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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.
There are tons of creatine supplements, including powders, pills, and gummies. These supplements use various forms of creatine and some contain other ingredients that aim to help you grow muscle. It can be a challenge to figure out which is right for you.
Our testers tried dozens of creatine supplements to find the best options. We looked for creatine supplements that taste good, mix well, use quality ingredients, contain enough creatine per serving, and are affordable. Along the way, we spoke with personal trainers and nutritionists for guidance. Below are our picks for the best creatine supplements for men.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our team tried more than 43 creatine supplements in total. We evaluated each supplement for the following factors:
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 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. HMB and leucine are very similar, and research shows HMB has no greater effect than leucine alone,” says Clear.
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.
Transparent Labs Creatine HMB comes in 14 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.
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, recovery, and overall improved athletic performance. 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—isn’t digested any better than standard creatine monohydrate.” Research supports Nastasi: this 2022 study says there is “no evidence” that micronized creatine is more bioavailable than non-micronized creatine.
Amazon reviewers gave this supplement 4.7/5 stars. “It works great. I can feel the additional strength and energy with every session even during a cutting phase,” says one reviewer. Others appreciate how well this creatine mixes and that it’s totally tasteless.
One thing to consider about this creatine supplement is that it only comes in a powdered, unflavored option. So if you’re looking for flavors or for a creatine capsule, you’ll want to look elsewhere.
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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, Clear says: “This company does not elaborate on its third-party testing. It’s hard to determine the brand’s safety without a detailed explanation of its testing process.”
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 when consumed in high doses.
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.
If you don’t like measuring out and mixing powders, check out Swoly Creatine Mono Gummies. These strawberry-flavored gummies are ideal for athletes on the go who don’t want to carry around an additional shaker bottle for their creatine. A serving is five gummies, which is a lot, but according to tester Jenny Kelpe, “the flavor is mild so it’s easy to take them.”
These gummies contain 4 grams of creatine monohydrate per serving, which is within the research-backed range for improved athletic performance. Kelpe experienced the benefits firsthand. “I used Swoly gummies for a couple of leg days at the gym and I was really impressed—I didn’t feel sore at all after my workout, and I typically do,” she says.
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 supplements on our list, Swoly gummies contain more than a few added ingredients, including artificial ingredients. They also have 2.5 grams of added sugar per serving. If you’re looking for a pure creatine supplement, opt for Sports Research or Nutricost.
tested for sport, made in an NSF-certified facilitySome unflavored creatine tastes chalky and a little bitter. If you drink your creatine with water, a flavored option might 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 reviewers.
Many customers on Amazon mention 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.
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, 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 2.1g of L-carnitine in each serving, which helps the body convert fat into energy. It also contains 10.5g of corosolic acid, which research shows helps regulate blood sugar.
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Gnarly has 5g of CreaPure® creatine monohydrate per serving. Experts consider CreaPure® 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 number one.” Gnarly is the only supplement on our list with this form of creatine.
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. “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.
Most reviewers like Gnarly Creatine, giving it 4.9/5 stars on Gnarly’s website. While many enjoy the test and like the fact that it uses CreaPure, some mention that it doesn’t mix very well, and tends to settle.
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. And 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. Each two-capsule serving contains 2.5g of creatine, so by taking two servings per day, you hit 5g. However, 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.
Nastasi tried these capsules. “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.”
Creatine is a compound of three amino acids: arginine, glycine, and methionine. The body produces creatine naturally in the liver, kidneys, and pancreas. “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. “Creatine helps in the production of ATP—the compound that provides energy to bodily processes such as muscle contraction,” 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.
There are a few things you’ll want to consider when choosing a creatine supplement.
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.
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 Clear.
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 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.
“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 Hobson.
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.”
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 recommended breaking this large dosage into smaller servings throughout the day to minimize gastrointestinal distress (i.e., diarrhea).”
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.
Although supplementing with creatine does not entirely prevent muscle damage, studies show creatine reduces the immediate muscle damage that occurs after resistance training.
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.
A creatine loading phase involves taking a higher dose of creatine, typically between 20 and 25g, for up to a week, according to Duru. He recommends reducing to a dose of 3 to 5g 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 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.
Creatine monohydrate consists of creatine paired with a water molecule. As Hobson notes, this is the most research-backed form of creatine.
“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.”
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 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.
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.
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.
“Since creatine is a safe supplement, there aren’t many precautions to take beyond sticking to the recommended dosage,” says 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.”
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.
Creatine is one of the most researched-backed supplements for improved athletic performance and muscle building. It’s best for those looking to increase muscle gains in the gym or improve performance in activities requiring short bursts of energy. And some research shows it can improve cognition to boot. We think creatine supplements are worth it, but we recommend working with a dietitian to find the best dosage for your needs.
Micronized creatine is processed to create smaller particles than the standard creatine powder. “Research shows micronized creatine monohydrate is not any more bioavailable than creatine monohydrate itself,” says Clear.
According to Hobson, most people take creatine after working out. “Research shows taking creatine after your workout may be marginally more beneficial given the increased uptake by muscles during this period, as exercise increases blood flow to muscle tissue,” he says.
Hobson recommends taking creatine with a meal or a drink containing carbohydrates. “The effects of insulin help transport creatine into muscle cells,” he says.
In short, no. Hobson explains: “There are over 500 peer-reviewed papers involving creatine supplementation so it is very widely researched to be safe for use in most instances. Studies show creatine is safe for use for periods of up to five years.”
Research shows the best dose is from 3 to 5 grams per day for most individuals. However, as Clear notes, the research-backed dose of 0.1 grams of creatine per kilogram of body weight means some larger individuals will need more than 5 grams per day to see optimal results.
Creatine may help increase your lean muscle mass, which can, in turn, increase your overall body weight. This overall increase in lean body mass will likely improve your body composition, as creatine supplementation does not impact your fat mass. “Good quality randomized controlled trials (one week to two years in duration) show creatine supplementation does not increase fat mass. Acute creatine supplementation (seven days) had no effect on fat mass in young and older adults; however, fat-free mass increased.”
The post The Best Creatine Supplements for Men for Muscle Growth and Enhanced Recovery appeared first on Breaking Muscle.
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