Creatine supplementation is a tried and tested way to boost strength. (Emily Roethle)
Ever notice bodybuilders and fitness enthusiasts toting shaker bottles at the gym? Odds are they’re filled with one of the most powerful performance boosters around — creatine.
Naturally produced in the body from three amino acids, creatine plays a vital role in energy production. Research suggests that creatine supplementation enhances muscle energy by increasing ATP availability. It also promotes muscle protein synthesis, supporting muscle growth and aiding post-workout recovery while potentially reducing the risk of injury.
While small amounts of creatine can be absorbed from foods like meat and fish, the quantities are too low to deliver noticeable results, making creatine supplements appealing for those looking to increase muscle mass and boost athletic performance.
Creatine supplements may have benefits outside the gym too. Vanessa King, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, says, "Creatine supplementation may help to reduce cholesterol and fat levels in the blood and fat accumulation in the liver. It can work as an antioxidant to reduce inflammation, and it's been shown to support blood sugar management." These benefits, combined with its positive effects on brain health, make creatine a potentially key supplement for healthy aging.
While creatine supplements boast significant benefits, they're not created equal. Given that the FDA doesn't regulate supplements as rigorously as pharmaceuticals, it's essential to look at third-party test results to ensure you purchase a high-quality product — but don't worry, we did your homework for you. After putting 17 powders to the test, here are our picks of the best creatine supplements for every lifestyle and taste bud.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Update, July 3, 2025: We checked all product prices and availability. Our No. 1 pick for best overall creatine supplement is unchanged. We included additional testing data, adding four more powders to our list of "other products we tested" and replacing Optimum Nutrition Micronized Creatine Powder with Klean Athlete Klean Creatine as our pick for the easiest to mix creatine powder. Our pick for the best creatine gummies, Swoly Creatine Mono, is out of stock and was removed from our list.
Type: Creatine monohydrate | Serving size: 1 scoop (5 g) | Creatine per serving: 5 g | Flavors: Unflavored | Additional ingredients: None | Third-party tested: Yes
Thorne Creatine Monohydrate Powder earned the top spot on our list thanks to its unwavering commitment to quality. Recommended by multiple sports-focused dietitians and nutritionists, this supplement stands out for being tested multiple times throughout manufacturing and for its NSF Certified for Sport status. In addition to label accuracy, this certification guarantees that each batch is thoroughly tested to ensure it's free of substances banned by most competitive sports organizations.
The product’s micronized formula enhances its usability, as it mixes seamlessly into beverages without leaving behind residue or sediment. During testing, I found it to be completely odorless and tasteless, though a few reviewers noted a slight bitterness. If you experience this, it’s easily masked by adding it to a smoothie or protein shake.
While Thorne’s creatine isn't the most budget-friendly option, its top-tier quality justifies the investment. As one reviewer says, "As an athlete training for an ultra marathon, I’m used to my legs [being] fatigued during training blocks. I started taking Thorne creatine a couple of weeks ago, and I’m noticing a significant improvement in recovery time and a decrease in next-day fatigue. Highly recommend."
The consensus on this creatine monohydrate powder is overwhelmingly positive. However, some users complain that its lightweight consistency — similar to powdered sugar — makes it prone to static, which can cause a bit of mess during scooping or mixing.
Type: Creatine monohydrate | Serving size: 1 scoop (5 g) | Creatine per serving: 5 g | Flavors: Unflavored, Lemon-Lime, Strawberry, Orange | Additional ingredients: None | Third-party tested: Yes
If you're looking for a budget-friendly option without compromising quality, Naked Nutrition's Creatine Monohydrate Powder is an excellent choice. This best-value pick lives up to its name with zero additives — just pure creatine — and comes in a generous 200-serving container, providing a 6-month supply for consistent users.
The reviews have been overwhelmingly positive. One reads, "I’ve been adding it to my smoothies in the morning, and it works great. The powder dissolves easily and doesn’t alter the taste of my drinks. I’ve noticed a significant improvement in my strength gains since I started using it."
Although it’s not third-party certified, Naked’s Creatine is third-party tested for heavy metals. It's also vegan-friendly and gluten-free, making it suitable for almost any dietary preference.
During testing, I was impressed that the unflavored version truly lacked any flavor, though I did notice a slight chalky aftertaste. This minor issue can easily be resolved by mixing it into a flavored drink or post-workout shake.
While it took a bit longer to dissolve than other powders I tried, overall this creatine is a refreshing, budget-friendly product that delivers on quality.
Naked Creatine is available in flavored varieties like Lemon-Lime, Strawberry and Orange. While I can't comment on them, some reviewers report that the flavors are overly sweet.
Type: Creatine monohydrate | Serving size: 1 scoop (5 g) | Creatine per serving: 5 g | Flavors: Unflavored | Additional ingredients: None | Third-party tested: Yes
Klean Creatine stood out for its superior mixability and smooth texture. It dissolved seamlessly in water, leaving zero clumps or sediment at the bottom — something none of the other powders we tested can boast. This powder is also completely flavorless and odorless, with no aftertaste, making it versatile for mixing into water or other beverages.
One happy reviewer says, "I have been using this product for years now. I put this in my coffee every morning before I start my day. ( My preference) It's easy to use and it mixes well with any liquids. You really get the quality and effectiveness with this brand."
A major highlight is that it's Certified for Sport by NSF, ensuring it's free of substances banned by most competitive sports organizations. We also like that it contains just one ingredient: pure, high-quality creatine monohydrate.
Our tester, who previously used Thorne's Creatine, was impressed by how easily and quickly the powder dissolved. After more than a year of regular use, he said it's become a key part of his strength training regimen and happily hasn't noticed any digestive discomfort when using the powder.
The only drawback? It doesn’t come in flavored varieties.
Type: Micronized creatine monohydrate | Serving size: 1 scoop (8 g) | Creatine per serving: 5 g | Flavors: Fruit Punch, Strawberry Lemonade, Watermelon, Unflavored | Additional ingredients: L-carnitine L-tartrate, corosolic acid, natural flavors, stevia, red beet powder | Third-party tested: Yes
Available in three flavors — including our favorite, Strawberry Lemonade — Legion Athletics Recharge is a great option if you're looking for something more exciting than the unflavored powders on our list. Unlike many flavored sports supplements that lean too sweet or have an overpowering stevia aftertaste, Recharge strikes the perfect balance with a refreshing blend of tart and sweet. Even though it contains stevia, the flavor is smooth and enjoyable without being cloying.
Besides taste, Recharge stands out as a good option for post-workout recovery. In addition to creatine, the powder includes L-carnitine L-tartrate, an amino acid form that's been shown to support muscle recovery and soreness after exercise. The powder also includes corosolic acid, a natural plant compound that may help improve insulin resistance and support nutrient uptake for cellular energy.
During testing, I was impressed by how quickly Recharge mixed — no grit, no clumps, just a smooth, enjoyable drink that felt like a treat after a tough workout. One user summed it up perfectly saying, "This tastes really good! Having flavored creatine is the only way I've been able to take it consistently for the last 6 months or so, and I absolutely notice a difference. Tastes great, mixes easily, effective. I've had both the Fruit Punch flavor and the Strawberry Lemonade — both are great but I'd pick Strawberry Lemonade out of those two! Legion makes great supplements, really pleased with what I've tried so far."
Although it’s slightly pricier than others on our list, the formulation and flavor justify the cost for those looking for a post-workout option.
Type: Creatine monohydrate | Serving size: 1 scoop (5 g) | Creatine per serving: 5 g | Flavors: Unflavored | Additional ingredients: None | Third-party tested: Yes
Momentous Creatine earned its spot as the best unflavored option thanks to its high-quality ingredients and effortless mixing. The creatine is sourced from Creapure — a pure form of creatine backed by research for its safety and effectiveness. The powder is also NSF Certified for Sport and Informed-Sport Certified, meaning it’s thoroughly tested for potency, contaminants, heavy metals and banned substances.
In terms of usability, the supplement dissolves smoothly in water, leaving no clumps or grit, although the solution may appear slightly cloudy. The powder is completely tasteless with zero aftertaste, making it an ideal choice for mixing into any beverage without altering flavor.
The product has mostly positive reviews online, with one customer raving, "Momentous Creatine Monohydrate is excellent! It mixes easily, and I’ve noticed a boost in my strength and recovery after workouts. The 5 g per serving is perfect, and it has no aftertaste."
During testing, I experienced no digestive discomfort or water retention — issues that occasionally cropped up with other brands. Plus, with 90 servings per container and the option to subscribe for auto-delivery, Momentous makes it easy to maintain your supplementation routine.
Type: Creatine monohydrate | Serving size: 1 stick | Creatine per serving: 5 g | Flavors: Unflavored | Additional ingredients: None | Third-party tested: Yes
While it's more cost-effective to buy creatine in bulk, single-serving packets come in handy when you're running between home, the gym, the office and everywhere in between. Promix's Micronized Creatine takes the crown for the best on-the-go option thanks to its convenient single-serve sticks featuring 5 g of high-quality creatine monohydrate.
The powder dissolves easily, leaving no grit or sediment, and has no noticeable aftertaste. Furthermore, each batch is third-party tested for purity and potency, with testing results readily available online.
For those seeking better value, Promix also offers a 180-serving bulk option at a fraction of the cost per serving. While some users mention issues with the packaging, the product quality consistently shines through.
One 5-star review praised the product for its smooth texture: "I've used several brands of creatine in the past and ProMix is definitely my #1. I've always had to continuously shake/stir creatine to keep it suspended, but the super fine consistency allows it to mix well into anything and stay mixed. ... From an efficacy standpoint, I do feel like I'm able to push longer and harder in my workouts so this is absolutely a staple in my routine!"
Type: Creatine monohydrate | Serving size: 6 capsules | Creatine per serving: 4.5 g | Flavors: Unflavored | Additional ingredients: Hypromellose (cellulose capsule), stearic acid (vegetable source) | Third-party tested: Yes
For those seeking a mess-free and portable creatine solution, NOW Sports Creatine Monohydrate Capsules is the clear winner, offering a tasteless, easy-to-use option. It's also Informed Sport Certified, making the supplement a good option for competitive athletes.
Each serving provides 4.5 grams of creatine across 6 capsules — a standard dosage for capsule formats. Still, the capsules aren't small, and taking up to 6 per day could be a major drawback for some.
During testing, I found the pills easy to swallow, despite their large size, and had zero issues with gastrointestinal discomfort or bloating.
The reviews have been mostly positive. One five-star review says, "Taking these pills is so much easier than making a shake every time you need some creatine. You can pop them in a case and take them at work or even while you work out."
When it comes to choosing the best creatine supplement, it's important to be aware of the different types of creatine available and the pros and cons of each.
Creatine monohydrate: Creatine monohydrate is the most widely available and the least expensive form. "Creatine monohydrate is the most studied form of creatine and comprises a creatine molecule and water molecule. It best resembles the natural form of creatine synthesized by the body," explains Brittany Michels, registered dietitian and nutritionist with The Vitamin Shoppe.
Creatine hydrochloride (HCL): Michels explains that this form of creatine is made up of creatine and hydrochloride. While not as popular as creatine monohydrate, it may be a good alternative for some. "This form shows improved absorption and solubility, making it the preferred form for those who experience stomach upset or fluid retention with creatine monohydrate or micronized creatine," she explains. Michels also notes that just because it's absorbed easier doesn't mean it's necessarily more effective. Overall, more research is needed to confirm the benefits of HCL over other creatine types.
Micronized creatine monohydrate: Micronized creatine monohydrate shares the same chemical composition as regular creatine monohydrate but has smaller particles. This makes it easier to dissolve in liquids and may improve absorption by the body, though research hasn't confirmed this to be true.
Creatine magnesium chelate: This form combines creatine with magnesium, a pairing that may enhance the body's ability to absorb and utilize creatine more efficiently. It may also provide additional performance benefits, such as improved muscle recovery and relaxation, thanks to magnesium's role in muscle function. While promising, more research is needed to understand the benefits of creatine magnesium chelate and how it compares to other forms.
Buffered creatine (Kre-Alkalyn): "Kre-Alkalyn is a buffered form of creatine, meaning its pH is improved. This pH-corrected form increases bioavailability and stability and minimizes digestive distress," explains Michels. While it offers potential advantages for those sensitive to traditional creatine, such as reduced stomach discomfort, research on Kre-Alkalyn remains limited.
There are a few factors to consider when selecting a creatine supplement.
Type of creatine: Several types of creatine are available. However, Kelly Jones, registered dietitian and LDN, explains, "Creatine monohydrate has been found to be the most bioavailable and effective form of creatine to take, and is the most widely studied form." For these reasons, Jones recommends creatine monohydrate as the best investment.
Purity and quality of ingredients: Creatine supplements are often single-ingredient, but occasionally, they're paired with other additives. Read labels carefully to ensure they correspond to your health goals.
Mixability and taste: Since creatine is commonly sold in powder form, choosing one that dissolves quickly and mixes smoothly into your beverage of choice is essential. Creatine is available in flavored and unflavored varieties, with unflavored options being more versatile. Also keep in mind that flavored options typically include additional ingredients, such as sweeteners and natural or artificial colors.
Dosage and serving size: Jones notes that creatine is intended to be taken daily in doses of 3–5 g. Most creatine powders come with a scoop that measures 5 g, though eco-conscious products may forgo the scoop and recommend using common household measuring spoons instead. If you opt for capsules, be prepared to swallow up to 6 pills to reach the recommended daily dose.
Third-party testing: Jones recommends finding supplements that are third-party tested by a reputable organization, like Informed Sport, NSF or Banned Substances Control Group (BSCG). "These third-party certifications are an added layer of safety, as they test to ensure products do not contain substances banned by sports regulatory bodies. While enacted to protect athletes who undergo substance testing for their sport, with creatine and muscle-building supplements that are more likely to contain ingredients not listed on the label, I am more comfortable recommending supplements with these certifications to all individuals taking creatine," says Jones.
Value: Because creatine is designed for daily use, choosing an option that fits your budget for long-term use is key. Bulk purchases or unflavored varieties are often more cost-effective, making them a smart choice for regular supplementation. Just make sure you're not sacrificing quality for a lower price point.
Determining the best creatine supplements required a comprehensive, multi-step approach. The process began by consulting registered dietitians and nutritionists specializing in sports nutrition. These experts offered valuable insights into the science behind creatine, its benefits and the brands worth exploring based on research and industry standards.
Building on this expert advice, I conducted in-depth research into the recommended brands and included a few additional options for a broader comparison. Over several weeks, I tested each product after a workout to evaluate critical factors such as taste, aftertaste, solubility and digestibility, as well as the effects on strength, recovery and overall wellness.
Beyond personal testing, I thoroughly examined ingredient lists to ensure product purity, analyzed third-party testing certifications to verify label accuracy and reviewed customer feedback to understand each product's performance better. This meticulous process allowed me to identify the best creatine supplements to suit various needs and preferences.
In our quest to find the best creatine supplements, we tested products that didn't make the cut, but that doesn't mean they're bad options. Here’s a quick rundown of how these products performed and where they might shine — or fall short.
Optimum Nutrition Micronized Creatine Monohydrate Powder: This powder was our initial pick as "easiest to mix" before Klean Athlete's Klean Creatine knocked it off the board with its impressive solubility. While Optimum Nutrition's powder left slightly more sediment at the bottom of my glass, the texture was still impressively smooth. During testing, it also earned high marks with noticeable improvements in endurance and recovery within just 1 week of use. I was also happy to find it didn’t cause any digestive discomfort. Just note it doesn't come with a scoop, so you'll need to measure servings with a teaspoon.
LTH Power Creatine Monohydrate: LTH’s product is a high-quality option that's third-party tested for purity and potency and contains Creapure — an ultra-pure form of creatine. However, the powder took longer to dissolve than other options, making it a better choice for blending into a smoothie or flavored beverage rather than mixing with plain water.
Gainful Creatine Monohydrate: This creatine powder dissolved easily with no detectable aftertaste. When purchasing directly from the brand, you also get access to a registered dietitian for personalized advice. However, this added benefit comes with a higher price point than other options.
Animal Creatine Chews: These flavored chews offer a convenient way to take creatine while traveling or on the go, eliminating the need for mixing powders. However, the texture wasn't the best — I found the gummies to be chalky and gritty. There was also a slightly medicinal taste that may not appeal to everyone.
Cerus Performance Hydration: This powder is an excellent choice if you’re looking to combine electrolytes and creatine in one convenient supplement. With added coconut water powder, it provides a hydrating boost alongside your creatine intake. However, those sensitive to the taste of stevia may find it less appealing.
Nutricost Creatine Monohydrate: While it's third-party tested, this powder doesn't boast third-party certifications like Klean Athlete or Thorne, which just narrowly kept it from making our top list. However, if third-party certifications aren't a high priority, then this product should be on your radar. Besides its impressively low price, it mixes easily and is one of the smoothest and truly flavorless powders we've tried. It also comes in a variety of flavored options, if you prefer a little excitement for your tastebuds.
Transparent Labs Creatine HMB: This powder stands out as it's the only one we tested that contains two active ingredients: creatine and beta-hydroxy-beta-methylbutyrate (HMB). Ongoing research suggests that HMB may improve muscle and strength gains when paired with resistance training. Unfortunately, the taste wasn't a hit with our tester who found the stevia taste and aftertaste too overpowering in the flavored varieties. The unflavored option was also a miss because of its unpleasant metallic taste.
Kaged Creatine HCL Powder: Unlike the others we tried, Kaged Creatine features creatine hydrochloride (HCL), rather than creatine monohydrate. While creatine monohydrate is still considered the gold standard, some studies suggest that creatine HCL may be as effective and easier to digest, though more research is needed. During testing, the powder mixed easily and dissolved quickly. The flavors were enjoyable, though our tester said the unflavored version had a slight acidic taste, similar to lemon water. While not a dealbreaker for her, it might not be the best option for mixing with other flavored beverages.
Optimum Nutrition Micronized Creatine Capsules: This micronized creatine supplement delivers a research-backed dose of 5 mg dose of creatine — though, you'll need to take four capsules, split into two doses, to get it. While not ideal for those who dislike swallowing pills, this regimen may be easier to tolerate than NOW Sports Creatine Monohydrate's recommended 6 capsule-sized serving. Just keep in mind that while Optimum Nutrition supplements are manufactured in third-party certified labs, this product isn't certified safe for sport by NSF or Informed Sport.
Creatine is critical for energy production, particularly during high-intensity, short-duration activities. "Creatine offers a way to store and provide energy to quickly replenish ATP as it fuels muscle cells during very high-intensity exercise," says Jones. "It does so for short bursts of max-effort activity lasting anywhere from 3-18 seconds until carbohydrates take over as a fuel source to maintain high intensity for up to two minutes."
This quick energy replenishment is particularly beneficial for exercises like weightlifting, sprinting or explosive movements, helping to power through short bursts of maximum effort. Additionally, creatine can help combat fatigue, improving overall performance during intense workouts.
Beyond energy production, creatine stimulates muscle protein synthesis, increasing muscle mass to support strength gains and enhance endurance and agility.
When used at the recommended daily dose of 3–5 grams, creatine supplements are generally well-tolerated and unlikely to cause side effects. However, higher doses, such as those used during a loading phase, may lead to gastrointestinal discomfort. Common issues include bloating, diarrhea or nausea, which typically subside once the dosage is adjusted.
Jones notes that some individuals may notice weight gain when starting creatine. This is usually the result of water retention, as creatine increases water content in the muscles — a normal and temporary response.
To minimize potential side effects, staying properly hydrated while taking creatine is important. Adequate water intake helps reduce the risk of dehydration and muscle cramps, ensuring you can safely enjoy its benefits.
Creatine is most effective when taken daily in doses of 3–5 grams. Consistency is key, even on rest days, to maintain optimal levels in your body.
"It's best to take creatine once a day to maintain your body's levels, even if it's your rest day, so you can ensure it's available for that energy boost when you need it. Taking it after your workout with protein and carbs seems to be the most effective. I like adding it to my post-workout protein smoothie or my smoothie at breakfast on rest days," says Christy Brissette, a registered dietitian nutritionist and owner of 80 Twenty Nutrition.
How quickly you'll see results depends on several factors, including diet, lifestyle habits, training regimen and frequency of creatine supplementation. That said, you may notice improved muscular endurance and strength within a week of consistent use. More considerable changes, such as increased muscle volume, typically take 4–6 weeks of regular use.
"How long it takes to see results will depend on the individual, their doses of creatine and what they’re looking to gain. For example, a vegan diet will contain no creatine, while one heavier in animal protein will provide some. So, someone following a vegan or vegetarian eating pattern may notice benefits more quickly than an omnivore. If you're seeking out cognitive benefits and reductions in age-related muscle declines, no noticeable effects will be seen as they occur over many years. If you're looking to enhance muscular strength, power or endurance, with typical doses, creatine stores should be maximized within a month, allowing for small improvements in performance," explains Jones.
Creatine supplements are beneficial for people of all genders. However, research indicates that creatine may offer unique advantages for women.
"Studies suggest benefits to women across the lifespan," explains Jones. "Women may have 70%–80% lower creatine stores than men, meaning the potential for greater benefits from supplementation." This lower baseline level of creatine could make supplementation particularly valuable for women, especially those engaged in strength training, high-intensity exercise or looking to enhance cognitive performance.
In addition to physical performance, creatine may also play a role in mental health and cognitive function. "With a potential antioxidant role explaining mental health and cognitive benefits of creatine supplementation, studies have been done on supporting women through stressful phases of life such as pregnancy, postpartum, perimenopause and menopause," Jones adds.
As with any supplement, talk with your health care provider before adding creatine to your wellness routine.
Christy Brissette, registered dietitian nutritionist and owner of 80 Twenty Nutrition
Kelly Jones, registered dietitian and LDN
Vanessa King, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics
Brittany Michels, registered dietitian and nutritionist with the Vitamin Shoppe
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.