11 Creatine Supplements to Help You Build Strength

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Creatine has a mixed reputation among the muscle-building set. For every gym bro who swears he’s put on 10 pounds of muscle with the stuff, there’s another who claims it causes cramps, bloating, and fat gain.

Truth is, creatine is neither a miracle powder or a health hazard — it’s simply a natural compound that’s found in red meat and seafood, especially beef.

First, some background: When you consume creatine —in, say, a steak, for example — your body stores about 95 percent of it in your muscles in the form of creatine phosphate. Your body then uses that creatine phosphate to produce the energy needed to perform quick, intense bursts of exercise, like a particularly heavy bench press or squat.

Strength training, as you may remember, causes tiny microtears in your muscles; when your body repairs that muscle tissue, your muscles grow back bigger and stronger. That’s where the big benefits of creatine come in. It allows you to crank out more reps and heavier lifts, which helps boost your muscle size and strength.

Sure, you could consume your creatine in meat-form only, but you’d have to eat a half-pound of steak or salmon every day to net just 1 gram of it— and, let’s face it, that wouldn’t be good for your waistline or your wallet. That’s why many people turn to creatine supplements, which can offer two to five times that amount per serving.

Now, we know what you’re thinking: But wait — more isn’t necessarily better, right? (Kidding. We knew you weren’t thinking that.) For the record, it’s perfectly fine to consume your creatine in supplement form.

Case in point: A 2021 review in the Journal of the International Society of Sports found that supplementing with creatine can not only boost your exercise performance, but that many of the supposed drawbacks of taking it — that it causes dehydration, muscle cramps, weight gain, and even kidney damage — simply aren’t true.

Still, while most creatine supplements are safe to take, they aren’t all created equal.

The first thing you should do when looking for a supplement, says Chris Mohr, PhD, RD, of Mohr Results, is to look for a supplement that contains creatine monohydrate — the best kind available. “Research shows that creatine monohydrate is absorbed tremendously efficiently by the body,” he says, much more so than other forms of creatine.

A great supplement shouldn’t have anything more than pure creatine monohydrate — no fillers, no special added ingredients, he says. Look for one that has about 3 to 5 grams per serving.

The best options will also be certified by a third-party like Informed Choice or NSF for Sport Certified. “Those two certifications tell you that what’s on the label is in the product,” says Mohr, “nothing more, nothing less.”

Here are our top picks for the best creatine supplements.

1. Optimum Nutrition Micronized Creatine Powder, $10.99

Shop at OptimumNutrition.com

No additives, no extra ingredients — just 100 percent pure creatine monohydrate in each 5 gram-serving. This pick, from Optimum Nutrition, contains micronized creatine, which has been broken down into smaller particles that are easier to mix in water. It’s also been certified by Informed Choice.

2. Thorne Creatine

Shop at Thorne.com

LINK: https://www.thorne.com/products/dp/creatine

$32 for 90 servings

Each serving of Thorne Creatine contains 5 grams of micronized creatine monohydrate, which is a more dissolvable form of creatine that’s easier to mix. This product, which is NSF Certified for Sport, is also one of the more affordable picks on our list.

3. Gnarly Creatine

Shop at GoGnarly.com

LINK: https://gognarly.com/products/creatine-powder

$45 for 90 servings

This vegan supplement, from Gnarly, offers 5 grams of pure creatine monohydrate per serving. It’s unflavored (read: no added ingredients) and has been certified by NSF for Sport.

4. Bulk Supplements Creatine Monohydrate

Shop at BulkSupplements.com

LINK: https://www.bulksupplements.com/products/creatine-monohydrate

$14 for 20 servings

Don’t want to commit to a three-month supply? This pick, from Bulk Supplements, is a good option. The product contains micronized creatine monohydrate and has been third-party tested.

5. Nutricost Creatine Monohydrate

Shop at Amazon.com

LINK: https://www.amazon.com/Nutricost-Creatine-Monohydrate-Micronized-Powder/dp/B00GL2HMES/

$31.30 for 100 servings

The most budget-friendly option on our list, Nutricost’s creatine contains no added ingredients — just 5 grams of micronized creatine monohydrate. It’s also been third-party tested.

6. Klean Athlete Creatine

Shop at KleanAthlete.com

LINK: https://shop.kleanathlete.com/creatine/12484090.html

$28.70 for 60 servings

Another NSF for Sport certified pick, this option, from Klean Athlete, provides 5 grams of pure creatine monohydrate per 1 scoop serving. No artificial flavors or added ingredients.

CREATINE SUPPLEMENTS CAN be an effective way to tap into more power during explosive exercise and build strength. Aside from protein powder, the best creatine supplements are the only supplements that can actually help you improve your fitness.

When you consume creatine (by way of supplements or real food), it turns into creatine phosphate in your muscles. This process helps make a key energy source called adenosine triphosphate, which is what your body uses for quick bursts of energy during intense workouts. In short, consuming creatine helps your muscles produce energy faster, and that extra energy lets you do more intense exercises, helping your muscles to grow bigger and stronger.

Read more: How Men's Health Thoroughly Tests and Reviews Nutrition Products

Sure, you could eat meat daily, but who wants to devour massive portions of steak or salmon every day? (A 2-pound steak has 5 grams of creatine, for reference.) That's where creatine supplements come in. Creatine is one of the most extensively researched supplements on the market, and its benefits are well-documented, but only handful of creatine supplements are worth your money.

In collaboration with creatine expert Jose Antonio, PhD, C.S.C.S., a professor in the Department of of Exercise and Sport Science at Nova Southeastern University in Fort Lauderdale, Fl., Men's Health fitness editors evaluated more than two dozen creatine products. Here's what we've found: look for supplements certified by NSF or Informed Choice, and choose pure creatine monohydrate with 5 grams per serving—no fillers or extra ingredients.

To keep things simple, we did the hard work of calculating the price per standard 5 gram serving for each supplement we ranked. Our list starts with the most budget-friendly options, followed by the pricier ones, because that's the most important factor for you to know.

Ready to take your gains to the next level? Keep scrolling to explore our top picks of the best creatine supplements to shop this year.

What is the Best Creatine Supplement?

Throughout years of testing, we've found several excellent options. Yet, our standout choice for the best creatine supplement is Onnit Creatine Monohydrate. Onnit creatine holds the Informed Sport Certification, is uncomplicated, and free of sugar. With Onnit Creatine, you get 5 grams of micronized creatine monohydrate per serving, without any additives.

Years of using this supplement have confirmed that it easily mixes into coffee, water, smoothies, or juice without clumping, and it truly has no taste. At 50 cents per serving, Onnit falls in the middle of the pack in terms of price compared to other brands we tested, but you're paying for the quality and reliability of the ingredients. We also love the relatively compact packaging, which is practical enough to throw in a gym or work bag when needed on-the-go.

Creatine Monohydrate

This creatine from CytoSport, parent company of Muscle Milk, is the new iteration of Muscle Milk's Pro Series Creatine. The sleek, newly designed packaging is nice, but what we love most is that this version maintains its reputation with a familiar and NSF-certified formula. Each serving delivers a solid 5 grams of creatine monohydrate, making it a consistent choice for those seeking muscle-building benefits.

Beyond its no-frills formulation, a whopping 100 servings per container adds the perks of convenience and cost-efficiency. This means it'll last at least three months for a single user. It's also the cheapest creatine that has satisfied our testing criteria over the years.

Plus, we love the easily stackable, mess-free tub packaging. The cap is well-designed to keep the powder fresh and prevent the frustrating scenario of spillage.

Read more: Best Ashwagandha Supplements

Non-GMO Creatine

If non-GMO is important to you, there's no good reason your supplements should be the exception. This non-GMO creatine is sugar free, offer 5 grams of creatine per serving, and dissolves in liquid effortlessly.

With 180 servings per container, you'll have months of fuel for your intense workouts for just 33 cents per day. However, if you use creatine infrequently, you may want to consider the 30-serving option. At 96 cents per servings, it's considerably pricer, but the large container might be too much for some to consume before reaching its expiry date. (We've experienced the discomfort of using creatine past its best-by date and would love to save you from it.)

We appreciate how Promix posts its third-party testing results right on its website for the public to see to increase transparency around what's in each product. They also offer a subscription program, providing automatic shipments every 1, 2, or 3 months. This not only saves you time and ensures you never run out, but also offers a 10% discount on each order.

Read more: Best-Tasting Protein Powders

Creatine

Momentous Creatine goes above and beyond, boasting both NSF and Informed Sport certifications. This guarantees its pure and legit nature. And 41 cents per serving, this creatine strikes the sweet spot at the intersection of price and quality.

The one downside we observed about this powder is that, while not micronized, a bit more mixing may be needed to fully dissolve. But hey, that's a small price to pay for the other wins.

While the brand recommends a 10-gram dose in the first week, research exploring the need for a creatine loading phase isn't convincing enough to burn through several additional servings.

Read more: Best Protein Powders for Muscle Gain

Creatine Powder

Thorne Creatine provides 5 grams of easily mixable micronized creatine monohydrate and nothing else. It's NSF Certified for Sport and cost-effective at under 50 cents per serving, making it an excellent choice for nearly anyone looking to put on muscle.

This powder has been my creatine supplement of choice for nearly five months, and I've been impressed with how it performs. It mixes easily, is truly tasteless, and doesn't have any of that gritty texture creatine powders can sometimes have. If you're new to performance supplements, Thorne's products are a reliable starting point, designed with a focus on minimal, clean, and transparent ingredients backed by clinical research for safety and efficacy.

Read more: Best Whey Protein Powders

Creatine Monohydrate

Onnit's unflavored creatine provides 5 grams of micronized creatine monohydrate, straightforward and sugar-free. No fancy flavors or frills here, just the good stuff.

When mixing it into coffee, water, or juice, it never clumps. And it blends into a shake or smoothie perfectly, too. "I've been taking Onnit's creatine for years. It's still my creatine of choice," says MH Fitness Director Ebenezer Samuel, C.S.C.S. It's also Informed Sport certified, so you can trust it's been rigorously tested for banned substances and contaminants.

Read more: Best Multivitamins

Klean Creatine Dietary Supplement

This NSF for Sport certified option from Klean Athlete delivers 5 grams of pure creatine monohydrate per scoop without any artificial flavors or added ingredients. While it offers a modest 60 servings, it's a great pick if you're seeking a creatine supplement for short-term use or to leave at the gym or office.

You can enjoy free delivery regardless of your order's total amount, but while you're at it, you can also try out other Klean Athlete products. We love the Klean Isolate whey protein powder as a standalone addition or the Muscle Building Bundle, which includes the protein powder, creatine, and two additional products to support your gains.

Read more: Best Casein Protein Powder

Creatine Powder

BioSteel Sports offers its take on creatine with this micronized version, providing 2.5 grams per serving. While the standard dose of 5 grams is widely accepted, this product caters to those who prefer smaller servings or those who like to split their intake throughout the day. What makes it worthy of a spot on this list, however, is its ability to dissolve effortlessly, eliminating the frustrating clumping issues that can plague other powders.

It's important to note that doubling up on servings will also double the overall cost per serving listed below, so it's worth considering if the convenience outweighs the price factor. In terms of purity and quality, BioSteel Sports has secured NSF Certified for Sport certification, meaning what's on the label is precisely what you're getting in each serving. For individuals seeking a creatine supplement to accommodate their preferences and take out the guesswork out of dosing, this option is worth exploring.

Read more: Best Pea Protein Powders

Creatine Monohydrate - Raspberry Lemonade Drink Mix

Let's be clear, plain, unadulterated creatine is always best. But for those seeking a tastier option, flavored creatine drink mixes offer a sweet touch and can help you stick to your daily routine. The raspberry lemonade flavor is a delightful choice, satisfying your sweet tooth without added calories.

The raspberry lemonade flavor is bright and refreshing and sweetened with zero calorie sucralose, making it a reasonable daily indulgence to satisfy your sweet tooth.

Read more: Best Meal Replacement Bars and Shakes

Creatine Monohydrate

Bare Performance Nutrition's creatine is Informed Sport certified, containing a single ingredient: micronized creatine monohydrate from Creapure®.

The container conveniently stacks with standard-size powder tubs, ensuring an organized approach to your gains. We've tested this powder in water, juice, smoothies, and even coffee, and it mixes effortlessly every time. No added sugar, no chalky texture, and no unpleasant aftertaste.

Gnarly Creatine

Gnarly's Creapure® unflavored creatine delivers 5 grams per serving, contains no additional ingredients, and is NSF Certified for Sport. Creapure® is a patent-protected, micronized creatine monohydrate known for its rigorous research, focusing on purity and safety. While the research comparing it to other certified forms of creatine monohydrate is inconclusive, products featuring Creapure® often come with a higher price tag.

Despite its higher price, I conducted my own test after three months creatine-free, taking this powder twice daily for the first two weeks as recommended by the brand. Within that timeframe, I observed a roughly 10-20% increase in the reps of exercises like burpees, squat jumps, and overhead presses during AMRAP workouts.

Read more: Best Vegan Protein Powders

Creatine HMB

Transparent Labs' Creatine HMB offers a clean and effective 5-gram serving, devoid of any hidden ingredients. In my experience, it effortlessly dissolves, often requiring no additional mixing effort. Simply add a scoop to water or juice, and it seamlessly blends with the liquid, delivering a silky, trouble-free mix to enhance your workouts.

For added nutritional benefits after a workout, I like to mix this creatine into my protein smoothies. It's backed by Informed Sport certification, assuring that this powder delivers precisely what's promised and is safe for athletes at all levels.

Read more: Best Protein Powders for Weight Loss

What to Consider When Choosing a Creatine Supplement

There's a ton of B.S. across the supplement landscape. And let's be honest, when it comes to sports nutrition products, that B.S., gets even harder to navigate. Let's break it down so you know exactly what to look for when shopping for creatine:

Dosage: Research suggests that a daily dosage of 3 to 5 grams of creatine monohydrate is effective for most individuals. Stick to this recommended dosage to maximize the benefits without overdoing it.

Type of creatine: Look for a supplement that contains micronized creatine. This means the creatine particles are finely ground, making it easier for your body to absorb and utilize. This enhanced absorption can lead to better results and reduced stomach discomfort.

Ingredients: Creatine monohydrate should always be the key ingredient, but some supplements may include other additive. Opt for a single-ingredient, pure creatine whenever possible.

Certification: It's important to choose a creatine supplement that undergoes third-party testing to ensure its quality, purity, and safety. Look for certifications from reputable organizations such as NSF International or Informed Sport. These certifications provide an extra layer of confidence in the product's reliability and integrity.

Remember, consistency is key when taking creatine. Stick to a creatine that you don't hate, so that you'll actually take it.

And of course, consult with a healthcare professional if you have any specific concerns or medical conditions.

What is Creatine?

Creatine is a naturally occurring molecule produced by our bodies and found in foods like meat, fish, and eggs. It's also available as a popular sports nutrition supplement known as creatine monohydrate.

As a type of amino acid, creatine serves as a building block for proteins, which are essential for muscle, bone, and tissue development. Think of it as your muscles' secret fuel reserve, keeping them firing on all cylinders, particularly during intense activities.

Now, here's a cool fact: despite its incredible performance-boosting benefits, creatine is not banned in any college or professional sports. That means you can confidently incorporate it into your training regimen without worrying about violating any rules or regulations, no matter who you are. (Although, as always, it's a good idea to consult your healthcare provider before adding new supplements into your diet.)

Benefits of Creatine

When you hit the gym and take creatine monohydrate, it supplies energy to your muscles, keeping them fueled for exercises. This leads to sustained power and endurance during workouts.

By elevating your energy levels, creatine helps you push harder during strength training. It enables you to perform more reps, resulting in increased muscle stimulation and, consequently, more gains.

Creatine is thoroughly studied, too. A 2022 analysis of 35 studies revealed that when combined with resistance training, creatine supplementation leads to a significant increase in lean body mass. Adults, regardless of age, gained over two pounds of lean body mass. Although it might seem small, it's a meaningful difference for those aiming to build lean muscle.

Does Creatine Cause Hair Loss?

Dr. Antonio is clear: "There is absolutely no evidence that creatine supplementation causes baldness."

So, what's with the rumors about creatine and hair loss? Concerns arose from a single study involving college rugby players who took high creatine doses. This study reported an increase in a testosterone metabolite linked to hair loss. However, it's vital to note that this study was short-term and on a small sample size, not replicated, and the observed variable in the creatine group remained within normal clinical limits.

Other research on creatine and testosterone levels found no significant changes. While the initial study raised questions, there's no solid proof linking creatine to hair loss. So, rest assured, creatine doesn't seem to be the culprit.

Why You Can Trust Us

At Men's Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. For this story, we consulted with Jose Antonio, PhD, C.S.C.S., a professor in the Department of of Exercise and Sport Science at Nova Southeastern University in Fort Lauderdale, Florida.

Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage. Which is why you can trust us to provide you with reliable and unbiased product recommendations.

How We Selected the Best Creatine Supplements

For this story, we spent hours interviewing registered dietitians, medical doctors, and fitness professionals, as well as researching the top-rated and best-selling creatine supplements on the market. The products that made it onto this list undergo third-party testing, hold an NSF, USP, or Informed Sport certification, and contain standardized forms of creatine in clinically studied, safe amounts. We paid close attention to evaluate the most important features, such as ingredients, dosage, price, and quality. The list above represents our carefully chosen picks of the best creatine supplements to shop in 2024.

Read More About Our Favorite Supplements

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