Sports Nutritionists Say Creatine Is Beneficial For Basically Everyone

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If building strong muscles, increasing explosiveness, and recovering better than ever sound appealing, then creatine should be on your radar. It's one supplement that can do all of the above and more for your bod, and everyone (trainers and sports nutritionists included!) seems to be talking about it. Creatine is particularly helpful for achieving fitness goals, whether you’re a pro athlete or fitness newbie.

“Creatine is a naturally occurring nutrient found within muscle,” says Lexi Moriarty, RDN, a certified sports dietitian and founder of Fueled + Balanced Nutrition. “Creatine plays a key role in energy production during intense physical and mental activity." As a result, creatine is one of the most effective supplements to help boost high-intensity exercise capacity and strength during resistance training, she adds.

Meet the experts: Michael Hamlin, CSCS, is a certified strength and conditioning specialist and the founder of Everflex Fitness. Lexi Moriarty, RDN, is a certified sports dietitian and founder of Fueled + Balanced Nutrition.

Here's how it works: During short bursts of high-intensity exercise (think under 15 seconds), the body relies on phosphocreatine as fuel. “When these stores aren’t available, the body relies on other pathways to produce energy and performance can decline," says Moriarty. "Supplementing with creatine, which contains energy-producing phosphate groups, can help increase phosphocreatine stores by as much as 10 to 40 percent." This bump in stores then promotes the body’s ability to generate energy, strength, and power.

Creatine can also help improve muscular endurance at higher intensities, ultimately improving sports performance and fitness levels, says Moriarty. In fact, creatine was especially helpful in the final push of intense exercise like cycling or triathlons, a 2023 Journal of the International Society of Sports Nutrition study found.

Worth noting, more research is needed on how creatine supplementation particularly affects women, says Michael Hamlin, CSCS, founder of Everflex Fitness. “Creatine works similarly for both men and women and can increase muscle strength and power for both genders,” he explains. Any differences are likely due to variations in individual response, rather than a gender-specific effect, but further creatine evidence on pre- and postmenopausal women is necessary to better understand, he says.

Ready to scoop up some performance gains? Take a sneak peek at the 12 best creatine supplements:

How To Pick The Best Creatine Supplement For You

Supplements, including creatine, are unregulated by the Food and Drug Administration (FDA), so experts say it’s important to consider the following features and complete your own due diligence to find high-quality products.

1. Third-party testing. It’s best to choose a brand with third-parting testing to ensure the supplements are evaluated for purity, quality, and safety, says Hamlin. Additionally, when a supplement is NSF Certified for Sport, this means the product has been tested for the presence of harmful ingredients and substances that are banned for athletes, adds Moriarty. (Even non-pros don't want to worry about unexpected extras.)

2. Ingredients. Creatine monohydrate should always be the main (or only) ingredient in your supplement since it's the most studied and effective form, says Hamlin. Some supps may have additional ingredients, but it’s best to opt for ones with minimal additives, he explains.

3. Brand credibility. Always buy from reputable brands that adhere to ethical, legal, and industry standards to ensure quality supplements, says Hamlin. Do your research (reading this article counts) and only purchase brands with label transparency.

4. Reviews. Just like shopping for other products, see what other people love (or don't) about a particular supplement. Social media and review websites are great places to crowdsource info and learn about what to expect.

The 12 Best Creatine Supplements

Creatine Monohydrate

There’s a reason Moriarty and Hamlin both swear by Thorne creatine. It’s gluten-free, dairy-free, and NSF certified which means it’s tested for harmful and banned substances before hitting the market. “When you talk about high quality and safe supplements, Thorne usually comes to mind,” says Hamlin. It’s also easy to mix with water or juice because it's colorless, and odor-free, he adds.

Rave Review: “Flavorless and mixes very easily into drinks. Love the autoship schedule for easy, timely replacement.” – Nicole

Creatine Monohydrate Powder

“As the name suggests, BulkSupplements offers high-quality creatine in bulk quantities at an affordable price,” says Hamlin. It’s third-party tested, vegan, gluten-free, and contains no extra ingredients, he adds. The powder is also unflavored so it’s easy to add a scoop in your favorite smoothie or protein shake.

Rave review: “The powder is easy to mix, and it dissolves effortlessly, leaving no clumps or residue. This ensures a smooth and enjoyable experience every time I consume it. I've tried many creatine products before, and some can be hard to stomach, but this one has been gentle on my digestive system.” – Tifany

BPN Creatine Monohydrate with Creapure

Bare Performance Nutrition is sourced from Creapure, a highly purified form of creatine monohydrate, and the most widely studied type of creatine, says Hamlin. And thanks to its purity, this unflavored powder is third-party tested and perfect for gaining muscle mass, strength, and power output, he adds. Each container also provides 60 servings, so you really get a bang for your buck.

Rave review: “I've been working out and lifting weights for the last five years. With some pretty great results. But nothing compared to the results I've been getting in the last six months using this product on a daily basis. Noticing gains in strength and overall muscle size. I would definitely recommend this to anyone who's looking to gain size and strength, at a very reasonable price.” – MT

Klean Creatine

If you’re looking for a NSF Certified for Sport, unflavored, GMO-free creatine powder, Moriarty says to go for the Klean Athlete Klean Creatine. It’s free of artificial colors, flavoring, or sweeteners, and perfect for mixing in water or your beverage of choice pre- or post-workout. Plus, each scoop contains 5 grams of creatine and no additional ingredients.

Rave Review: “Have had good results with about 1 tsp/day. No taste and noticeable difference in energy levels when I went without it for a period.”–James

Pure Creatine Monohydrate

“I love the Naked brand as they really try to keep everything as simple as possible,” says Hamlin. “It’s a transparent brand providing unflavored, non-GMO, and additive-free creatine, and this product is well-researched, includes heavy metal testing, is made in the USA, and only has one ingredient, creatine monohydrate.” Another perk? It’s dairy-free, GMO-free, keto-friendly, and vegan.

Rave review: “I've been using this creatine supplement for a few months now, and the results have been impressive. My workouts have taken a noticeable step up in intensity, strength, and endurance. It's easy to mix, doesn't have any overpowering taste, and I appreciate that it's unflavored.” – Patrick

Unflavored Creatine

Gnarly Nutrition uses the highest quality creatine, Creapure, as its sole ingredient, making it a gold-standard product for Hamlin. It’s free of artificial flavors, sweeteners, gluten, and soy, and perfect for boosting endurance, strength, and stamina. The unflavored powder also mixes well with hot or cold liquids.

Rave Review: “I love the Gnarly products and this one is no exception. I noticed a quicker recovery time since I've been using it and it mixes well when I add it to my protein shakes. Will buy it again.” – Case

Creatine Monohydrate Raspberry Lemonade Drink Mix

“This vegan-friendly, gluten-free, NSF certified, and keto-friendly product is great if you want something with flavor,” says Hamlin. The raspberry lemonade drink mix is also a non-stimulant, third-party tested, keto, and gluten-free. All you have to do is mix a scoop with water and sip away.

Rave review: “Great product and tastes like lemonade. Makes drinking creatine more enjoyable, especially on hot days.” – KB

Micronized Creatine Monohydrate Powder

New to fitness but interested in creatine? No worries! Hamlin recommends Optimum Nutrition creatine monohydrate powder. “It’s a reputable brand offering pure creatine monohydrate with no additives,” he explains. The unflavored powder is also keto and easy for on-the-go mixing before or after your workout.

Rave review: “One of the standout features of this product is its micronized formula, which ensures easy mixing and quick absorption. I've noticed a remarkable increase in my strength and endurance during my weightlifting sessions. Moreover, the unflavored nature of the powder allows me to mix it effortlessly with my preferred beverages without altering the taste.” – Blessing

Performance Creatine Monohydrate Powder

Momentous creatine gets the thumbs up from Hamlin since it’s NSF Certified for Sport, free of artificial additives, and third-party tested. Each container also contains 90 servings, for $37, it’s a solid deal. The unflavored powder is also easily mixable, quick dissolving, and odorless.

Rave review: “Same high quality I’ve come to expect from Momentous protein. No stomach issues. No grittiness. Best creatine product I’ve ever used.” – MJ

Micronized Creatine Monohydrate Powder

Total muscle recovery in one product? Say less. This Creapure powder contains highly purified creatine and beta-alanine, which is great for muscle recovery and exercise performance, says Hamlin. The unflavored powder is also gluten-free, organic, vegan, and free of artificial additives.

Rave Review: “This micronized powder dissolves almost completely and leaves nearly no residue in the glass. It is also tasteless and easy to drink in water. Has noticeably helped me with muscle and joint aches, and more productive workouts. Will reorder.” – Amazon

Training Bundle

This trio of supplements is ideal for hitting a variety of training goals. With creatine, beta-alanine, and amino complex, all three are NSF Certified for Sport and designed for muscle endurance and energy production. “Thorne is a reputable brand and known for its commitment to customers and the most up to date research,” says Moriarty. Creatine and beta alanine may result in better outcomes than just using creatine by itself, she adds and recent research supports.

Rave review: “I have been on these products now for a week and let me say I am extremely happy. I have used some of the products in the past, but not all three together. I feel like I can do anything I want now workout wise. Feeling great with these new supplements.” – Jessica

Micronized Creatine Monohydrate Capsules

If you prefer the convenience of a creatine capsule, Optimum Nutrition is a go-to brand for Hamlin. The micronized capsules are easy to swallow, keto-friendly, and in-house tested for banned substances. Optimum Nutrition is also produced in a CGMP-certified facility, so you can ensure safe and quality ingredients.

Rave review: “The capsules are easy to swallow, and the container's portability allows me to take them on the go, making it effortless to maintain my creatine intake even during busy days. Since using the capsules, I have noticed a positive impact on my workouts and overall performance. My strength and endurance have improved, leading to more productive training sessions.” – Prada

Benefits Of Creatine Supplements

Increase strength. Creatine enhances muscle strength and power, which can lead to improved workout performance, says Moriarty. In fact, short term creatine supplementation has been found to improve power and strength performance by five to 15 percent, she explains. On top of that, creatine increases phosphocreatine stores by as much as 10 to 40 percent, which boosts the body’s ability to generate energy quickly during high-intensity, strength, and power sports, she adds.

Enhance muscle mass. Boosting creatine stores provides an additional stimulus during training which improves muscle mass and muscle fiber size, says Moriarty. In fact, a recent 2022 study found creatine supplements were effective in building muscle in healthy young adults. A larger 2017 review on the most popular supplements also found creatine to be the most effective for adding muscle mass.

Speed up recovery. More research is needed, but creatine may reduce muscle damage and inflammation, aiding in quicker recovery after intense workouts, says Hamlin. “The evidence here is mixed, because one study found creatine supplementation helped recovery after one exercise session, but the effects didn’t last after training for multiple sessions,” he explains. The science isn’t bulletproof, but preliminary research suggests creatine boosts cellular processes to fast-track recovery.

Support cognitive function. Creatine supplementation has repeatedly been shown to enhance mental performance, optimize brain function, and reduce mental sluggishness during high stress events, says Moriarty. One 2019 study also found that creatine improves short-term memory and reasoning.

Potential Side Effects Of Creatine

The good news is the negative side effects of creatine are limited, and largely anecdotal, says Moriarty. There is also no evidence that creatine harms the liver and kidneys in healthy people, but if you have a pre-existing liver or kidney condition, talk with your doctor before supplementation, adds Hamlin.

Mild stomach discomfort. Anecdotally, some people report gastrointestinal discomfort like stomach ache and bloating after taking creatine, says Hamlin. However, scientific research does not report this as a common side effect, so if you experience severe or ongoing stomach pain, stop creatine use, and talk with your doctor.

Water retention. If you’re focused on the scale, creatine can cause water retention, resulting in two to four pounds of weight gain, says Moriarty. This is not the same as gaining body fat, though, and any water weight will disappear after stopping creatine, adds Hamlin.

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