6 Best Creatine Supplements in 2024

Creatine can help boost athletic performance and build muscle. Here, we discuss the best creatine supplements available online, from creatine powders and creatine capsules to low dose creatine options.
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A quick look at the best creatine supplements
Best for creatine with no loading phase: Kaged Creatine HCI Powder | Skip to review
Kaged Creatine HCI Powder
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Best for an HMB formula: Transparent Labs Creatine HMB | Skip to review
Transparent Labs Creatine HMB
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Best for capsule creatine: NOW Sports Kre-Alkalyn Creatine Capsules | Skip to review
NOW Sports Kre-Alkalyn Creatine Capsules
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Best for a low dose: Proven4 Sport Pre-Game Formula | Skip to review
Proven4 Sport Pre-Game Formula
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Best for maximising muscle function: The Genius Brand Genius Creatine | Skip to review
The Genius Brand Genius Creatine
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Best for a large serving volume: Nutricost Creatine Monohydrate | Skip to review
Nutricost Creatine Monohydrate
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The best creatine supplements
Kaged Creatine HCI Powder

Form powder
Number of servings 75 per container
Serving size (dose) 750 mg (1 scoop)
Active ingredient creatine hydrochloride 750 mg
Price per serving $0.33
Nutrition stats per serving
$24.99 AT KAGED
*Price may vary.
This creatine powder from Kaged comes in three options, lemon lime, fruit punch, and unflavored. It contains a patented creatine hydrochloride (HCl) formula, and the company states people do not need to have a “loading phase” with this supplement.
A loading phase is when people consume large amounts of creatine in a short space of time to saturate their muscles with creatine.
Kaged states this formula absorbs quickly and effectively.
Customers rate this creatine powder highly, although some people do not like how it tastes.
available in flavored and unflavored varieties
suitable for gluten-free diets
mixes well with liquids, according to reviews
some reviewers state the unflavored option is very bitter
flavored options contain artificial sweetener
available in flavored and unflavored varieties
suitable for gluten-free diets
mixes well with liquids, according to reviews
some reviewers state the unflavored option is very bitter
flavored options contain artificial sweetener
Available flavors: Unflavored, Fruit Punch, Lemon Lime
Certifications: Informed-Sport verified
Returns: full refund within 30 days
Shipping: free shipping on orders of $79 and over
Available flavors: Unflavored, Fruit Punch, Lemon Lime
Certifications: Informed-Sport verified
Returns: full refund within 30 days
Shipping: free shipping on orders of $79 and over
Transparent Labs Creatine HMB

Form powder
Number of servings 30 per container
Dose
Active ingredients (serving strength) creatine monohydrate 5 g, vitamin D 12.5 mcg (60% DV), beta-hydroxy beta-methylbutyrate 1,500 mg, black pepper extract 5 mg
Price per serving $1.66
$49.99 AT TRANSPARENT LABS
*Price may vary.
This powder contains vitamin D, creatine monohydrate, β-hydroxy-β-methylbutyrate (HMB), and Bioperine, a black pepper fruit extract. It provides a person with 65% of their recommended daily intake of vitamin D.
vitamin D
HMB is a natural substance reportedly useful for building muscle. A systematic review and meta-analysis from 2020 found that HMB produces a small increase to total body mass. However, the authors did not find that HMB significantly increases muscle or strength or decreases body fat during resistance training.
small increase
It comes in 11 flavors, including Sour Grape, Tropical and Fruit punch, and Black Cherry. There is also an unflavored option. People can choose a 30- or 60-serving bottle.
People can also opt to use the company’s subscribe and save feature. They will receive free automatic deliveries every 30, 45, or 60 days and $5 off each order.
“I’ll couch this by saying two things: 1) This is my first experience with creatine in general and 2) I generally don’t like very sweet beverages.
“That said, I really didn’t like these creatine powders. I tried the Strawberry Lemonade, Peach Mango, and Unflavored varieties. The flavored versions had a strange smell to me — almost like body odor (mixed with fake fruity scent). That was really offputting to me, though when I mixed them with water, the BO smell disappeared. Then they just smelled like fruity candy.
“The powder seemed to mix and dissolve fairly well. The Strawberry Lemonade had a pale pink color. According to the ingredients, this is from beet root powder — which I thought was nice. I like that it doesn’t have food coloring in it. Similarly, the Peach Mango is dyed with beta-carotene rather than artificial coloring. It has a bright, orangey-yellow color to it.
“The flavor, though, wasn’t my cup of tea. Both the Strawberry Lemonade and the Peach Mango are SO sweet. They tasted like drinking flavored, liquid sugar. I couldn’t drink more than a sip of either.
“Since I haven’t taken creatine before, I checked in with a friend who regularly takes unflavored creatine from another brand. I asked if the astringent/bitter flavor was normal, and if he finds that creatine has much of a scent. He said the one he uses doesn’t have a scent, and that it tastes fine mixed with water or coffee. So, I’m not sure whether my experience is typical of other creatine powders.
“Ultimately, I think the flavored versions might work for someone who likes very, very sweet drinks. I’m not sure that I would recommend the unflavored version to anyone.”
— Chelsea Logan, Healthline Senior Editor
“I’ll couch this by saying two things: 1) This is my first experience with creatine in general and 2) I generally don’t like very sweet beverages.
“That said, I really didn’t like these creatine powders. I tried the Strawberry Lemonade, Peach Mango, and Unflavored varieties. The flavored versions had a strange smell to me — almost like body odor (mixed with fake fruity scent). That was really offputting to me, though when I mixed them with water, the BO smell disappeared. Then they just smelled like fruity candy.
“The powder seemed to mix and dissolve fairly well. The Strawberry Lemonade had a pale pink color. According to the ingredients, this is from beet root powder — which I thought was nice. I like that it doesn’t have food coloring in it. Similarly, the Peach Mango is dyed with beta-carotene rather than artificial coloring. It has a bright, orangey-yellow color to it.
“The flavor, though, wasn’t my cup of tea. Both the Strawberry Lemonade and the Peach Mango are SO sweet. They tasted like drinking flavored, liquid sugar. I couldn’t drink more than a sip of either.
“Since I haven’t taken creatine before, I checked in with a friend who regularly takes unflavored creatine from another brand. I asked if the astringent/bitter flavor was normal, and if he finds that creatine has much of a scent. He said the one he uses doesn’t have a scent, and that it tastes fine mixed with water or coffee. So, I’m not sure whether my experience is typical of other creatine powders.
“Ultimately, I think the flavored versions might work for someone who likes very, very sweet drinks. I’m not sure that I would recommend the unflavored version to anyone.”
— Chelsea Logan, Healthline Senior Editor
has a pleasant taste, according to reviews
some customers note that they have an increase in energy after using the powder
does not contain artificial sweeteners
more affordable options are available
people who do not need or want to increase their vitamin D may not like the vitamin D content
has a pleasant taste, according to reviews
some customers note that they have an increase in energy after using the powder
does not contain artificial sweeteners
more affordable options are available
people who do not need or want to increase their vitamin D may not like the vitamin D content
Available flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Strawberry Lemonade, Peach Mango, Cherry Kiwi, Blueberry Pomegranate, Peach Rings
Certifications: third-party tested for purity and potency
Returns: returns within 30 days
Shipping: free shipping on orders over $149
Available flavors: Unflavored, Blue Raspberry, Sour Grape, Tropical Punch, Fruit Punch, Watermelon, Black Cherry, Orange, Hawaiian Splash, Strawberry Lemonade, Peach Mango, Cherry Kiwi, Blueberry Pomegranate, Peach Rings
Certifications: third-party tested for purity and potency
Returns: returns within 30 days
Shipping: free shipping on orders over $149
NOW Sports Kre-Alkalyn Creatine Capsules

Number of servings 120 per container
Serving size 2 capsules
Nutrition stats per serving
Price per serving $0.14
$17.34 AT WALMART
*Price may vary.
Instead of a powder, this product comes in the form of convenient capsules. It contains Kre-Alkalyn, which proponents suggest may enhance creatine uptake in the muscles and lead to fewer side effects than creatine monohydrate.
However, older research does not support the claims that Kre-Alkalyn causes fewer side effects than creatine monohydrate. There is no newer research looking into the benefits or drawbacks of Kre-Alkalyn.
older research
NOW Sports recommends taking two capsules two to four times per day.
a more budget-friendly option than many products
capsule size is easy to swallow, accoridng to reviews
a few customers report minor digestive discomfort
contains animal gelatin, making it unsuitable for vegetarians and vegans
a more budget-friendly option than many products
capsule size is easy to swallow, accoridng to reviews
a few customers report minor digestive discomfort
contains animal gelatin, making it unsuitable for vegetarians and vegans
Returns: free returns
Shipping: free shipping
Returns: free returns
Shipping: free shipping
Proven4 Sport Pre-Game Formula

Form powder
Number of servings 30 per container
Dose
Available flavors Blue Raspberry, Cherry Limeade, Fruit Punch, Watermelon
Certifications third-party certified, NSF Certified for Sport
Price per serving $1.33
$39.99 AT AMAZON
*Price may vary.
Proven4 has four flavor options: Cherry Limeade, Blue Raspberry, Fruit Punch, and Watermelon.
It provides 2 g of creatine per serving, which is lower than most products. This may be suitable for people trying creatine supplements for the first time.
This formula contains various other ingredients in addition to creatine, including:
vitamins B1, B2, B6, and B12
B1
B2
B6
B12
niacin
niacin
calcium
calcium
pantothenic acid
The company recommends taking this supplement before a workout.
The product is NSF Certified for Sport, which states the product is safe and free from banned substances.
has a variety of flavor options
increases sports endurance, according to reviews
some buyers may appreciate that it will contribute to their daily vitamin intake
some customers report it has a chalky taste
contains caffeine, which some people may prefer to avoid
it may not be suitable for people who are already getting 100% of their vitamin and mineral intakes
has a variety of flavor options
increases sports endurance, according to reviews
some buyers may appreciate that it will contribute to their daily vitamin intake
some customers report it has a chalky taste
contains caffeine, which some people may prefer to avoid
it may not be suitable for people who are already getting 100% of their vitamin and mineral intakes
Active ingredients (serving strength): CarnoSyn beta-alanine 2,400 mg, creatine monohydrate 2,000 mg, arginine alpha ketoglutarate 1,000 mg, taurine, L-tyrosine 500 mg, caffeine anhydrous 150 mg, thiamine 3 mg, riboflavin 3 mg, niacin 10 mg, vitamin B6 15 mg, vitamin B12 1 mcg, pantothenic acid 20 mg, calcium 18 mg
Returns: no returns
Shipping: free shipping for Prime members
Active ingredients (serving strength): CarnoSyn beta-alanine 2,400 mg, creatine monohydrate 2,000 mg, arginine alpha ketoglutarate 1,000 mg, taurine, L-tyrosine 500 mg, caffeine anhydrous 150 mg, thiamine 3 mg, riboflavin 3 mg, niacin 10 mg, vitamin B6 15 mg, vitamin B12 1 mcg, pantothenic acid 20 mg, calcium 18 mg
Returns: no returns
Shipping: free shipping for Prime members
The Genius Brand Genius Creatine

Form powder
Number of servings 25 per container
Dose
Price per serving $1.00
$24.99 AT AMAZON
*Price may vary.
This product from Genius also contains beta-alanine as well as creatine monohydrate. The company states beta-alanine helps to maximize muscle function and performance during workouts.
Research from 2023 shows that beta-alanine does have an overall positive effect on workouts. However, it may be more effective when combined with other supplements, such as sodium bicarbonate.
Research from 2
023
This may not be suitable for individuals with severe allergies as their product is processed in a facility that also processes major allergens such as milk, nuts, and wheat.
beta-alanine may improve muscle function
it does not contain any artificial sweeteners
it does not contain caffeine
some reviewers note a lumpy consistency
several customers received damaged products
the brand makes the product in a facility that handles major allergens
beta-alanine may improve muscle function
it does not contain any artificial sweeteners
it does not contain caffeine
some reviewers note a lumpy consistency
several customers received damaged products
the brand makes the product in a facility that handles major allergens
Active ingredients (serving strength): creatine monohydrate 5 g, beta-alanine 1.6 g, AstraGin 25 mg (Panaz notoginseng root extract and Astragalus membranaceus root extract)
Available flavors: Unflavored, Green Apple
Certifications: third-party tested for purity and potency
Returns: no returns
Shipping: free shipping on orders over $100
Active ingredients (serving strength): creatine monohydrate 5 g, beta-alanine 1.6 g, AstraGin 25 mg (Panaz notoginseng root extract and Astragalus membranaceus root extract)
Available flavors: Unflavored, Green Apple
Certifications: third-party tested for purity and potency
Returns: no returns
Shipping: free shipping on orders over $100
Nutricost Creatine Monohydrate

Form powder
Number of servings 100 per container
Dose
Active ingredient (serving strength) micronized creatine monohydrate
Certifications third-party tested for purity and potency
Price per serving $1.19
$19.70 AT AMAZON
*Price may vary.
This Nutricost supplement provides 200 servings per 1 kilogram (kg) container. A person can also purchase a 500 g container that provides 100 servings.
There are four flavor options: Unflavored, Blue Raspberry, Watermelon, and Fruit Punch.
Each 7 g serving contains 5 g of creatine. A person can take it pre- or post-workout.
offers a variety of flavor options
some customers state it increases energy levels
it is more expensive than some other products
according to reviews, the scoop does not fit well in the tub
offers a variety of flavor options
some customers state it increases energy levels
it is more expensive than some other products
according to reviews, the scoop does not fit well in the tub
Available flavors: Unflavored, Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon
Returns: no returns
Shipping: free shipping for Prime members
Available flavors: Unflavored, Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon
Returns: no returns
Shipping: free shipping for Prime members
Comparing the best creatine supplements
The table below compares each creatine supplement in this article for price, dose, and more.
KAGED
Transparent Labs
NOW Sports
Proven4 Sport
The Genius Brand
Nutricost
How we chose the best creatine supplements
Medical News Today chose creatine powders and capsules that meet the following criteria:
Ingredients: The creatine products we feature must contain safe and high-quality ingredients that the brands clearly label. The brands should also confirm their creatine products are free from pesticides, heavy metals, and mold.
Dosage and serving size: We choose products that clearly state the recommended dosage.
Third-party testing: MNT will only feature products that go through third-party testing for contaminants by an ISO 17025-compliant laboratory.
ISO 17025-compliant
Available certificate of analysis: MNT chooses companies that demonstrate transparency and share a product’s certificate of analysis (COA) following receipt of its third-party lab results.
Medical News Today follows a strict product selection and vetting process. Learn more here.
Learn more here.
What is creatine?
Creatine is a natural compound present in large amounts in red meat, poultry, and fish. Creatine helps supply the body’s cells, including muscle cells with energy.
Creatine
natural compound
red meat
fish
Creatine is a combination of three amino acids: glycine, L-arginine, and L-methionine. Most of the body’s creatine is in the muscles, though the brain also stores some.
L-arginine
There are a few different types of creatine supplements available. Some of the more popular types include:
Creatine monohydrate: This is the most common form of creatine. It comprises one creatine molecule and one water molecule.
Buffered creatine: Also known as Kre-Alkalyn, this form contains an alkaline buffer.
Creatine HCL: This creatine bonds with a hydrochloride salt, which may help enhance absorption.
The average person requires roughly 1 to 3 grams (g) of creatine daily. However, various factors can affect the optimal amount for a person to consume. For example, athletes who do more intense physical training may benefit from a higher daily creatine intake.
1 to 3 grams
What are the benefits of creatine?
Creatine is one of the most popular supplements among athletes and people who regularly train their bodies, as it may help support ideal muscle energy.
A 2021 review notes that, as well as helping improve athletic performance, creatine may also help with several other factors, such as:
2021 review
enhancing recovery after workouts
regulating temperature
preventing injury
rehabilitating the muscles
protecting the spinal cord
recovering from concussion
concussion
Creatine may also play a role in several health conditions, including:
Parkinson’s disease
Parkinson’s disease
muscular dystrophy
muscular dystrophy
osteoarthritis
osteoarthritis
fibromyalgia
fibromyalgia
ischemia
diabetes
diabetes
Huntington’s disease
Huntington’s disease
Creatine use may also help reduce markers of depression in some people. One 2020 study found that otherwise healthy people who consumed more creatine had fewer markers for depression.
depression
2020 study
However, more research needs to explore these results before scientists can make any broad claims.
Types of creatine supplements 
Supplements may contain different types of creatine. Some of the more common types include:
Creatine monohydrate crystallizes from water. Companies can dry creatine monohydrate at around 100º C (212 °F) to remove the water, leaving behind pure creatine monohydrate.
100º C
Creatine monohydrate is not as soluble as other forms of creatine. However, research shows that it can help support performance and musculoskeletal health in adults.
According to a 2022 critical review, creatine ethyl ester contains 6.3% less creatine than creatine monohydrate. Some of the creatine in creatine ethyl ester converts to creatinine when a person digests it. This transformation makes it less available for the body to use than creatine monohydrate.
6.3%
A systematic review from 2022 explored the effect of supplementing with creatine ethyl ester on exercise performance and body composition. The researchers found no significant difference between the supplement and placebo.
2022
To make creatine hydrochloride, manufacturers add hydrochloric acid to creatine to reduce pH levels and make it more soluble.
reduce pH levels
While some companies claim that this type of creatine is more effective at lower doses than creatine monohydrate, there is no evidence that this is the case.
no evidence
Creatine magnesium chelate is a less common type of creatine supplement.
A 2022 analysis found no evidence this form of creatine has more bioavailability or is safer than creatine monohydrate. Additionally, the authors found limited evidence that creatine magnesium chelate is even as effective as creatine monohydrate.
2022 analysis
Who should use creatine?
Creatine is a popular supplement among athletes and people who are looking to build or repair muscles. It may be best for people who regularly engage in moderate-to-high-intensity training.
popular supplement
Other people may take it to supplement their diet. As dietary creatine comes mainly from red meat and fish, vegans and vegetarians may take creatine supplements to help ensure that they get enough each day.
vegans
vegetarians
Learn more about essential supplements for vegans.
essential supplements for vegans
Some people with health conditions that affect how their body makes or uses amino acids may also need regular creatine supplementation.
Additionally, some research suggests that creatine supplementation may be beneficial for immune system regulation and for people with muscle-wasting diseases or neurological conditions. However, more research is needed to support these claims.
some research
A person should always speak with a doctor or dietitian before taking a supplement.
What to look for in a creatine supplement
The factors a person should consider when buying a creatine supplement include:
Third-party testing: A person should purchase products that have undergone third-party testing. This means that an independent lab tests supplements for the safety, purity, and accuracy of the ingredients. A person can often look at third-party lab results on the company’s website.
Added ingredients: People may wish to buy supplements that do not contain artificial colors, sweeteners, flavors, or fillers. Many companies supply pure creatine, but others may add additional ingredients. A person should consider the benefits of these additional ingredients.
Form: Many creatine supplements are available as a powder that a person can add to drinks. However, some people may prefer to take a creatine supplement as a capsule. Capsules can ensure people get an accurate dose of creatine in every serving.
Dosage: People should ensure they are not taking too much creatine. They can discuss the appropriate dosage with a doctor.
How to use creatine supplements
It is important to take creatine supplements according to the instructions on the packaging. Do not take more creatine in hopes of gaining more benefits, as the body can only use so much at one time.
Some people may decide to do a creatine “loading phase”. This involves taking multiple doses of creatine for a week to increase muscle stores rapidly, then decreasing the daily intake to maintain high levels. That said, taking lower regular doses over a long period may have the same effect.
However, 2021 research suggests that while a short-term loading phase can be helpful for increasing exercise capacity, it is not necessary for maximum benefit.
2021 research
People should avoid taking very high dosages and look out for any other ingredients in the product that may affect the body.
For example, some sports mixes contain other ingredients, such as caffeine. People who are sensitive to caffeine may experience adverse effects when consuming these drinks.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
dedicated hub
Is creatine safe?
Creatine is a natural supplement, and the risk of experiencing side effects from the supplement itself is low.
However, some people may experience the following side effects from taking creatine:
nausea
stomach pain
diarrhea
diarrhea
muscle cramping
In higher dosages over long periods of time, supplementation with creatine may affect the liver or kidneys. However, current research does not fully support this concern.
current research
Taking high dosages of creatine may affect various bodily functions, so some people may need to take creatine with caution. Anyone unsure whether they can safely use creatine should talk with a doctor.
Frequently asked questions about creatine supplements
The International Society of Sports Nutrition (ISSN) has stated that creatine monohydrate is a safe and the most effective form of creatine supplementation.
International Society of Sports Nutrition (ISSN)
The International Society of Sports Nutrition (ISSN) has stated that creatine monohydrate is a safe and the most effective form of creatine supplementation.
International Society of Sports Nutrition (ISSN)
The best creatine supplement or creatine pills for muscle growth provide a high dose of creatine and fast absorption. Products that use Creapure, a purified form of creatine, might be the best available supplements.
The best creatine supplement or creatine pills for muscle growth provide a high dose of creatine and fast absorption. Products that use Creapure, a purified form of creatine, might be the best available supplements.
Creatine monohydrate is the cheapest form of creatine and, as such, is the type of creatine companies are most likely to use.
Creatine monohydrate is the cheapest form of creatine and, as such, is the type of creatine companies are most likely to use.
Most people will need 1 to 3 g of creatine per day.
1 to 3 g
Most people will need 1 to 3 g of creatine per day.
1 to 3 g
Summary
The best creatine supplement will be affordable, offer a safe dose of creatine, and will go through third party testing and hold other safety and quality certifications.
Creatine is a popular natural supplement that may help build and repair muscles and enhance performance. It is generally safe and one of the most extensively studied supplements. However, as with any supplement, it is best to opt for moderate use and discuss it with a doctor first.