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When people think of creatine, they often only associate it with bodybuilders. But over the past decade, creatine has evolved into a versatile supplement with health benefits for all age groups and backed by extensive research.
It is one of the most studied supplements and a staple for athletes and fitness enthusiasts looking to enhance performance and overall strength. It works particularly well during high-intensity exercise that requires short bursts of energy, such as weightlifting, sprinting, and interval training. It also shows promise in improving brain health and function, anxiety, and depression.
To help you find the best creatine supplements on the market, we tested and reviewed 20 of the top options in our NYC-based lab. We focused exclusively on creatine monohydrate, the most popular and effective form, and tested for taste, texture, aftertaste, and how well it dissolves in water. Our registered dietitians further evaluated these supplements for ingredient quality, third-party testing, expert recommendations, and the latest research to bring you our top eight picks.
Creatine is made from three amino acids: glycine, arginine, and methionine. It is produced in the liver, kidneys, and pancreas and primarily stored in muscles, with a small amount in the brain. We get small amounts of creatine from animal foods such as meat and fish, but supplements can improve the amount we store. Creatine gives muscles energy, and supplementing may improve post-workout recovery and help prevent injuries.
According to registered dietitian Allison Knott, MS, RDN, CSSD, creatine doesn’t contribute directly to increasing muscle mass but may help enhance performance, allowing you to work harder when you exercise.
You may have heard of ATP (adenosine triphosphate), the energy source in our cells. Supplementing with creatine can help produce more ATP for increased energy, which can lead to improvements in strength, power, and muscle size.
Creatine’s benefits also extend beyond athletic performance. There is growing evidence that creatine can improve mood, memory, and cognitive function. Some studies even suggest it may be beneficial for neurodegenerative disease, heart disease, diabetes, and lowering cholesterol and triglycerides. Most people notice benefits within a couple of weeks, and it’s also safe for short-term and long-term use.
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Amazon
Why We Like It
If you’re looking for a neutral creatine powder that is flavorless with no chalky aftertaste, we recommend NOW Sports Creatine Monohydrate. We found that this powder has a smooth texture, without any graininess when drinking it.
This product is also Informed Sport certified, meaning it’s been third-party tested for any banned substances and contains only creatine. This makes this a good option for athletes or anyone who wants a trusted brand.
NOW recommends starting off with taking a serving three to four times a day for the first seven days, spread out before and after exercise. Then, you can switch to one to three times a day, followed by once a day after 28 days. Note that this is just a recommendation, and dosing can vary based on personal needs and preferences.
It’s Worth Noting
Our testers shared that they wished this mixed a bit better in water, as it left behind some residue at the bottom of the glass. We recommend mixing it into a smoothie or protein shake instead of just water to avoid this.
Product Details:
- Servings per Container: 120
- Type: Creatine Monohydrate
- Dose: 5 grams
- Other Ingredients: None
- Third-Party Tested: Yes, Informed Sport
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BulkSupplements.com
Why We Like It
As we all know, buying in bulk can help you save money, and we love Bulk Supplement’s Creatine Monohydrate as a budget-friendly, quality product. In choosing the 200-serving pack, you pay less than a dollar per serving.
Our testers report no aftertaste and no detectable smell. This supplement is powdery because it is a micronized creatine, meaning it has been broken down to create a smaller, finer powder. Therefore, it blends more easily with no gritty particles or residue after just 15-20 seconds of shaking in a bottle.
Unlike most other supplements, we appreciate that this comes in a resealable bag, helping you save on cabinet space. It’s also travel-friendly, so you can throw it in your gym bag or suitcase.
It’s Worth Noting
The Bulk Supplements website states that its products are third-party tested in US-based independent labs. However, we cannot verify this certification.
If the 200-serving pack is too much, Bulk Supplements has smaller packs, but they cost more per serving.
Product Details:
- Servings per Container: 200
- Type: Micronized Creatine Monohydrate
- Dose: 5 grams
- Other Ingredients: None
- Third-Party Tested: Yes, US-Based Independent Labs
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Why We Like It
Thorne is a trusted brand by athletes since many of their products are NSF Certified for Sport, including the Thorne Creatine. This certification is an independent, third-party program that is recognized by USADA (United States Anti-Doping Agency) and a highly recommended certification for many sports organizations such as the NFL, NBA and more. You can trust that this product does not contain any prohibited substances or contaminants and is purely creatine monohydrate.
Our testers found this creatine to be very powdery in texture, almost like powdered sugar. It mixes thoroughly with water within 30 seconds without leaving any clumps or residue behind.
Thorne recommends taking 5 grams of this creatine 30 to 90 minutes before or after exercise for muscle benefits but consistently in the morning for brain benefits.
It’s Worth Noting
While some find that this is truly a flavorless product, one of our testers felt it had a medicinal taste immediately upon drinking it with water and found it left an almost bitter aftertaste on the tongue. If this is the case, we recommend mixing this into juice, a smoothie, or a protein shake.
Product Details:
- Servings per Container: 90
- Type: Creatine Monohydrate
- Dose: 5 grams
- Other Ingredients: None
- Third-Party Tested: Yes, NSF Certified for Sport
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Why We Like It
For those who want to mix creatine into just water instead of juice or smoothies, Nutricost Performance Creatine Monohydrate Micronized Powder blends seamlessly. This pick is creatine monohydrate, like the others on our list, but the particles are micronized, meaning they have been broken down to create a smaller, finer powder. The micronization improves the solubility, meaning it will dissolve more easily, which was evident in our testing, as this pick dissolves quickly with zero clumps.
This creatine is also very fine, without any graininess. Our testers found it had a subtle but slightly bitter flavor that fades quickly without any aftertaste.
If you’d like to follow a loading and maintenance phase, the label gives instructions, which may be helpful if your goal is to build muscle.
It’s Worth Noting
While this dissolves easily and doesn’t leave behind any residue, you do want to drink it quickly before it settles to the bottom of the glass.
Creatine typically comes unflavored, but Nutricost Performance also has flavored versions of this product, available in blue raspberry, pineapple mango, fruit punch, and watermelon. These flavors can enhance the drinking experience, but keep in mind that they are sweetened with sucralose. Sucralose is an artificial sweetener with zero calories and can be beneficial for those who are watching their sugar intake. However, it can cause bloating in some and its long-term effects are continuously being researched.
Product Details:
- Servings per Container: 100
- Type: Micronized Creatine Monohydrate
- Dose: 5 grams
- Other Ingredients: None in unflavored; sucralose in flavored varieties
- Third-Party Tested: Yes, ISO-accredited third-party labs
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Naked Nutrition
Why We Like It
Naked Nutrition Naked Creatine is a great option for people who want to add creatine to their smoothies or protein shakes without any unpleasant tastes or textures. While this powder doesn’t clump and leaves you with a smooth texture, it doesn’t dissolve completely in water and is, therefore, best mixed into a shake. Perfect if you’re looking to boost muscle gains with a post-workout protein smoothie with added creatine.
Overall, we found that this supplement is truly flavorless. We appreciate that it is certified vegan and comes in a 200-serving container, which is especially convenient if this is a supplement you’ll use daily.
It’s Worth Noting
While we found this pick to be flavorless, it does have a slightly bitter aftertaste. So, if you prefer to use your creatine in just water, check out some of our other picks.
While Naked Nutrition states this product is independently tested for heavy metals, we could not find the specific third-party certifier.
Product Details:
- Servings per Container: 200
- Type: Creatine Monohydrate
- Dose: 5 grams
- Other Ingredients: None
- Third-Party Tested: Yes, Independent Heavy Metals Testing
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Amazon
Why We Like It
Klean Athlete’s Klean Creatine is a very fine and powdery creatine, almost like confectioners sugar. Our testers found it mixes well without clumping and feels smooth as you drink it. It also scored high points for having no flavor or aftertaste. If you’d actually prefer some flavor, consider mixing in an electrolyte powder as well, but increase the amount of water so both are able to dissolve.
This is NSF Certified for Sport, a trusted third-party certification, especially for athletes. Klean Athlete also prioritizes sustainability and aims to reduce unnecessary plastic in its packaging. It’s partnered with TerraCycle, an innovative company that recycles plastic items that are not recyclable through curbside pickup programs.
It’s Worth Noting
We did find that this powder leaves some sediment at the bottom of the glass when mixed with just water. You can try blending this in a smoothie or protein shake so that the powder dissolves completely and avoids any waste.
One of our testers noted their mouth felt dry after drinking this creatine, so make sure to consume it with enough water.
Product Details:
- Servings per Container: 60
- Type: Creatine Monohydrate
- Dose: 5 grams
- Other Ingredients: None
- Third-Party Tested: Yes, NSF Certified for Sport
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Optimum Nutrition
Why We Like It
Optimum Nutrition Micronized Creatine Powder is another one of our favorite creatine powders for its strong third-party testing by Informed Choice and lack of taste. This creatine has no detectable flavor or aftertaste, which makes it a good option if you’re just mixing it with water or want to make sure it doesn’t ruin the taste of your shake. It also mixes well in a shaker bottle, although it does leave a moderate amount of sediment at the bottom.
While there isn’t much research to back this, some research says that a micronized creatine monohydrate is easier to digest and absorb due to the smaller particle size, and many report this anecdotally. We are uncertain of these claims, but this may be something to test out yourself if you find that you easily get bloated from a creatine powder.
It’s Worth Noting
Keep in mind that while this is considered a creatine monohydrate, most of the research is not on a micronized version, and we are uncertain if this changes its effectiveness.
It can be difficult to remember to take your creatine supplement daily, but if you’re already taking a greens powder, try mixing the two together.
Product Details:
- Servings per Container: 120
- Type: Creatine Monohydrate
- Dose: 5 grams
- Flavors: None
- Sweeteners: None
- Third-Party Tested: Yes, Informed Choice
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Why We Like It
If you aren’t a fan of drinking your supplements, a capsule form of creatine may be right for you. We love Optimum Nutrition’s Micronized Creatine Capsules for their quality and ease of use. These can be kept in your gym bag and easily taken on the go if you don’t always have the time to mix a powder in a shaker bottle.
Optimum Nutrition is a brand dedicated to providing quality sports nutrition products, and they take their third-party testing seriously, including having a manufacturing site that is Informed Sport registered. While their creatine powder is Informed Sport certified, these capsules do not bear that certification but are “tested for banned substances.”
It’s Worth Noting
Keep in mind that the dose is a bit lower for this form. The suggested serving size is two capsules for 2.5 grams of creatine, but you can always take more for a higher dose.
If you are vegan or vegetarian, consider another option, as the capsules contain gelatin.
Product Details:
- Servings per Container: 50
- Type: Creatine Monohydrate
- Dose: 2.5 grams
- Other Ingredients: Gelatin and magnesium stearate
- Third-Party Tested: Produced in an Informed Sport registered site
We tested over 20 creatine supplements in our NYC lab, and while the following didn’t reach our top ratings, they are popular choices and may be a good option for some.
- Momentous Creatine: Momentous Creatine is another great choice for a creatine supplement that has no artificial taste or aftertaste and goes down smoothly. We appreciate that this is both NSF Certified for Sport and Informed Sport Certified, but it doesn’t dissolve that well and has a cloudy appearance.
- GNC Pro Performance Creatine Monohydrate: If you prefer blending your creatine into a shake or smoothie, check out GNC Pro Performance Creatine Monohydrate. We found that this leaves some residue at the bottom of the cup and, therefore, would work better blended. Our testers also noted that this has no smell or aftertaste, but it does have a slightly tropical flavor.
Creatine supplementation is typically well-tolerated, but some people report nausea, diarrhea, muscle cramps, muscle stiffness, and heat intolerance.
There is also a misconception that you’ll start retaining water, but water retention most commonly happens only in the first several days and is primarily limited to water inside your cells. Deciding on whether or not you should take a creatine supplement depends on your goals. The following people should consider taking creatine:
- Those engaging in short-burst exercise and strength training: If you’re engaging in high-intensity activities like weight-lifting, sprinting, HIIT, or sports that require shorter bursts of energy like soccer, supplementation may enhance performance and strength. Creatine also plays a role in enhanced recovery and injury prevention.
- Vegetarians and vegans: Since creatine is mainly found in animal products, vegetarians and vegans might have lower natural levels of creatine and, therefore, could benefit from supplementation.
- Older adults: Creatine supplementation can help improve age-related decline in muscle function and mass (sarcopenia), primarily when combined with resistance training. There is also evidence that supplementation can improve memory in older adults (66-76 years old) and overall cognitive function.
- People with neurodegenerative disease: Some studies suggest creatine may be beneficial for people living with Parkinson’s Disease, Huntington’s Disease, ALS, and muscular dystrophy by improving exercise capacity and clinical outcomes. However, the research is weak and conflicting.
- People with high cholesterol and/or triglycerides: There is some research suggesting that creatine supplementation can help improve cholesterol and triglyceride levels, but more studies are necessary.
You will want to speak to your healthcare provider prior to starting a creatine supplement, especially in the following circumstances:
- Those with kidney concerns: There are some concerns about creatine supplementation and kidney functioning, but it does not, in fact, cause damage. Still, if you are taking diuretics or have concerns, speak to your healthcare provider.
- Pregnant people: Creatine may be helpful for fetal growth and development if your creatine levels are low, but the research is limited. Speak to a healthcare provider to decide if a creatine supplement is right for you during pregnancy.
- Adolescents: Research on creatine supplementation for adolescents is limited, but it is becoming more commonly used, especially among adolescent athletes. It seems to be well-tolerated, but the International Society of Sports recommends use be limited to those engaging in competitive, supervised training in conjunction with a balanced diet. Adolescents should speak to a healthcare provider before starting a creatine supplement.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. However, 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 independent, third-party certifiers such as USP, NSF, or ConsumerLab.com.
We tested the 20 top creatine supplements in our NYC lab. Our testing process involved mixing a serving of each product with water in a shaker bottle and rating them on taste, smell, flavor, and texture. While many of these supplements were similar, there were a few distinct differences, such as solubility, texture, and aftertaste. Each product was then evaluated based on the following criteria:
- Nutrition: To determine a nutrition score, we considered the type of creatine, along with any added sweeteners or additives, although many of the supplements we looked at are single-ingredient products. Third-party testing and any certifications were also included here.
- Flavor: All but one of the products we tested are labeled as unflavored, but we paid attention to any sort of taste.
- Texture: We noted any grainy or smooth texture as we drank the creatine and water mixture, as well as the solubility of each product. We also looked to see if there was any residue left at the bottom of the bottle, color changes, or any mouthfeel.
- Aftertaste: After trying the drink, we noted if there was any lingering taste and whether this was good or bad.
- Smell: We evaluated smell based on any scent when the packaging was first opened, as well as when drinking it.
- Value: We considered the cost of each supplement based on its quality and number of servings.
We asked experts about the benefits of creatine and how exactly to take this supplement to optimize its benefits. The following experts contributed:
- Allison Knott, MS, RDN, CSSD, is a registered dietitian and works with both athletes and anyone looking to fuel their active lifestyle. Allison provided research and information on creatine for athletes.
- Ali McGowan, MS, RD, LDN, is a registered dietitian who specializes in lifestyle nutrition and weight management with a sustainable behavior change approach. She also works with athletes and is an avid cross-fitter herself. Ali provided input on the loading phase of creatine.
- Alena Kharlamenko, MS, RD, is a writer, editor, and registered dietitian with a passion for translating complicated health and nutrition research into easily digestible information.
The majority of creatine supplements are powdered, but you can also find them in pills/capsules, chews, gummies, and sometimes liquids. We only included products that contain creatine monohydrate because this is the most effective and studied form. However, you may come across other types of creatine, including creatine ethyl ester, creatine hydrochloride, creatine malate, and creatine magnesium chelate.
Our recommendations primarily focus on single-ingredient products and creatine monohydrate is generally considered safe for most healthy individuals. However, many creatine supplements on the market contain other ingredients that may be unnecessary. Some of these supplements may include caffeine, and research shows that caffeine can interfere with the absorption of creatine, reducing its effectiveness. Added sugars as a source of carbohydrates are another common add-on to creatine supplements, as carbohydrates can help build on creatine levels more quickly. Consider how this fits into your overall diet and exercise regimen.
Beta-alanine and taurine are two amino acids commonly found in exercise-enhancing supplements to increase endurance and athletic performance. However, the research on these ingredients is conflicting.
The typical daily dosage of creatine supplements is 3 to 5 grams, which most people tolerate without issues. People who weigh more and engage in more intense training can take higher daily doses of 5 to 10 grams. This standard dosage is called a “maintenance dose.”
You can start there or follow a “loading phase,” which can quickly increase your creatine saturation, or the amount of creatine in your muscles. However, Ali McGowan, MS, RD, LDN, says that a loading phase isn’t necessary, and the research behind it is weak. People can achieve the same creatine saturation over a longer period of time by consistently taking a maintenance dose.
If you decide to try a loading phase, follow this recommended guidance:
- Phase 1—The Loading Phase: For five to seven days, take 20-25 grams of creatine total per day, divided into 4-5 doses throughout the day. This means you could take about 5 grams of creatine at a time until you reach that total.
- Phase 2—Maintenance: After five to seven days, take 3-5 grams per day.
No matter the protocol you follow, you should take your creatine supplement 30 to 90 minutes before or after exercise. Note that some people experience cramping and some weight gain when first starting with creatine supplementation.
Shushy Rita Setrakian MS, RD, is a Registered Dietitian specializing in both GI and women’s health and is also one of our nutrition and supplement commerce editors. Shushy is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends and research and breaking down what that can mean for your supplement and food choices. She recommends products that she trusts and would recommend to her own clients. Shushy also has a particular interest in sports nutrition and has used many of the recommended creatine supplements in this article herself.
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