In the ever-evolving world of sports and fitness, there's one supplement that stands tall above the rest thanks to a wealth of research behind it - creatine. Although found naturally in muscle cells, additional supplementation has the potential to boost muscle strength, enhance exercise performance, and promote faster recovery, hence why finding the best creatine supplement is so crucial for those looking to give their athletic performance a little extra boost.
However, with countless options on the market, choosing the right creatine supplement for your needs can be overwhelming. No need to panic though as, much like our list of the best protein powders, we've done the legwork for you and have put together a selection of top-quality creatine supplements that stand out from the crowd due to their price and reviews. They also all feature unique characteristics which help separate them from one another.
For example, we've picked out both flavoured, like The Genius Brand Genius Creatine, and unflavoured monohydrate blends, with monohydrate referring to simply creatine with one water molecule attached. Creatine monohydrate is one of the most well-researched variations of creatine, hence why it's our primary focus for our list.
Let's dive right into it then so you can uncover the perfect creatine supplement to add to your diet and fitness regime.
Best creatine supplement
- Thorne Creatine
- MyProtein Creatine Monohydrate
- Naked Creatine
- The Genius Brand Genius Creatine
- Optimum Nutrition Creatine Capsules
1. Thorne Creatine
Best creatine supplement overall
We're kicking off with Thorne Creatine as we believe it's one of the most well-rounded creatine supplements on the market that's NSF Certified for Sport and comes in a micronised form, which essentially means it's easier to absorb.
What's more, just one scoop provides the generally recommended maximum daily dose of 5g of creatine, ensuring you're fully saturating your muscles to maximise your performances in the gym, on the track, or during whatever sport you play.
It's also flavourless and odourless, making it a more suitable fit to mix with whatever it is you're drinking or making - no need to worry about odd taste combinations here.
And that is pretty much all there is to it. It's a pure, micronised creatine monohydrate supplement whose sole purpose is to give your creatine stores a boost to enhance your athletic performance.
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2. MyProtein Creatine Monohydrate
Best budget creatine supplement
MyProtein is an established name in the supplements market, renowned for its exceptional in-house production facilities that manufacture excellent supplements like MyProtein Creatine Monohydrate.
It conveniently comes in a powdered form, delivering 3g of creatine per serving, and there is a range of flavours to choose from, including tropical and berry burst along with an unflavoured variation if you prefer.
There are several different sizes you can buy as well, such as 250g, 500g, and 1kg, with the latter providing more than enough creatine for daily consumption for basically a whole year.
Compared to other supplements, creatine tends to be more budget-friendly, but this particular product is even more inexpensive compared to some of its competitors, making it an attractive option, especially for those trying creatine for the first time who don't want to splash out on creatine right away.
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3. Naked Creatine
Best vegan creatine supplement
Naked Creatine features a pure, micronised creatine monohydrate formula that's free from soy and gluten, contains no GMOs, and, crucially for this entry, is completely vegan.
Furthermore, it contains no artificial sweeteners, flavours, or colours, which actually makes it suitable for an even wider range of dietary requirements. Containing just one ingredient, nothing is interrupting your muscles from fuelling themselves with creatine.
One scope delivers 5g which, again, is great if you're looking to maximise your daily intake. You can of course alter this to your own needs, but having a 5g scoop comes in handy when you want to max. out on creatine.
So, taking all this into account, we'd say that if you live on a plant-based diet, this is the creatine supplement to check out.
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4. The Genius Brand Genius Creatine
Best flavoured creatine supplement
So far we've highlighted several unflavoured options. However, if you're after something with a little flavour, The Genius Brand Genius Creatine could be your answer.
While there is an unflavoured option available, this particular version is green apple, which should mix nicely with almost any fruity drink to enhance the taste and make it easy to consume.
In the blend, you get 5g of creatine along with a few extra ingredients. These include CarnoSyn Beta-Alanine, which is designed to help athletes push past plateaus and build better muscle, faster, and AstraGin, a plant-based compound designed to increase absorption.
Ultimately, this creatine supplement has a lot to offer and should taste great thanks to its green apple flavour, making it well worth considering for your own supplement collection.
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5. Optimum Nutrition Creatine Capsules
Best creatine supplement capsules
Creatine powder may not suit everyone, which is why there are various products available, such as Optimum Nutrition's Creatine Capsule, which offers creatine in a convenient tablet form.
Each two-capsule serving of this particular supplement provides 2.5g of creatine monohydrate sourced from Creapure, a brand known for producing high-quality, pure creatine monohydrate.
Coming in tablet form, they allow for quick and easy digestion before a workout, making them an excellent choice for those who prefer keeping their water and creatine separate.
Another advantage of these capsules is their flexibility in regulating daily intake. With just 1.25g of creatine per capsule, users can easily adjust their creatine intake according to their preferences by consuming fewer capsules if they wish to reduce their daily creatine dosage. Overall, it's an incredibly versatile option to consider when it comes to adding creatine to your diet.
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Frequently asked questions (FAQs)
Don't worry if you've stumbled upon any questions along the way because we've answered some of the most commonly asked queries below...
What does creatine do?
Creatine is a substance found naturally in muscle cells that helps in the production of adenosine triphosphate (ATP), which provides the necessary energy for muscle contractions. During intense activities like weightlifting, sprinting, or high-intensity exercises, the demand for ATP increases, which is where creatine comes in as a supplement as it can help regenerate ATP rapidly, allowing muscles to maintain their energy levels and performance during these short bursts of activity.
There is a ton of research supporting this, with the International Society of Sports Nutrition's stance on it being that it is not only safe to consume, but it also increases intramuscular creatine concentrations and may even enhance post-exercise recovery, injury prevention, thermoregulation, and rehabilitation.
To demonstrate this, one study by Rawson et al. found creatine supplementation increased strength by 8%, weightlifting performance by 14%, and participants bench press one-rep max up to 43%, thus demonstrating just how effective it can be at improving athletic performance.
How much creatine should you take?
Although there are some theories that you should take creatine in loading phases to rapidly increase the stores in your muscles, plenty of research suggests you should actually take between 3-5g of creatine a day if you're looking to add the supplement into your diet. Research by Preen et al. supports this, suggesting a regular 2-5g dose of creatine is quicker to action.
Avoid taking too much creatine though as it may cause bloating and stomach pains. It is ultimately a waste of money as well because there's only so much space in your muscles to store creatine. So, once they're fully saturated, you would no longer be reaping any of the possible health benefits.
Keep in mind that as well that individual responses to creatine supplementation may vary, and some people may experience better results using it than others. Also, some people may not respond to creatine supplementation at all, which is worth keeping in mind when deciding whether or not to continue taking it.
Who shouldn’t take creatine?
While creatine is generally considered safe and well-tolerated for most people, there are certain individuals who should exercise caution or avoid taking creatine supplements.
Perhaps the most important group of people here are those with liver or kidney conditions, or those on medications specifically for liver and kidney function. As shown in a study by Williams & New, adding extra creatine into your diet can put extra strain on your kidneys, and potentially have a negative impact on your liver's health. Therefore, consult a trusted healthcare professional before considering the use of creatine supplements if you fall under this umbrella.
Moreover, if you are pregnant, breastfeeding, or taking any prescription medications, especially those that can impact blood sugar levels, it is essential to consult a healthcare professional before incorporating creatine into your wellness routine.
The same applies to allergies and intolerances. And, if you're a child, then we'd suggest avoiding creatine altogether as, one, you're unlikely to need it and, two, it's not as well-studied in those who have not fully developed yet.