Best Creatine for Men of 2025

Creatine is a popular muscle-building supplement, and for good reason. It’s one of the most research-backed supplements for muscle growth and recovery. While some people associate creatine with weightlifters or bodybuilders, it’s a great supplement for anyone looking to build muscle, enhance their performance, and promote better recovery. 

There are tons of creatine supplements on the market, including powders, pills, and gummies. These supplements use various forms of creatine (more on that later), and some contain other ingredients that aim to help you grow muscle, recover faster, or sharpen your focus in the gym. 

On one hand, having such a wide variety of options can be empowering. On the other hand, it can be a challenge to figure out which is right for you.

To narrow down the field to only the best of the best, our expert product testers tried dozens of creatine supplements ranging from standard powders to convenient capsules to flavorful gummies. We looked for creatine supplements that taste good, mix well (when applicable), use quality ingredients, contain enough creatine per serving, and are affordable. Along the way, we spoke with certified personal trainers and nutritionists for guidance. 

Below are our picks for the best creatine supplements for men. However, individuals of any gender can choose from this lineup with confidence.  

Disclaimer: While this article is intended for educational and informational purposes, it should not be viewed as a substitute for medical advice. Furthermore, we intend the term “men” to include all men, including trans men. However, we understand most research on this topic has focused on cis men (men who are not trans). When we reference gender-based research and nutritional recommendations, we will clarify by saying “cis men.” We encourage trans and nonbinary people of all genders to consult with a trans-competent nutritionist regarding their supplements and training needs.

The Best Creatine for Men in 2025:

Best Creatine Monohydrate: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB is our pick for the best creatine monohydrate because it contains 5 grams of it per serving, which is the researched-backed dose for improved athletic performance. “This dose is a great recommendation for the general population, but some sports nutrition recommendations recommend a dosage based on kilograms of body weight, so some individuals may require more than 5 grams to see a benefit,” says Anna Marie Clear, M.S., R.D., C.P.T.

This dietary supplement contains β-hydroxy β-methylbutyrate (HMB), which the body naturally produces when it breaks down the amino acid leucine. Although more studies are needed, some research suggests HMB promotes muscle growth. “Leucine is the primary amino acid that triggers muscle protein synthesis,” Clear explains.”HMB and leucine are very similar, but research shows HMB has no greater effect than leucine alone.” 

Transparent Labs also includes BioPerine, a derivative of black pepper that studies show increases nutrient bioavailability. “Bioperine may help enhance absorption of some nutrients, but research is limited on its impact alongside HMB and creatine,” says Clear.

Earning a perfect formulation score of 5 out of 5 stars, Creatine HMB also received high marks from our testing team for taste. Although it fell shy of another 5-star rating, this supplement earned a solid score of 4 out of 5 in this all-important category. 

Transparent Labs Creatine HMB comes in 13 flavors, including an unflavored version. This is a lot more flavor options than you’ll find in most creatine supplements and the most of any on our list. 

Pete Nastasi, C.P.T., C.S.N.C., tried this supplement. “I’ve tried both the Blue Raspberry and Strawberry Lemonade flavors, which are sweetened with stevia extract, and both tasted great,” he says. “I love having a flavored creatine supplement in the morning before my morning workout.” 

However, while Nastasi liked the flavor, other testers say this supplement has a slightly bitter taste, which they attribute to the BioPerine. 

“I tried Black Cherry and I wasn’t a huge fan of the taste of this one—it tasted a bit watered down, even with the right amount of water,” our product tester noted. “Some people may prefer this though!”

While another tester also noted some tartness due to the BioPerine, she’s still optimistic about the Tropical Punch flavor.

“I bought this at the end of winter but I’m looking forward to drinking it in the summer because I find something refreshing about it that I think will be nice during the hotter months,” she explained.

Best Creatine for Athletes: Sports Research Creatine Monohydrate 

Sports Research Creatine Monohydrate

4.9

• Price per serving: $0.28 (100 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate 
• Certifications: Informed Sport Certified, non-GMO, gluten-free
• Best For: People after the highest recommended dose of creatine, those who want a pure creatine supplement, budget shoppers

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We chose Sports Research Creatine Monohydrate as our top pick for athletes because it contains 5 grams of creatine per serving, which research shows is an optimal dose for muscle gain, muscle recovery, and overall improved athletic performance. For this reason, we rated the formulation a 5 out of 5. 

This creatine is also a great choice for athletes because it’s Informed Sport Certified—this third party tests for purity and banned substances. So, if you’re planning on competing in any events, you can feel good knowing this product is certified banned substance-free.

Another benefit of this supplement is that it uses micronized creatine. Micronized creatine is ground into finer particles than non-micronized so it dissolves much more easily in water. However, according to Nastasi, “micronized creatine is a bit of a marketing gimmick—it isn’t digested any better than standard creatine monohydrate.” 

Research supports Nastasi, as this 2022 study says there is “no evidence” that micronized creatine is more bioavailable than non-micronized creatine.  

However, using micronized creatine does contribute to excellent solubility. Our tester showed no hesitation giving Sports Research Creatine Monohydrate a 5-star rating in this category. 

“If you didn’t tell me there was creatine in this water I wouldn’t know—it’s truly tasteless and mixes easily,” our tester reported.

Unfortunately for your taste buds, this supplement only comes in an unflavored version. However, while some creatine powders can have a bitter aftertaste, this one doesn’t. 

“It tastes just like water,” our tester noted. One thing to consider about this creatine supplement is that it only comes as a powder. If you prefer creatine capsules (or a flavored powder), you’ll want to look elsewhere.

Related: The Best Pre-Workouts

Best Creatine Gummies: Swoly Creatine Mono Gummies

SWOLY Creatine Mono Gummies

4.3

• Price per serving: $1 (30 servings)
• Creatine per serving: 4g
• Ingredients: Creatine monohydrate 4g, sucrose, dextrose, pectin, maltodextrin, natural and artificial flavors, fruit and vegetable juice, stearic acid, citric acid, carnauba wax 
• Certifications: Third-party tested, gluten-free
• Best For: People who want a creatine gummy

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If you don’t like measuring out and mixing powders, you’re in luck. Swoly Creatine Mono Gummies are ideal for athletes on the go who don’t want to carry around an additional shaker bottle for their creatine. 

Although they only come in one flavor (Strawberry), Swoly knocked it out of the park from a taste perspective, earning a perfect score of 5 out of 5 from one of our most experienced product testers. 

“These are dangerously delicious — like, need-to-make-sure-my-child-doesn’t-find-these-or-she-will-eat-them all kind of delicious,” our tester eloquently described. “They remind me of the BEST fruit snacks.” 

Concerned about the texture? No need to worry about that, either. Our product tester also gave Swoly a 5-star rating for swallowability. 

“Super easy and delicious. I’d eat these every day,” she noted. 

As much as our tester enjoyed chowing down on these creatine gummies, be aware that one serving is five gummies, which can be a lot for some people. Plus, one serving only contains 4 grams of creatine monohydrate, which is a little shy of our preferred dosage of 5 grams. Our R.D. reviewer, Anna Marie Clear, notes that “larger individuals may need to take more of these gummies to get their research-backed dose of 0.1 grams of creatine per kilogram of body weight.” 

If that’s you, you may want to opt for a different option, since taking more than five gummies could “lead to GI symptoms because of the added sugar and gums,” she says. 

Unlike some other creatine supplements on this list, Swoly gummies contain more than a few added ingredients, including artificial ingredients. They also have 15 calories per serving and 2.5 grams of added sugar per serving from sucrose, dextrose, and maltodextrin. 

As a result, we give the formulation 4 out of 5 stars since we prefer 5 grams of creatine monohydrate per serving and the added sugar may not align with some consumers’ dietary preferences. 

Although Swoly says these gummies are third-party tested, there’s no information about through which organization. As a result, we could only give 3 out of 5 stars in this category.

Best Value Creatine: Nutricost Micronized Creatine Monohydrate

Nutricost Micronized Creatine Monohydrate

4.3

• Price per serving: $0.20 (100 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate
• Certifications: Third-party tested, gluten-free, non-GMO
• Best For: Those who want flavors, budget shoppers

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If you’re looking for a budget-friendly creatine supplement, you can’t do much better than Nutricost. At just $0.20 per serving, this supplement is the cheapest on our list. But cheap doesn’t equate to low-quality—Nutricost creatine is third-party tested, which is something you typically only find in more expensive supplements. 

However, there’s a caveat. 

“This company does not elaborate on its third-party testing,” Clear says. “It’s hard to determine the brand’s safety without a detailed explanation of its testing process.”

Although we docked a few points for the lack of transparency in third-party testing by giving 3 out of 5 stars, Nutricost earned a perfect formulation score. 

“It’s recommended to take 3-5 grams of creatine daily to enhance athletic performance, and Nutricost provides 5 grams daily, ensuring your muscle cells remain saturated,” says registered dietitian Perry Nix. 

Our product tester reported no adverse side effects when taking Nutricost. In fact, he was pleasantly surprised that he didn’t experience any bloating like he did with other creatine products.

Another benefit of this creatine supplement is that it comes in five flavor options, which is more than most brands offer for creatine supplements. Flavors include Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon, and Unflavored. However, these flavors are sweetened with sucralose, which research shows may cause gut issues in some people when consumed in high doses.

One of the few knocks against this budget-friendly creatine is its solubility; or potentially, the lack thereof. Our tester only gave it 3 out of 5 stars, noting that “it settles quite a bit.” 

Amazon reviewers are pleased with this product, giving it 4.6/5 stars overall. Many praise its lack of additional ingredients and effective formula. “It has made a significant positive impact on my workout performance and recovery,” says Amazon reviewer Kurt. However, a few reviewers mention finding pieces of plastic in their containers, which is something to watch out for.

Best Flavored Creatine: Legion Recharge Post-Workout

LEGION Recharge Post-Workout Creatine

3.8

• Price per serving: $1 (60 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate 5g, L-carnitine L-tartrate 2.1g, corosolic acid 10.5g, natural flavors, stevia, calcium silicate, citric acid, red beet powder (for color; found only in fruit punch, watermelon, and strawberry lemonade flavors)
• Certifications: Labdoor™ tested for sport, made in an NSF-certified facility
• Best for: Those who want flavors

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Some unflavored creatine tastes chalky and a little bitter (no bueno!). If you drink your creatine with water, a flavored option like Legion Recharge should suit your taste buds better. Legion offers this supplement in six flavors, which although not as vast as Transparent Labs’ variety, taste better, according to customers and our team of experts.

Our product tester tried the Strawberry Lemonade flavor, giving it a perfect 5-out-of-5 rating for taste. 

“It’s pretty sweet but also tart. I really liked it” she noted. 

Many customers on Amazon attest to how good Legion’s flavors are, with a few noting that Strawberry Lemonade and Fruit Punch are particularly good. However, some reviewers mention the Unflavored version has an unpleasant, bitter flavor.

One thing you won’t have to worry about with Recharge is solubility. Our tester reported the power dissolved perfectly with no clumps or sediment at the bottom of her shaker cup, leading to another 5-out-of-5 rating.

Similarly, we’re also big fans of the formulation. Legion Recharge has a research-backed dose of 5g of creatine per serving. The creatine is micronized, which means it’s been processed to be finer. Legion says this makes it easier to blend and less likely to cause an upset stomach. However, our R.D. reviewer Anna Marie Clear notes, “While micronized creatine monohydrate is processed to be finer, the research does not support the micronized version to be more bioavailable.”

Legion Recharge also contains 2.1 grams of L-carnitine in each serving, which helps the body convert fat into energy, and 10.5 grams of corosolic acid, which research shows helps regulate blood sugar.

Unfortunately for budget-conscious shoppers, Recharge is one of the more expensive options on this list, checking in at $1.33 per serving. As a result, we could only give it 1.5 out of 5 stars for price. So, if you’re on a tight budget, you may want to go with something like Nutricost.

Related Post: The Best Non-Stim Pre-Workouts

Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules

If you don’t like the taste of creatine powder or find it a pain to mix, Optimum Nutrition Micronized Creatine Capsules are a convenient and tasteless alternative. Plus, a bottle of these capsules will take up less room in your gym bag than a tub of creatine powder. 

Optimum Nutrition offers three sizes: 100 capsules for $30 ($0.60/serving), 200 capsules for $50 ($0.50/serving), or 300 capsules for $69 ($0.46/serving). Optimum Nutrition recommends you take two capsules twice daily since one serving (two capsules) only contains 2.5 grams of creatine. 

That may not be a deterrent for some folks, but our team docked a few points off the formulation, giving Optimum Nutrition 3 out of 5 stars in this key category. 

“You can always double the intake, but four pills is a lot and makes the serving size much more expensive,” our product tester noted. 

Furthermore, our R.D. reviewer Anna Marie Clear notes: “A larger athlete (ie. 100 kilograms) would need to take eight capsules (10 grams of creatine) in order to meet the 1 gram per kilogram of body weight recommendation.” So if you’re a bigger person, you may want to opt for a powder that’s easier to take more of. 

These capsules have a simple ingredient list: creatine monohydrate, gelatin, and magnesium stearate. Magnesium stearate and gelatin form the capsule. Gelatin is an animal product, so these supplements are not vegan.

As for how easy they go down? Our product tester rated the swallowability 5 out of 5 stars. 

“They are tasteless aside from a slight gelatin flavor,” he says. “And the pills are a bit large—about 1 inch long—but I didn’t have trouble swallowing them.”

Best Creatine for Muscle Growth: Gnarly Creatine

Gnarly Creatine

4.4

• Price per serving: $0.61 (90 servings)
• Creatine per serving: 5g
• Ingredients: CreaPure® creatine monohydrate
• Certifications: NSF Certified for Sport, NSF Content Certified
• Best For: Those competing in athletic competitions; people who want the most widely studied form of creatine

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If you’re trying to achieve some gnarly gains, you can’t go wrong with an affordably priced supplement made with the most widely used brand of creatine. Experts consider CreaPure®, a branded form of creatine monohydrate, the gold standard for purity and effectiveness. Nastasi agrees: “It’s manufactured in Germany and is super pure, so from a purity perspective it’s no. 1.” 

Gnarly is the only supplement on our list with this form of creatine. Each serving contains 5 grams of 100% CreaPure® creatine monohydrate, putting it ahead of the class and leading to a formulation score of 5 out of 5 stars. This research-backed dose can help support your physique-building efforts, as combining creatine supplementation with adequate resistance training is shown to be an effective muscle growth strategy.

In addition, Gnarly Creatine is NSF Certified for Sport and NSF Content Certified. This means it’s third-party certified to be pure and free from banned substances. This is great news for athletes who compete in drug-tested athletic competitions, since testing positive for banned substances, even if they’re consumed by accident, can lead to disqualification. So, if you’re an aspiring bodybuilder looking to pack on as much muscle as possible, you don’t have to worry about any issues with Gnarly.

“NSF Certified for Sport also indicates this supplement has undergone label claim testing (so the label is accurate) and contaminant testing for heavy metals, microbes, and pesticides,” says Clear. “This may be the most pure option on this list,” she adds.

While Gnarly earned a perfect third-party testing rating, it didn’t live up to our standards for solubility, leading to a disappointing score of 3 out of 5 stars. 

“It doesn’t mix very well and settles quite a bit,” our product tester noted. “I usually end up stirring it several times while I take it.”Many Amazon reviews echo similar sentiments, so if you’re searching for a smooth sipping experience, consider an alternative like Sports Research.

Other Creatine Supplements We Tested

Our team tested dozens of other creatines to come up with this list, with many of us relying on some form of this popular supplement for years. However, not every creatine product could make our list, so here are some honorable mentions that didn’t quite make the cut: 

• Muscle Feast Creapure Creatine: Produced in Germany and distributed by partners like Proteinfactory and BPN, this branded creatine monohydrate is touted to be high-quality. Yet upon closer inspection, there isn’t anything special about this product that separates it from another micronized creatine monohydrate. 
• Cellucor Cor-Performance Creatine Monohydrate: Another micronized creatine monohydrate powder at an affordable price point of less than 50 cents per serving. We’d call this a solid runner-up for sure. (We also love Cellucor’s C4 pre-workout.))
• Ghost Creatine: Although Ghost Creatine contains 5 grams of a branded type of creatine monohydrate and other ingredients that support increased muscle size and strength, the strong formulation wasn’t enough to overcome the expensive price per serving ($1.50).
• RedCon1 Tango Creatine: As one of the better-known sports nutrition brands, RedCon1 makes some solid products. However, while our tester enjoyed the effects of Tango Creatine, the high price tag precluded us from putting it on this list. 
• Swolverine Creatine Monohydrate: Similar to RedCon1 Tango, this unflavored creatine supplement missed the cut since we found more affordable options.

How We Picked and Tested the Best Creatine for Men

Our team has tried more than 43 creatine supplements in total, with more added on the regular. We evaluate each supplement for the following factors:

• Taste: If the creatine was flavored, did we enjoy the taste and think it was true to the advertised flavor? If it was unflavored, did we notice any bitter or unpleasant taste?
• Mixability: We mixed each creatine with the recommended amount of water. We noted whether or not it stayed mixed or settled to the bottom of the glass. We considered how long it took to mix and how long it stayed mixed. For gummies, we assess how easily it chews and goes down.
• Dosage: Although dose may vary by user, we looked for supplements with the general sports nutrition recommendation of 3–5 grams of creatine per serving.
• Form of Creatine: Almost every option on this list uses creatine monohydrate, which is the most widely researched form of creatine. 
• Price: We chose supplements that deliver results at an affordable price.
• Third-Party Testing: We looked for supplements with certifications like NSF-Certified Safe for Sport or Banned Substance free. We also looked for certifications like gluten-free, non-GMO, and vegan to suit a range of diets and preferences.

How to Choose the Best Creatine for You

There are a few key factors you’ll want to consider when choosing a creatine supplement.

Creatine per Serving

Research shows the most efficacious dose of creatine is between 3 and 5 grams for most individuals. Look for supplements with servings within this range if you’re looking for maximum benefits, including increased muscle mass, faster recovery, and improved exercise capacity. Remember, larger individuals may require more creatine for maximum benefits—0.1 grams per kilogram of body weight is the research-backed recommendation.

Other Ingredients

Some supplements have additional ingredients to bolster the product’s effectiveness. Transparent Labs, for example, includes HMB, which some research shows promotes muscle growth, though more research is needed. Legion includes L-carnitine, which research shows helps metabolize fat into energy. Consider your goals and whether or not you want a pure creatine supplement or one with other athletic performance-enhancing ingredients. 

“I highly recommend collaborating with a sports dietitian to find the most optimal supplement for you based on your personal health, athletic, or physique goals and to ensure you are consuming an appropriate dosage from a safe and high-quality supplement,” says Anna Marie Clear, our expert reviewer and R.D.

Fillers and Additives

Some creatine supplements use artificial ingredients and fillers to help improve taste and mixability. While many of the products on our list contain creatine as their sole ingredient, some, like Swoly gummies, use some artificial ingredients. Consider whether or not it’s important for your supplement to be completely pure.

Third-Party Testing

Third-party testing is the best way to ensure that your supplement’s ingredients are pure and match what’s on the label. Supplements are not regulated by the FDA, so third-party testing gives consumers confidence in their products. 

“It is also especially important to consider third-party testing for sport certifications from either Informed Sport or NSF Certified for Sport if you are a collegiate or professional athlete or if you are looking to compete in a weightlifting, bodybuilding, or other fitness competition to ensure you are consuming supplements free from banned substances,” says Clear. 

What is Creatine and How Does It Work?

Creatine phosphate (CrP) is a compound made of three amino acids: arginine, glycine, and methionine. The body produces creatine naturally in the liver, kidneys, and pancreas, with about 95% of it found in skeletal muscle. “Through diet, creatine is found primarily in red meat and seafood, however, to get an extra creatine boost, a creatine powder or pill supplement can help,” says personal trainer and strength coach Will Duru.

Creatine supplies energy to muscles through the phosphocreatine system. “Creatine helps in the production of ATP (adenosine triphosphate)—the compound that provides energy to bodily processes such as muscle contraction,” nutritionist Rob Hobson says. “Creatine can help with the production of ATP during maximum-effort exercises, such as sprints or intense muscular effort lasting between five and 10 seconds. It can also help recovery between exercise bouts.” 

Hobson says creatine can improve performance in sports involving repeated sprints, such as rugby or football, and high-intensity bursts, like track or swim sprints. “Creatine can also help you train harder through being able to do more work over a series of training sets,” he adds.

As a certified personal trainer, former rugby player, and longtime lifter, I can attest to the impact that creatine has on both performance and recovery. It’s been a staple in my supplement stack for years, and despite myths about unwanted weight gain and water retention, I’ve never experienced those side effects.

Benefits of Creatine

As the most-researched supplement on the market, creatine has long been utilized by everyone from professional athletes to strength training enthusiasts to casual lifters. Let’s explore some of the positive potential effects of creatine supplementation:

May Improve Athletic Performance

“Research shows creatine supplementation helps muscle performance throughout a number of activities including soccer training, weight training, plyometric training, and even canoe training,” says Duru. Interestingly, this study also showed that muscle power output and muscle strength still increased with creatine supplementation, even when research subjects didn’t do any exercise. This is in comparison to subjects who took a placebo supplement.

“There are lots of studies showing how creatine supplementation can improve strength, power, and high-intensity exercise performance. This is due to the role it plays in energy production and its ability to increase ATP availability during short bursts of intense activity,” says nutritionist Rob Hobson.

Can Help Increase Muscle Mass

Want to build muscle? Creatine could be your go-to. “Creatine supplementation is often used to increase muscle mass. It can draw more water into your muscle cells, creating a cell volumization effect that may promote muscle growth,” says Hobson. “Additionally, creatine can enhance the effects of resistance training by increasing total muscle mass and strength gains.”

According to a 2023 meta-analysis on the effects of creatine supplementation combined with resistance training, this protocol can promote “a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body.” 

Duru says for maximum muscle-building results, creatine loading can help. “The first time you take creatine, take around 20 to 25 grams of creatine every day for up to a week, broken up into 5-gram servings across the day. Then drop to the recommended 3 to 5 grams the day after this.” 

Clear adds: “If you are looking to initiate creatine supplementation with a loading dose of 20 grams per day, I recommend breaking this large dosage into smaller servings throughout the day to minimize gastrointestinal distress (i.e., diarrhea).”

Can Promote Faster Athletic Recovery

Recovery is key when training. Not only does it help you avoid injury, but a speedier recovery means we can get back to exercise quicker. Research shows creatine supplementation may reduce recovery time between spurts of intense exercise by reducing muscle damage. 

Can Help Reduce Muscle Aches

Although supplementing with creatine does not entirely prevent muscle damage, studies show creatine reduces the immediate muscle damage that occurs after resistance training.

May Enhance Cognition

Studies show creatine can benefit brain function. “Creatine supplementation may have a beneficial effect on brain function, as the brain requires a significant amount of ATP for normal operation. It may be particularly beneficial in tasks requiring speed and quick thinking,” says Hobson.

May Improve Muscle and Bone Density

Creatine supplementation is also important for overall health and wellness as you age. According to a 2021 study led by renowned creatine researcher Dr. Darren Candow, one year of creatine supplementation and resistance training had favorable effects on bone area and muscle density in older adults. This included both male and female participants, suggesting no differences between sex when it comes to creatine’s impact. 

What Are The Different Types of Creatine?

Not all creatine is created equal. In fact, there are multiple forms. Here’s a brief overview of the different types of creatine so you understand what to look for and what might suit you best. 

Creatine Monohydrate

Creatine monohydrate consists of creatine paired with a water molecule. As nutritionist Rob Hobson notes, this is the most research-backed form of creatine, and it’s typically the primary form used in most of the best-selling supplements in this category.

Micronized Creatine Monohydrate

“Micronized creatine is processed to create smaller particles than the standard creatine powder,” Hobson says. “The intention of micronized creatine is to improve its solubility and absorption in the body so creatine is then used up by muscles more quickly.”

Creatine Ethyl Ester

In this form, creatine is bound to ester salts, which some studies show makes the creatine more easily absorbed within the body. However, research shows creatine ethyl ester is not as effective as monohydrate.

Creatine Nitrate

Creatine nitrate is derived from the same molecule as creatine monohydrate but with a nitrate added. Some studies suggest creatine nitrate is more bioavailable than monohydrate, but results are mixed and more research is needed. Currently, creatine nitrate is only approved by the FDA at a daily dose of 750 milligrams per day.

Buffered Creatine

This type of creatine is normally manufactured with added alkaline, so it has a higher pH than regular creatine monohydrate. However, research shows there is little difference between buffered creatine and creatine monohydrate when it comes to training gains.

What Is a Creatine Loading Phase?

A creatine loading phase involves taking a higher dose of creatine, typically between 20 and 25 grams, for up to a week, according to Duru. He recommends reducing to a dose of 3 to 5 grams a day after a week.

“A lot of people do a creatine loading phase to fully saturate the muscles when they first start taking creatine, and this can potentially speed up the benefits by a few days,” says Pete Nastasi, CPT, CSNC. “But if you take more than two to three days off from creatine, it’s likely that your creatine stores will go back down to baseline and you might want to do another loading phase,” he says. “That’s why I suggest people take it every day.”

Studies show creatine loading phases (e.g. 20 grams per day for five to seven days) can help increase muscle creatine storage by 10 to 30 percent. However, creatine loading phases aren’t necessary. Studies show that long term, you can achieve the same effects without a loading phase. But if it’s speed you’re after, loading phases are a safe and effective way to quickly improve gains.

Is Creatine Safe?

Studies show creatine supplementation is safe in both the short and long term for healthy individuals. Healthy people can safely take up to 30 grams per day for up to five years. However, as we’ll explain below, those with certain health conditions should avoid creatine supplements.

Precautions When Taking Creatine

“Since creatine is a safe supplement, there aren’t many precautions to take beyond sticking to the recommended dosage,” says nutritionist Rob Hobson. “Like all supplements, figure out if it is really necessary to suit your performance goals, as there is little point in taking it if it is not. If you are training for a marathon then it’s not really going to be of use to you but if you are looking to build more muscle and become stronger, then it’s a good choice.”

Who Should Avoid Creatine

Creatine works for most people, but those with certain pre-existing health conditions should avoid it. “Anyone with pre-existing kidney or liver conditions or impaired function should avoid creatine,” says Hobson. Experts say creatine supplements may prevent those with kidney or liver problems from producing their own creatine. “Anyone taking medications affecting kidney function should avoid creatine or speak to their GP first. This might include blood pressure medication or non-steroidal anti-inflammatory drugs on a regular basis,” Hobson adds.

Hobson also advises against creatine supplementation for those younger than 18. “With adolescents, while the research suggests it may be okay for this age group, I avoid recommending it as the long-term effects are not fully understood yet,” he says.

Best Creatine for Men: Final Thoughts

While myths exist about water retention, cramping, and even its legality, creatine is one of the most researched-backed supplements. If you’re a dedicated lifter looking to enhance your muscle gains, improve your performance in activities requiring short bursts of energy, or hasten your recovery, you shouldn’t hesitate to add one of the options from our list to your stack. 

All you have to decide is whether you prefer a powder, pill, or gummy and you’ll be well on your way to unlocking the benefits of this uber-popular supplement. 

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