Best Creatine Supplements of 2022: Top Creatine Monohydrate Brands

If you were to take a look into a bodybuilder’s pantry, you’re likely to see two things: whey protein powder and a creatine supplement. There’s a good reason for this. There are many supplements on the market that are supported by a few studies- but creatine has hundreds of studies that indicate it’s influence on workout performance and body composition.

Creatine is found naturally in your body and is obtained through sources such as red meat and seafood. As a supplement, it is quickly gaining popularity. Research indicates that it can improve strength and help build lean muscle mass. In addition, there’s some indication that it may help muscle recovery during workouts.

Creatine also seems to boost energy and performance in HIIT workouts such as weightlifting or sprinting.

When it comes to the benefits of creatine, some of the claims may be wishful thinking- but others have been proven true. There are several health benefits for those who wish to use creatine to augment their physical fitness.

In this article, we’re going to review what we believe to be the 9 best creatine supplements on the market today. First though, we’re going to explain more about what creatine is, what it does, the 6 types of creatine, and a few of the benefits and risks/side effects of using creatine. Hopefully this will help you decide if creatine is right for you and if so, which one.

What is Creatine?

Creatine is an amino acid found in the cells of your muscles that helps with energy production during HIIT workouts or heavy lifting. Athletes and bodybuilders who are trying to improve their workout performance, gain muscle, and enhance strength often take creatine supplements.

Though it’s often referred to as an amino acid, it’s actually not. It’s a tripeptide, produced from the amino acids arginine. methionine, and glycine. There are several factors that can have an effect on the creatine stores in your body:

  • How much meat you consume
  • How much exercise you get
  • How much muscle mass you have
  • Hormone levels, such as IGF-1 and testosterone

Approximately 95% of the creatine in your body is stored in the muscles as phosphocreatine. The remaining 5% is stored in your liver, kidneys, and brain. By supplementing, you increase your phosphocreatine stores. It is an energy source stored in your cells and it helps your body produce ATP, which is a high-energy molecule. ATP is often referred to as the energy currency of the body. The more you have, the better your body can perform during a workout.

In addition, creatine is known to alter a few of the cellular processes that result in increased strength, recovery, and muscle mass.


How Does Creatine Work?

There are several ways that creatine can improve your athletic performance as well as your overall health. During HIIT, the primary role of creatine is to increase phosphocreatine stores in the muscles. The stored phosphocreatine can then be used to produce more ATP- which is the energy source needed for HIIT workouts and heavy lifting.

Creatine also helps build muscle through:

  • Improved workload: creatine allows you to lift more weight or do more reps in a single workout session- which is critical if you want to see muscle growth.
  • Improves cell signaling: creatine increases satellite cell signaling, which helps with muscle repair and growth of new muscles.
  • Increases anabolic hormones: creatine causes anabolic hormone levels, such as IGF-1 to increase.
  • Increases hydration to cells: creatine increases the water content in your muscle cells, which results in a volumization effect that could be involved in muscle growth.
  • Decreased breakdown of protein: creatine may reduce the breakdown of muscle, which increases your total muscle mass.
  • Decreases myostatin levels: creatine reduces the levels of myostatin in the muscles. Myostatin is a chemical that may prevent new muscle growth.

In addition to all of the above, creatine supplementation has also been shown to increase the phosphocreatine stores in your brain. This can improve brain health and may help with prevention of neurological conditions.

9 Best Creatine Supplements

Now that you know a bit more about creatine and how it works- as well as some of the benefits and side effects, it’s time to look at the 9 best creatine supplements.

XWERKS Lift 90 Servings
Performance Lab Maintain 10 Servings
Optimum Nutrition Micronized Creatine Powder 30-400 Servings
Beast Sports Creature Creatine 60 Servings
NSP Nutrition Muscle Power Creatine 60 Servings
Onnit Creatine 30 Servings
CrazyBulk CRN-5 Creatine 30 Servings
Elm & Rye Creatine 60 Capsules
Cellucor Creatine Monohydrate 72 Servings



XWERKS LIFT is absolutely everything you could hope for in a creatine product. This is 100% pure micronized creatine monohydrate. Since all of the research clearly shows monohydrate creatine as the top product, XWERKS didn’t want to try to bring something new to the table.

Each serving offers a high dose of pure creatine monohydrate. It can be combined with a pre-workout supplement, a smoothie, or anything else you use while you’re working out.

XWERKS LIFT costs about $39 per package. Each package includes 80 servings, and each dose offers 5 grams of creatine. Therefore, it’s one of the best deals in our list. In addition to offering great value, XWERKS is known for being a well-respected well-established brand that produces quality fitness supplements.

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Maintain by Performance Lab


SPORT Maintain by Performance Lab is a creatine supplement that provides persistent muscle mass building, while also replenishing your muscles with nutrients. Just like the other creatine supplements listed here, individuals who have consumed Maintain on a daily basis report improved strength, persistence, and power.

Most of the other creatine supplements listed here are in powder form. However, Maintain is a capsule. In order to augment muscle growth, you’ll need to take 6 to 10 capsules daily- depending on your needs and health. There is about 3,000 milligrams of creatine in a 6-capsule dose. This is less than is offered by the creatine supplements listed here that come in a powder form. That being said, most people prefer creatine in capsule form, as it’s easier to ingest.

Since there’s a lower dosage of creatine, Performance Lab has included 1,600 milligrams of beta-alanine in each dose. Therefore, it’s one of the most efficient capsuled versions on the market today. Therefore, if you are looking for good quality creatine, Maintain is a great option.

However, it’s a bit more expensive than some of the competition. Each package only provides up to 10 meals (60 capsules).

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Optimum Nutrition Micronized Creatine Powder


Optimum Nutrition’s Micronized Creatine Powder is one of the most popular creatine supplements on the market today. This creatine powder offers 5 grams of creatine monohydrate per dose to facilitate ATP recycling, stamina, efficiency, explosive strength, and muscle growth.

In addition to the 5 grams of creatine per dose, there is zero carbs and zero calories- which makes it a lot like the rest of the supplements listed here. There are no unnecessary ingredients added to this powder.

One of the reasons this supplement is on our list is the wide variety of package sizes:

  • 30 doses
  • 60 doses
  • 120 doses
  • 240 doses
  • 400 doses

When it comes to creatine powders, Micronized Creatine Powder from Optimum Nutrition is definitely the gold standard. Prices start around $10.99 for the 30-dose package.

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Beast Sports Creature Creatine


Creature Creatine from Beast Sports stands out from the crowd with their catchy name and unique packaging. In addition, you have several flavors to choose from: beast punch, citrus, pink lemonade, and cherry limeade.

Beast Sports calls their Creature Creatine an “unfair advantage for next-level performance”. This formula promises to increase bench reps, improve speed, and allow you to quickly put on lean muscle. This is one of the most effective supplements on our list and can help you sustain efficiency for a longer period of time.

Creature Creatine by Beast Sports, blends five types of creatine into one mixture:

  • Creatine monohydrate
  • Creatine gluconate
  • Di-creatine malate
  • Creatine anhydrous
  • Crea-Trona (94% creatine, 6% buffering agent)

It’s important to note that you can get creatine in capsule and powder form- but most people reach for the powder. However, capsules are available just in case. You can mix one scoop with a glass of water pre- and post-workout.

Creature Creatine promises to help you gain strength quickly, build up long-term muscle mass, improve strength, and facilitate a quicker recovery. Plus, it’s not that expensive, only costing around $30 for 60 servings.

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NSP Nutrition Muscle Power Creatine


Muscle Power Creatine by NSP Nutrition promises to invigorate muscles for quicker fat burning and strength increase- as well as increased muscle mass. This creatine supplement is competitive in both quality and price. You will pay $28 for 60 doses. Each dose has 5 grams of creatine.

For individuals who are seeking to improve their muscular strength with 100% creatine and zero additives, Muscle Power Creatine is one of the best options. This supplement costs less than $0.50 per dose and can help with overall body improvement.

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Onnit Creatine


At this time, Onnit is considered one of the best workout supplement brands on the market. Therefore, it’s no surprise that their creatine formula made the list. This supplement can help you improve strength and build muscle, which improves your effectiveness in your workouts.

Onnit Creatine is one of the top picks and only costs $15 for 30 doses. Just like most of the other creatine supplements here, each dose offers 5 grams of micronized creatine monohydrate. So clearly, Onnit isn’t stingy with their dosage or scoop size.

This formula functions a lot like the other supplements listed here, which means you’ll see a substantial increase in power and repetitions when you’re weightlifting, along with increased lean muscle mass and guaranteed gains in strength.

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CRN-5 Creatine by CrazyBulk


CrazyBulk is a supplement company that offers both weight gain and weight loss options- along with muscle mass building options. The CRN-5 Creatine Formula is one of their most well-known options. This supplement costs $49 for 30 scoops, and offers 10.2 grams creatine per scoop. CRN-5 promises increased strength, muscle pump, and improved HIIT training.

While all of the creatine monohydrate supplements contain regular creatine, CRN-5 from CrazyBulk combines five forms of creatine to offer maximum efficiency when working out. It contains:

  • Creatine HCl
  • Creatine citrate pyruvate
  • Creatine monohydrate
  • Tri-creatine malate
  • Creatine ethyl ester

In addition, to help with hydration and replenishment, CRN-5 also contains magnesium, potassium, and sodium. Of course, as with any other creatine supplement, you want to make sure you’re drinking plenty of water.

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Elm & Rye Creatine


Elm & Rye is known for producing high-quality fitness supplements, and their creatine formula falls right in line. This brand promises development of muscles, minimized exhaustion, and increased effectiveness. In addition, it can help you improve endurance during sprint intervals.

The thing that makes Elm & Rye Creatine supplement different is that each dose contains 1,400 milligrams of creatine and, instead of powder, it comes in capsule form. Since it doesn’t require mixing, it’s a lot easier to take.

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Cellucor Creatine Monohydrate


Cellucor is one of the most popular supplement brands on the market and their creatine formula lives up to its exceptional brand history. This is by far the most budget-friendly option, costing around $20 for 72 doses.

We know that creatine can help build muscles and by micronizing it’s creatine, Cellucor has improved consumption and absorption. They have formulated their creatine to facilitate absorption, making it one of the most recognizable creatine supplements on the market today. Take advantage of the potential that Cellucor Creatine Monohydrate has to stimulate development of lean muscle.

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Types of Creatine

Now that you know what creatine is and basically how it works, let’s take a look at the 6 types of creatine. This will help you get a better understanding of what exactly you need.

Creatine Monohydrate

This is the most common form of creatine. In fact, creatine monohydrate is what is used in most of the research on this supplement.

This type of creatine is made up of one water molecule and one creatine molecule- but there are a few ways that it can be processed. In some cases, the water molecule will be removed, which creates creatine anhydrous.

By removing the water, you increase the amount of creatine in each dose. If you have a creatine anhydrous supplement, it is 100% creatine- but if you have a creatine monohydrate supplement, it is 90% creatine.

Another way to process creatine is micronization. This is a process in which the water solubility is improved. The theory behind this is, if its more water soluble, it should be easier on your body to absorb.

Even though these are different ways to process creatine, each is probably just as effective, as long as equal doses are given.

Not only will creatine monohydrate potentially increase your strength, it also can increase the water content in your cells. Research indicates that this could have benefits on muscle growth because signals relating to cell swelling are sent by the brain to the muscles.

Most research does indicate that creatine is safe for human consumption. There have been no serious side effects reported. Users may experience some minor side effects, such as cramping or upset stomach. However, you should be able to relieve these side effects by taking several smaller doses instead of one big one. Since it’s safe, affordable, and effective, creatine monohydrate is considered the gold standard.

Creatine Ethyl Ester

According to some, creatine ethyl ester is better than other types of creatine on the market- including the monohydrate version. There is some indication that perhaps the body is able to absorb this type better than creatine monohydrate. In addition, since there are some differences in the muscle uptake rates, there are some who believe it may outperform creatine monohydrate.

That being said, there is one study that directly compared the two types of creatine, which found that creatine ethyl ester was actually worse when it came down to increasing creatine levels in the blood and muscles. Due to these findings, experts recommend against using creatine ethyl ester.

Creatine Hydrochloride

Creatine hydrochloride, also known as creatine HCl, has recently become popular among supplement users and manufacturers. This is primarily due to the reports that it is highly water soluble. Since creatine hydrochloride appears to be more soluble than other forms of creatine, it’s believed that you can use a smaller dose, which reduces the typical side effects such as upset stomach.

That being said, this is all theory until it can actually be tested. One study did reveal that HCl was 38 times more water soluble than creatine monohydrate. However, at this time, there are no published studies regarding creatine HCl and humans.

Due to the large amount of support for creatine monohydrate, HCl simply can’t be recommended as a better option until the two have been directly compared.

Buffered Creatine

There are some supplement companies that have tried to improve the stability of creatine by adding alkaline powder. This creates what is known as buffered creatine. The theory behind this is that it could improve potency and decrease side effects such as cramping and bloating.

That being said, one study directly compared buffered creatine with creatine monohydrate and found no differences in side effects or overall effectiveness. The participants of this study took supplements for 28 days and continued their usual weight training program. Both types saw an increase in power production and bench press strength during cycling.

Therefore, though buffered creatine was not worse than creatine monohydrate, it wasn’t better either. Since there is no clear evidence that buffered is better in any way, it seems that creatine monohydrate is still the winner.

Liquid Creatine

Most creatine supplements on the market are in powder form. However, there are some ready-to-drink versions that already have the supplement dissolved in water. At this time, there is limited research examining these forms. However, the research that exists indicates that they are less effective than creatine monohydrate powder.

One study revealed that work done during cycling improved by 10% when creatine monohydrate powder was used. However, this was not the case with the liquid form. Also, there is some indication that creatine breaks down if it remains in a liquid for several days.

That being said, it doesn’t happen right away. Therefore, it’s not an issue for you to mix your powder with liquid prior to consuming it- just don’t let it sit for several days. In fact, most of the research uses powders that are mixed right before use. Therefore, it seems this is the best option.

Creatine Magnesium Chelate

Creatine magnesium chelate is a type of creatine that has been chelated with magnesium, which means a molecule of magnesium and a molecule of creatine have been connected. One study looked at bench press strength/endurance between three groups: one consumed creatine monohydrate, one consumed creatine magnesium chelate, and one consumed a placebo. The monohydrate and chelate groups both improved their performance equally. However, there was little improvement with the placebo group.

Due to these findings, it appears that creatine magnesium chelate is effective- but creatine monohydrate still comes out on top.

What are the Benefits of Creatine?

There are lots of studies that back creatine, along with a variety of organizations, such as the International Society of Sports Nutrition, as a safe, effective supplement providing muscle growth and energy. In addition, there are several other health benefits you can obtain from creatine supplementation. We will explore some of those below:

Creatine Increases Body Mass

Creatine supplementation has been proven effective in increasing body mass. When you first start taking creatine, water will be pulled into the cells, which will result in an increase in muscle mass- which also causes weight gain. However, paired with consistent workouts, you will experience a considerable increase in muscle mass and concentrations of creatinine.

Some studies indicate that even taking a creatine supplement for a short time can cause changes in body composition, leading to an increase in lean body mass.

Creatine supplementation, when combined with resistance training, has proven to decrease myostatin levels to stimulate better muscle growth/mass.

Some studies indicate that when creatine supplementation is combined with strength training, the number of satellite cells and concentrations of myonuclei in skeletal muscles improve muscle growth.

Creatine Improves Athletic Performance

Since creatine has been shown to effectively aid HIIT workouts, it is often used in sports-related activities.

According to research, creatine promotes endurance, strength, fat-free mass, and overall performance during HIIT, except for with running or swimming. Also, creatine may improve sprint runs, muscular performance in bench press and jump squats, and increased strength during strength training.

Creatine Boosts Phosphocreatine Levels for Synthesis of ATP

Phosphocreatine are high-energy phosphate molecules that recycle and maintain ATP reserves in the muscles. Creatine supplementation can increase phosphocreatine stores, which helps maintain ATP to consistently fuel energy into your cells during heavy workouts.

According to research, taking 4 doses of creatine every day for 5 days can increase concentrations of phosphocreatine to ensure ATP synthesis is maintained, to give you more energy.

Creatine Improves Post-Workout Recovery

HIIT workouts often result in muscle injuries and soreness. According to studies, creatine can decrease muscle damage and improve post-workout recovery. Research indicates that creatine can facilitate quicker recovery from injuries due to unconventionally induced damage to muscles.

Some studies have shown that supplementation with creatine supports the rehab of injuries due to tendon overuse in young swimmers. Another showed that creatine supplementation may help reduce inflammation and soreness after a 30 km race.

Overall, studies have confirmed that creatine supplementation can prevent and/or reduce muscle damage and improve post-workout recovery in HIIT workouts.

Creatine May Help Treat Parkinson’s Disease

Parkinson’s disease is a central nervous system disorder due to nerve cell damage resulting in dopamine levels to drop. Movement is drastically affected by this progressive disorder.

We know that creatine supplementation increases phosphocreatine levels, which reduce ATP depletion. This creates neuroprotective capabilities. According to research, when taken in conjunction with CoQ10, creatine may help with treatment of Parkinson’s disease.

Some studies indicate that creatine has neuroprotective properties that may help to treat neurodegenerative disorders, including Parkinson’s and Huntington’s disease. Another study showed supplementation with creatine offered benefits related to resistance training in patients with Parkinson’s.

Creatine May Help Treat Depression

Depression is a mood disorder affecting over 250 million people around the world. It is believed that creatine may help relieve some of the symptoms of depression- and there are a few studies that have looked at this connection.

One of these studies indicated the therapeutic effectiveness of creatine in females with decreased concentration of phosphocreatine and prescribed methamphetamine to treat their depression. Women with major depressive disorder improved as early as two weeks after creatine supplementation was commenced.

Finally, another study indicated that supplementation with creatine may help with unipolar depression- however, it may trigger maniacal symptoms in those with bipolar depression.

Creatine May Improve Cognitive Ability

Some research indicates that creatine may be involved in increasing brain health and promoting cognitive abilities- which involves reasoning, logical thinking, problem solving, and planning.

There have been a variety of studies showing that supplementation with creatine can improve mental health and even offer protection against traumatic brain injuries. Some other studies indicate that supplementation with creatine can improve working memory and intelligence, which improves performance.

One study looked at creatine supplementation in the elderly population. The results were that creatine helped with spatial recall, long-term memory tasks, and more. Finally, short-term memory and reasoning were improved with creatine supplementation in young individuals.

Creatine May Offer Cardioprotective Benefits

A cardiovascular disease is one that affects the heart and blood vessels. According to the World Health Organization, WHO, cardiovascular diseases are the number one cause of death across the world. However, creatine supplementation may help reduce risk of cardiovascular conditions.

Studies indicate that creatine, along with resistance training, decreases homocysteine levels. High homocysteine levels are known to create cardiovascular risks, including strokes and heart disease.

Another study revealed that creatine supplementation may increase muscle strength and body weight in individuals with congestive heart failure.

Risks & Side Effects of Creatine

While it’s true that creatine has been determined to be safe- and there are lots of studies to back that up. In fact, it is so safe that even long-term supplementation doesn’t appear to have any adverse effects.

That being said, it’s still a good idea to be careful, as you may experience gastrointestinal issues, including diarrhea, with increased dosages. It’s important to note that creatine may interfere with some medications, so it’s important to speak with a medical provider before getting started with creatine supplementation.

One potential side effect that may be concerning once it’s noticed is weight gain. This is because creatine causes water to accumulate in the cells. Of course, if you experience an irregular heart rate, seizures, muscle cramps, dizziness, an allergic reaction- or if you have conditions such as kidney issues, blood pressure problems, or liver disorders, you should not take creatine.

Women who are pregnant or nursing, children, and those with prescription medications should avoid creatine, since there are no studies that vouch for their safety.

How Much Creatine Should You Take?

Many times, when people are getting started with taking creatine, they start with a loading phase. This leads to a quick increase in creatine stored in the muscles. In order to begin a loading phase, you should take 20 grams of creatine per day for 5 to 7 days. You should not take it all at once but split it into four 5-gram servings each day.

Since insulin is related to the absorption of creatine, you may be able to improve it by consuming a carb- or protein-based meal.

Once you have completed the loading phase, drop to taking 3 to 5 grams per day. This will help you maintain creatine levels in your muscles. Since there’s really no benefit to cycling creatine, you can maintain this dose for some time.

Of course, if you opt out of doing a loading phase, that’s fine. You can consume 3 to 5 grams per day right from the start- but it may take longer (up to 3 to 4 weeks) to reach peak levels on creatine stores.

Since water is pulled into your muscle cells, it’s a good idea to take your creatine with a glass of water and make sure that you stay hydrated throughout the day.

Frequently Asked Questions about Creatine

When it comes to health supplements, there are usually a lot of questions. The same goes with creatine. There are lots of questions surrounding this supplement. We’ll explore a few of the most common ones below.

What is creatine?

Basically, creatine is a molecule that’s used by your muscles, including your brain. Your muscles use creatine to quickly generate lots of energy via the creatine phosphate energy pathway. In addition, creatine stimulates muscle tissue growth.

Creatine can also be used for energy in the brain and some new research indicates that supplementing with creatine during stressful situations may offer some benefit for your brain.

What does creatine do?

Your muscles use creatine to generate lots of power in a short period of time. When taken over the course of several weeks or months, creatine supplementation can increase muscle strength and muscle mass when combined with resistance training. The results with supplementation are much greater than the results without.

One of the most popular reasons that people use a creatine supplement is it’s ability to stimulate synthesis of new muscle tissue. However, even if your goals are primarily based on short-term anaerobic performance, creatine can still be beneficial.

Of course, you don’t have to be an elite athlete to benefit from creatine supplementation- there have been some studies indicating that it can also increase muscle mass in older adults, especially when combined with a resistance training program.

Can creatine be bad for you?

To be perfectly honest, creatine is the closest you can get to perfection when it comes to health supplements. It’s efficacy has been well studied and proven- and it’s safe, with little to no side effects.

Creatine supplementation has proven to be effective for elite athletes, as well as elderly individuals, without any adverse reactions. The long-term safety of creatine has been proven by taking regular blood samples to determine if there is any damage to the kidneys or liver. At this point, creatine has shown no indications of toxic events in long-term use.

At this time, creatine is not recommended for children under the age of 18. However, this is primarily due to a lack of research- not because there has been any indication that it might be bad.

Should you take creatine?

While it’s true that creatine is one of the safest and most effective supplements when it comes to increasing muscle mass and strength- it’s not the best option for everyone.

If you’re an athlete and your primary focus is running or cycling, creatine won’t be of much help. As we’ve mentioned, the benefits are for short term anaerobic performance, including things such as weightlifting or sprinting.

Additionally, while it’s true that creatine can help with brain health, the cognitive benefits seem to be limited to situations that are stressful, such as after sleep deprivation, in high altitudes, or recovering after a concussion. If you want to improve cognitive functioning outside of a stressful situation, you may see more benefit from other nootropics.

What can creatine do to your kidneys?

Initially, there were some skeptics of creatine. They believed that there were some dangers to kidney function if the supplement was taken for a long period of time. The thought process was that creatine consumption would ultimately stimulate the creation of toxic compounds, known as HCAs. This, in turn, would damage the kidneys.

However, as we have mentioned, research indicates that there is zero change in blood biomarkers for kidney health. So, as long as you are healthy, you should not have any issues with your kidneys after taking creatine.

That being said, at this time, there have been no studies done on how creatine affects individuals who already have kidney disease. Therefore, it is recommended that if you have kidney disease or renal failure, you should not use it.

Does creatine have any dangers associated with it?

According to research, there is very little risk with creatine- even when taken for a long period of time. Reports of side effects, such as cramping, have not been able to withstand scientific scrutiny.

While it’s true that creatine does cause water retention, it’s not exactly considered to be a danger. Technically, as we have mentioned, individuals with kidney issues should not use creatine and children under the age of 18 should not either. Again, both of these recommendations are based on lack of research- not a potential for harm.

Is creatine safe?

Yes. Out of all of the supplements that you could use to increase muscle mass and strength, creatine is as safe as protein powder. After all, it is a natural compound that can be found in foods such as chicken, beef, shellfish- therefore it should not come as a shock that it’s safe.

The latest statements from the international sports science research state that creatine is effective and 100% safe.

Can creatine be used for bodybuilding?

Creatine is quite popular among bodybuilders, especially if they want to quickly add muscle mass. Often, bodybuilders will use advanced loading/unloading strategies when they are using creatine, because the water retention effects can work against their goals if they are trying to cut body fat- and especially when they are preparing for a bodybuilding competition.

When should creatine be taken?

Most of the studies indicate that ideally, creatine should be taken several times a day, with some research showing that it can be taken up to 5 times a day. Typically, though, three doses spread through the day will give you all the benefits you need with creatine supplementation.

What is creatine loading?

This is a strategy that quickly builds up creatine levels in the muscles and then, when you drop to a lower dose, the levels remain high. The International Society of Sports Nutrition gave a recommendation for loading in 2017- and it’s fairly typical. For 5 to 7 days, you’ll take 0.3 grams of creatine per kilogram of body mass. Once that time period is up, you’ll take 3 to 5 grams per day.

Of course, different researchers and experts will have different opinions and recommendations regarding creatine loading. However, the overall strategy is the same: take a high dose for a short period and then drop to a lower dose and stick with it.


Creatine is a natural substance that is found in your body. It’s similar to an amino acid because its made of three amino acids. There are lots of benefits to creatine supplementation, and very few side effects. Even if you do experience side effects, they are usually very mild and will go away if you decrease your dosage. We also explained what we believe to be the 9 best creatine supplements on the market today. Hopefully we’ve been able to help you make a decision about what’s right for you.

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