider Our testers found that this creatine can leave your mouth feeling a bit dry. Since it is recommended to consume creatine with ample amounts of water, this may, however, serve as a helpful reminder.When mixed with water, the powder may not dissolve completely. We recommend using a shaker bottle with a blender ball. Fueling Workouts: What and When to Eat Before Exercise for Optimal Performance Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Best Neutral Momentous Creatine Live Momentous View On Amazon $37 View On Livemomentous.com View On Thefeed.com Our Ratings Flavor 5/5 Texture 4.5/5 Aftertaste 5/5 Pros Third-party certification No artificial taste or smell Comes in a resealable bag for easy storage Cons Does not dissolve completely Key Specs Servings per container: 90 | Type: Creatine monohydrate | Dose: 5 g | Flavors: Unflavored | Sweeteners: None | Third-party tested: Yes, NSF Certified for Sport and Informed-Sport Why We Recommend It Momentous Creatine is our choice for the best neutral-tasting, high-quality creatine supplement. Our testers reported there was no artificial taste or aftertaste with this supplement, making it a good choice to add to smoothies, other drinks, or just water. While it may look cloudy when mixed with water, we found during testing that the feel was smooth with no clumps or grainy texture, although it didn't dissolve completely in water. Momentous Creatine is both NSF Certified for Sport and Informed Sport certified, so you can feel confident using this supplement knowing it has been tested for banned substances, heavy metals, pesticides, and bacteria and that it contains what is written on the label. We also like that this product contains 90 servings per container, so it should last you for a while. Since it comes in a resealable bag, you can easily pack this in your gym bag. Things to Consider The powder does not dissolve completely and forms a cloudy appearance when mixed with water. Since it leaves behind some sediment, you may prefer to mix it with another drink. The sediment does not, however, impact the flavor. Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Best in Protein Shakes NAKED Nutrition Naked Creatine Naked Nutrition View On Amazon $36 View On Walmart $36 View On Nakednutrition.com Our Ratings Flavor 3.8/5 Texture 3.8/5 Aftertaste 4/5 Pros Flavorless and smooth texture Does not clump together Large container and budget-friendly Cons Third-party tester not listed Does not dissolve completely in water Key Specs Servings per container: 200 | Type: Creatine monohydrate | Dose: 5 g | Flavors: Unflavored | Sweeteners: None | Third-party tested: Independent Heavy Metals Testing Why We Recommend It Protein shake fans can boost their post-workout drink by adding Naked Creatine. The combination of muscle-repairing benefits of protein with creatine may support faster recovery and optimize the process. This flavorless powder doesn’t clump when mixed together and provides a smooth and enjoyable texture. Our testers did note that while Naked Creatine scored high marks overall, it does not dissolve completely in water and could, therefore, be a better addition mixed into your favorite protein shake. Creatine supplements can be expensive, so we appreciate the affordability of this supplement which comes in a large container with 200 servings. At only 18 cents per serving, it is an excellent value that does not compromise on quality. Things to Consider While the creatine itself is flavorless, our testers noted a slightly bitter aftertaste when mixing this powder with water. The aftertaste did not, however, linger, and it would likely be less noticeable when added to a protein shake.The powder does not dissolve completely in water. If you prefer to take creatine with only water, you might opt for another pick.The website mentions independent heavy metal testing but does not specify a third-party certifier. Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health/Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Best for Athletes NOW Sports Creatine Monohydrate Amazon View On Amazon $10 View On IHerb View On Nowfoods.com Our Ratings Flavor 4.5/5 Texture 4/5 Aftertaste 5/5 Pros Informed Sport certified Flavorless and odor free Budget friendly Cons Does not dissolve well Key Specs Servings per container: 45 | Type: Creatine monohydrate | Dose: 5 g | Flavors: Unflavored | Sweeteners: None | Third-party tested: Yes, Informed Choice Why We Recommend It As mentioned above, creatine is a popular supplement among athletes due to its ability to support improvements in muscle mass, strength, and performance. NOW Sports Creatine Monohydrate is Informed-Sport certified, so you know this is a company you can trust, and it ensures you are not consuming any banned substances. In addition to its high-quality certification, this creatine powder is flavorless without any chalky aftertaste or smell, and it has a smooth texture. Jones says she also likes that NOW Sports Creatine can be purchased in either powder or capsule form, giving consumers options to determine what is best for them. Things to Consider Our testers found that while this product has a smooth texture and left behind some residue in the glass. It may therefore be a better addition to a smoothie or protein shake rather than on its own. The manufacturers recommend mixing it with fruit juice or another sweet liquid. The 9 Best Pre-Workout Drinks of 2024, Tested and Reviewed Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Best for Muscle Growth and Strength Nutricost Creatine Monohydrate Micronized Powder Amazon View On Amazon $24 View On Walmart $22 View On IHerb Our Ratings Flavor 4.2/5 Texture 5/5 Aftertaste 5/5 Pros Mixes well and does not clump Odorless and no aftertaste Budget-friendly Cons Settles on the bottom of the cup Sweetened with sucralose Key Specs Servings per container: 100 | Type: Creatine monohydrate | Dose: 5 g | Flavors: Unflavored | Sweeteners: Sucralose | Third-party tested: ISO accredited third-party labs Why We Recommend It Nutricost Creatine Monohydrate Micronized Powder is a very fine and non-grainy creatine supplement. It scored high points with our testers, who noted that while this creatine mixes well without clumping and is odorless, it did have a slightly bitter aftertaste. The container comes with instructions for use, specifying amounts to take for an initial loading phase followed by a maintenance phase. This may be useful if your goal is to build muscle. This budget-friendly option comes in a large container with 100 servings at 21 cents per, so it should last you for a while. The version we tested was unflavored, although it does contain the artificial sweetener sucralose, which some people may choose to avoid. It is also available in blue raspberry, watermelon, fruit punch, and pineapple mango flavors. It is third-party tested by ISO-accredited third-party labs, although the company does not give further details. Things to Consider This supplement is sweetened with sucralose, an artificial sweetener that some may prefer to avoid Our testers noted that while subtle, this creatine supplement has a somewhat bitter taste. It also settles at the bottom of the glass, so you may need to give it a good shake. Verywell Fit / Jhett Thompson Verywell Fit / Jhett Thompson Verywell Health / Jhett Thompson Verywell Health / Jhett Thompson Verywell Fit / Jhett Thompson Verywell Health / Jhett Thompson Where We Stand After testing 20 high-quality creatine supplements on the market, we chose Optimum Nutrition Micronized Creatine Monohydrate Powder as our top choice because it is third-party certified, has a neutral flavor and smell with no aftertaste, and is budget-friendly. For an option that’s easy to store on your shelf or throw in your gym bag, consider Momentous Creatine. Verywell Fit / Joy Kim We Also Tested While they did not make our top list, we also tested other creatine supplements that we think are worth mentioning: Gnarly Nutrition Gnarly Creatine: We like that Gnarly Nutrition Gnarly Creatine is an NSF Certified for Sport creatine powder. It has a neutral taste and smell with no strong aftertaste and is packaged in a bag for easy storage. Our testers, however, found it difficult to mix, cloudy appearing in water, and it is on the expensive side. Thorne Creatine: Thorne Creatine is another high-quality, NSF Certified for Sport creatine supplement. It dissolves well when mixed with liquids, has a neutral smell, and contains only creatine monohydrate and no other ingredients. We found during testing though, that the taste is somewhat bitter, with a 2/5 ranking, and it leaves behind an aftertaste. How We Research and Test Creatine Supplements Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements. We tested 20 top creatine supplements in the Verywell Testing Lab, mixing together creatine and water in ratios according to packaging instructions. We evaluated each product based on the following criteria: Nutrition: To determine a nutrition score, we considered creatine type, added ingredients, and any sweeteners present in the creatine supplements. We also noted whether products were third-party tested and certified.Flavor: After tasting each drink, we paid attention to flavor. All of the products were advertised as unflavored, although we noted whether they did have any taste, if the taste was good or bad, neutral or strong.Texture: We tested the texture of each product, checking whether the powder was grainy or smooth. Once mixed with liquid, we analyzed how well it dissolved, whether any residue was left on the bottom of the bottle, and the color of the mixture after shaking. We also tested whether the final product was clumpy, chalky, creamy, liquid-y, or had any other notable texture.Aftertaste: After taking a few sips, we determined whether the drink left behind an aftertaste. If so, we noted whether the aftertaste was positive or not and how this impacted the experience.Smell: We noted whether there was a smell to the product when the container was opened and added to liquid, and if so, whether the smell was off-putting. Value: We assessed the value of each product by reviewing the cost compared to the overall quality of the supplement as well as number of servings per container. Verywell Health / Jhett Thompson Are Creatine Supplements Beneficial? Creatine supplements may be beneficial depending on your goals and reasons for taking them. They may be useful in the following situations: Strength training: Creatine supplements have been widely studied for their ability to support muscle growth, improvements in strength, and enhanced recovery from exercise. Since they enhance your stores of creatine, which serves as a source of energy during exercise, they enable you to work out at high intensities for longer periods of time.Short-duration exercise: If you do high-intensity, short-duration exercise, such as sprinting or start-and-stop sports like soccer, creatine supplements may be beneficial. They may also help with injury prevention and improved tolerance to exercising in hot conditions.Vegetarians or vegans: Since creatine is found in animal products, you may have lower initial stores if you follow a plant-based diet. Using a creatine supplement may increase your muscle creatine stores, which can enhance exercise performance.Those with neurodegenerative diseases: Some studies show creatine supplements may benefit those with diseases such as muscular dystrophy, Parkinson’s, Huntington’s disease, and ALS. Research is, however, mixed, and more studies are needed.People with high cholesterol or triglyceride levels: Some research shows creatine supplements may help lower cholesterol and triglyceride levels. More research on this topic is needed. Who May Not Benefit from Creatine Supplements Creatine supplements are generally considered safe. You may, however, wish to discuss creatine supplementation with a healthcare provider in certain situations: Adolescents: While the studies available suggest creatine is well tolerated among adolescents, research on creatine supplementation in this population is limited. The International Society of Sports Nutrition recommends adolescents only consider creatine supplements if they are already consuming a balanced diet and are involved in competitive and supervised training. They should avoid taking more than the recommended dose. Adolescents should speak with a healthcare provider and consider supplement quality and dosing instructions before using creatine supplements. Those who are pregnant: Some studies are looking into the use of creatine during pregnancy, when creatine levels are low, to promote brain development, fetal growth, and health. However, research in this population is sparse, so we recommend speaking with a healthcare provider before using creatine supplements. What to Look for in a Creatine Supplement Third-Party Testing Third-party testing is important when it comes to choosing supplements because the supplement industry is not well regulated, and the U.S. Food and Drug Administration (FDA) does not approve supplements for safety, potency, or efficacy before they are sold for consumer purchase. This is particularly important if you are an athlete undergoing testing to guarantee you do not accidentally consume banned substances. Third-party testing also ensures the product contains what is written on the label in amounts listed. The Types of Creatine Supplements Creatine supplements can be sold as capsules, chews, pills, or as a liquid. Creatine can come in various forms, including creatine monohydrate, creatine ethyl ester, creatine magnesium chelate, creatine hydrochloride, and creatine malate. However, all supplements tested in this article contain creatine monohydrate, the most widely studied and effective form. Jones says, "Creatine monohydrate [is] the most bioavailable and effective form of creatine to take and is the most widely studied form. Since the vast majority of benefits have been found via research on creatine monohydrate powder, it is [wise to use] this form." She also notes the monohydrate powder can be put in capsules to take in pill form. Ingredients & Potential Interactions It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking. Most of the creatine supplements we tested contain only creatine monohydrate without other added ingredients. Other creatine supplements on the market may, however, contain additional ingredients meant to enhance exercise performance, such as the amino acids glutamine and taurine. Research on the efficacy of these amino acids, however, is mixed. Creatine supplements may also contain added sugars or artificial sweeteners, which may impact flavor. Others contain caffeine, which may improve exercise performance. However, some research shows supplementation with caffeine can interfere with creatine absorption. Some creatine supplements have added carbohydrates, as creatine levels build more quickly when taken with carbohydrates. You can, however, also pair creatine supplements with carbohydrate-containing foods. Verywell Health / Jhett Thompson How Much Creatine to Take To increase muscle creatine stores, general recommendations are to start with 5 grams of creatine monohydrate, or 0.3 grams per kilogram of body weight, four times daily for five to seven days. Stores can then be maintained by consuming 3 to 5 grams daily. Larger individuals may need doses of 5 to 10 grams per day to maintain stores. Taking creatine with carbohydrates or carbohydrates and protein can promote storage. Studies show supplementing with creatine at recommended doses of up to 20 grams per day for up to seven days followed by 3 to 5 grams daily is safe. Some people experience side effects such as cramping or weight gain related to water retention in the early supplementation phase. Best Time to Take Creatine Studies show that creatine supplements are most effective when taken either before or after exercising rather than hours later. What seems to be most important is taking it near your workout; deciding to take it pre- or post may come down to personal preference. Our Experts Kelly Jones, MS, RD, CSSD, a performance dietitian who serves athletes at every level as well as active families, provided insights on the various uses of creatine. Derek Lipton, MS, RD, CSSD, CSCC, is a Registered Dietitian, Certified Strength and Conditioning Coach, and Board Certified Specialist in Sports Dietetics. Alena Kharlamenko, MS, RD, CDN writer, editor, and registered dietitian with a passion for translating complicated health and nutrition research into easily digestible information. Amy Fischer, MS, RD, CDN, is a registered dietitian and covers a wide range of health and wellness-related content, including nutrition, fitness, and supplements. Frequently Asked Questions What’s the most effective form of creatine? There are several forms of creatine, including creatine ethyl ester, creatine hydrochloride, creatine magnesium chelate, and creatine monohydrate. Creatine monohydrate, the most well-studied form of creatine, has been found to be the most effective. Should you take creatine every day? Lipton recommends taking creatine on the days you work out in order to increase your creatine stores. Jones says if you are looking to start taking creatine immediately following an injury, surgery, or concussion, she recommends starting with a loading phase of 20–25 grams per day in 5-gram doses for a week, following the standard daily recommendation. How long does it take to see results from taking creatine supplements? While results will vary based on individual factors, Jones says if you are taking the standard daily dose consistently, you may see muscular benefits in around two to four weeks, while those loading may notice results more quickly. Is creatine safe for everybody? Research shows creatine is typically well tolerated and safe to use by adults when taken at recommended doses of around 3 to 5 grams per day or 0.1 grams per kilogram of body mass per day. While some studies show adolescents and pregnant people can safely take creatine, more research is needed for these groups. If you are an adolescent or are pregnant, we recommend consulting with a healthcare provider before taking supplements. What are the side effects of taking creatine? In the early phases of supplementing with creatine, you may experience diarrhea, muscle stiffness, nausea, or stomach upset, particularly if you do not hydrate properly. Creatine can cause weight gain related to water retention in the beginning as well. Who We Are Tamar Kane, MS, RD, CDN, is a Registered Dietitian and marathon runner. Tamar has a master's degree in nutrition and exercise physiology from Teachers College Columbia University and specializes in working with athletes. Her goal is to help people understand how to fuel their bodies properly (and supplement if needed!) to optimize performance and well-being. 9 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Dietary Supplements for Exercise and Athletic Performance. NIH Office of Dietary Supplements. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.doi: 10.1186/s12970-017-0173-z Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. doi:10.3390/nu13061915 Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: a brief review. Front Nutr. 2018;5:115. doi: 10.3389/fnut.2018.00115 Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine supplementation in women’s health: a lifespan perspective. Nutrients. 2021;13(3):877. doi: 10.3390/nu13030877 Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2021;18(1):13.doi: https://doi.org/10.1186/s12970-021-00412-w Office of Dietary Supplements. Dietary Supplements For Exercise and Athletic Performance. Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Persky AM, Mock MG. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. J Strength Cond Res. 2016;30(5):1438-1446. doi:10.1519/JSC.0000000000001223 Ribeiro F, Longobardi I, Perim P, et al. Timing of Creatine Supplementation around Exercise: A Real Concern?. Nutrients. 2021;13(8):2844. doi:10.3390/nu13082844 By Tamar Kane, MS, RD Tamar is a former combat fitness instructor in the Israel Defense Forces.Tamar is a Registered Dietitian-Nutritionist with Master's in Nutrition and Exercise Physiology.Tamar is the founder of Tamar Kane Nutrition, a nutrition practice that supports athletes. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit