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Creatine

How to Compare Creatine Supplements

Form, grams per serving, format, other ingredients, testing and cost per 5 g.

Updated September 28, 20261 min readBy the SuppScout Editorial Team
The short answer

Compare creatine on form (monohydrate has the most research), grams per serving, format (powder, capsules, gummies), other ingredients, named testing (especially for athletes and gummies), and cost per 5 g.

Key takeaways
  • Monohydrate is the research standard.
  • Check grams of creatine per serving — not all servings are 5 g.
  • Athletes subject to testing should look for named banned-substance programs.

1. Form

Creatine monohydrate is the most studied form. Alternatives such as HCl haven’t consistently shown advantages. See monohydrate vs HCl.

2. Grams per serving

Research commonly uses 3–5 g/day. Capsule and gummy servings are often smaller, which affects both effectiveness comparisons and cost.

3. Format and other ingredients

Unflavored powders often contain nothing else. Gummies add sugars and several other ingredients. See gummies vs powder.

4. Testing

If you compete in tested sport, look for a named banned-substance program such as NSF Certified for Sport or Informed Sport and confirm it in their listings.

5. Cost per 5 g

(Price ÷ servings) ÷ grams per serving × 5.

CREATINE

Powder vs Gummies

Compare serving size, convenience and cost per serving.

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CREATINE

Monohydrate vs HCl

Research depth, dose claims and cost per 5 g.

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Sources & references

  1. Kreider RB, Kalman DS, Antonio J, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 14:18. doi:10.1186/s12970-017-0173-zPosition stand
  2. Jäger R, Purpura M, Shao A, Inoue T, Kreider RB (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 40(5). pubmed.ncbi.nlm.nih.govReview
  3. NSF Certified for Sport. NSF. nsfsport.comOrganization
  4. Informed Sport. LGC ASSURE. sport.wetestyoutrust.comOrganization

SuppScout links to primary and authoritative sources wherever possible. See our editorial policy for how sources are selected and how corrections are handled.

This page is educational and is not medical advice. Talk to a healthcare professional before starting a supplement, especially if you have a medical condition, take medications, or are pregnant or breastfeeding.