5 Best Creatine Supplements for 2023

Creatine is a naturally occurring compound that is found in meat and fish and is also produced by the body in small amounts. It plays an important role in energy production and is stored in the muscles as creatine phosphate. Taking creatine supplements has been shown to increase the levels of creatine in the muscles, which can help to improve athletic performance, increase muscle mass and strength, and enhance recovery after exercise (1 Trusted Source
PubMed Central
Highly respected database from the National Institutes of Health
Go to source ). Creatine supplements are popular (2 Trusted Source
PubMed Central
Highly respected database from the National Institutes of Health
Go to source ) among athletes, bodybuilders, and fitness enthusiasts, and are generally considered safe when used as directed. However, with so many creatine supplements on the market, it can be difficult to know which ones are worth your money.

To find the best creatine supplements available, we enlisted the expertise of a registered dietitian. The choice for best overall creatine supplement comes from Rep N Roll.

At a Glance

Best Overall: Rep N Roll Micronized Creatine Monohydrate Powder

Best Rated: Optimum Nutrition Creatine Capsule

Great Value: MuscleTech Creatine Powder

Highly Concentrated: Kaged Creatine Powder

Basic Option: BSN Creatine Monohydrate Powder

How We Chose

In the article, we used several criteria to evaluate and choose the five best creatine supplements for 2023. These criteria included:

1. Purity: We looked for supplements that contained high-quality, pure creatine monohydrate, which is the most common and effective form of creatine.
2. Effectiveness: We looked for supplements that have been shown to increase muscle mass and strength in clinical studies and have positive customer reviews.
3. Price: We considered the cost per serving and the overall value for money.
4. Taste: We looked for supplements that are easy to mix and taste good, as this can make them more enjoyable to use.
5. Customer reviews: We considered the experiences and feedback of real customers, as this can provide valuable insight into the effectiveness and potential side effects of the supplements.

Based on these criteria, we researched and evaluated several creatine supplements, and narrowed down the list to the top five based on their performance in each category. We also took into account the availability and reputation of the brands producing the supplements.

It’s important to note that while these criteria are useful for evaluating creatine supplements, individual preferences and needs may vary. Therefore, it’s always a good idea to consult with a healthcare professional before starting any new supplement regimen to ensure that it is safe and appropriate for your individual needs.

Healthinch’s Picks of the Best Creatine Supplements

Best Overall

Rep N Roll Micronized Creatine Monohydrate Powder

Healthinch’s review

Best Rated

Optimum Nutrition Creatine Powder

Healthinch’s review

Great Value

MuscleTech Creatine Powder

Healthinch’s review

Highly Concentrated

Kaged Creatine Powder

Healthinch’s review

Basic Option

BSN Creatine Powder

Healthinch’s review

How to Choose Your Creatine Supplement

Creatine can increase levels of phosphocreatine, a compound your body uses to form adenosine triphosphate (ATP). Your body breaks down ATP for energy (4 Trusted Source
PubMed Central
Highly respected database from the National Institutes of Health
Go to source ). However, when selecting a creatine supplement, be sure to consider the ingredient list and dose provided. It’s also a good idea to select a product that has been third-party tested.

1. Consider your goals: Before choosing a creatine supplement, consider your fitness goals. What are you hoping to achieve? Different types of creatine supplements may be more suitable for different goals, so it’s important to choose one that aligns with your objectives.
2. Check the ingredients: Look for a creatine supplement that contains high-quality, pure creatine monohydrate. Avoid supplements that contain fillers, additives, or other unnecessary ingredients.
3. Evaluate the dosage and form: Creatine supplements are available in various forms, including powders, capsules, and liquids. Choose a form that is convenient and easy to take. Additionally, pay attention to the dosage and serving size of the supplement, as this can impact its effectiveness.
4. Consider the price: Creatine supplements vary in price, so consider your budget when choosing a supplement. However, keep in mind that quality should be the main priority, and that a more expensive supplement may be more effective in the long run.
5. Read customer reviews: Check out customer reviews of the creatine supplements you are considering to get an idea of their effectiveness and any potential side effects. Look for supplements with positive reviews from real customers.
6. Consult with a healthcare professional: Before starting any new supplement regimen, it’s always a good idea to consult with a healthcare professional to ensure that it is safe and appropriate for your individual needs.

Potential Risks and Side Effects

Creatine is a popular dietary supplement used to enhance athletic performance and increase muscle mass. While it is generally considered safe when taken in recommended doses, there are potential risks (5 Trusted Source
PubMed Central
Highly respected database from the National Institutes of Health
Go to source ) and side effects to be aware of.

1. Dehydration: Creatine can cause dehydration by pulling water into the muscles. It is important to drink plenty of fluids when taking creatine to prevent dehydration.
2. Gastrointestinal issues: Some people may experience gastrointestinal issues such as diarrhea, nausea, and stomach cramps when taking creatine.
3. Kidney damage: There is some concern that taking high doses of creatine for an extended period of time may cause kidney damage. However, there is limited evidence to support this claim.
4. Muscle cramps and strains: Creatine supplementation may increase the risk of muscle cramps and strains due to the increased water content in the muscles.
5. Weight gain: Creatine supplementation may cause weight gain due to increased water retention in the muscles.
6. Interactions with medications: Creatine may interact with certain medications, such as diuretics and nonsteroidal anti-inflammatory drugs (NSAIDs).
7. Unknown long-term effects: There is limited research on the long-term effects of creatine supplementation, so the potential risks and side effects are not well understood.

It is important to speak with a healthcare provider before taking any dietary supplements, including creatine. They can help determine if creatine is right for you and if it may interact with any medications you are taking.

Frequently Asked Questions

Q: Is creatine safe to use?

A: Creatine is generally considered safe when used as directed. However, some people may experience side effects such as stomach upset, nausea, or diarrhea. Additionally, creatine may not be suitable for people with certain health conditions, so it’s important to consult with a healthcare professional before starting any new supplement regimen.

Q: How much creatine should I take?

A: The recommended dosage of creatine varies depending on the individual and the form of the supplement. However, a common starting dose is 5 grams per day. It’s important to follow the dosage instructions on the supplement packaging and to avoid exceeding the recommended dose.

Q: When should I take creatine?

A: Creatine can be taken at any time of day, but some people prefer to take it before or after exercise to enhance performance and recovery. Additionally, creatine can be taken with food or on an empty stomach.

Q: How long does it take to see results from creatine?

A: The timeline for seeing results from creatine varies depending on the individual and their goals. Some people may notice an increase in strength and muscle mass within a few weeks, while others may not see results for several months.

Q: Can women use creatine?

A: Yes, women can use creatine. Creatine is not a hormone, so it does not have gender-specific effects. However, women should consult with a healthcare professional before starting any new supplement regimen, especially if they are pregnant or breastfeeding.

Q: Can creatine be used for weight loss?

A: While creatine is primarily used for increasing muscle mass and strength, it may also have some potential benefits for weight loss. Specifically, creatine may help to increase metabolism and reduce appetite, which can lead to weight loss over time. However, more research is needed to fully understand the effects of creatine on weight loss.

The Bottom Line

When choosing a creatine supplement, it is important to consider the type of creatine, the quality of the product, and the recommended dosage. The most widely studied and commonly used type of creatine is creatine monohydrate. Look for a supplement that is third-party tested for purity and potency to ensure a high-quality product. The recommended dosage of creatine is typically 3-5 grams per day, but it is always best to consult with a healthcare provider before starting any dietary supplement. Taking these factors into account can help you choose a safe and effective creatine supplement to support your athletic performance and muscle mass goals.