One of the most researched sports supplements. Forms and formats vary widely in cost per 5 g.
Creatine is a compound the body makes from the amino acids arginine, glycine and methionine, and also gets from meat and fish. It is stored mostly in muscle, where it helps regenerate ATP during short, high-intensity efforts. Creatine monohydrate is one of the most studied sports supplements available.
Creatine is sold as different forms (monohydrate, hydrochloride and others) and in different formats (powder, capsules, gummies). Form affects how much creatine is in each gram of compound; format mostly affects convenience, other ingredients and price per gram.
Creatine bound to one water molecule — the form used in the large majority of creatine research. It’s typically sold as an unflavored powder with no…
Creatine bound to hydrochloric acid. It dissolves more easily in water than monohydrate and is often sold in smaller “doses”, but evidence that it…
The most common creatine format: a scoop of powder mixed into a drink. Plain powders usually have no other ingredients and the lowest cost per 5 g.
A convenient chewable format that usually needs several gummies to reach 3–5 g of creatine, adds sugars or sweeteners, and costs much more per 5 g…
SuppScout calculation Percentages are approximate, calculated from molecular formulas; hydration and blends change real products.
Creatine monohydrate has one of the deepest evidence bases of any sports supplement for short, high-intensity performance and training adaptations. Evidence for newer forms (such as creatine HCl) being better than monohydrate is limited, and research on gummy formats mostly concerns whether they contain what the label says, not whether they work differently.
A large body of research, summarized in the International Society of Sports Nutrition position stand, shows creatine monohydrate can increase performance in repeated short bursts of high-intensity exercise and improve training adaptations.[1][4]
When combined with resistance training, creatine supplementation is associated with greater gains in lean body mass and strength than training alone in many studies. Part of early weight gain is water stored in muscle.[1][4]
Studies in older adults suggest creatine combined with resistance training may help with muscle mass and strength, though results vary across trials.[3]
Researchers have studied creatine for cognitive outcomes, particularly under stress such as sleep deprivation. Findings are preliminary.[3]
Evidence labels summarize the overall body of published research for each topic; they are not a recommendation and do not mean a supplement is appropriate for you. Published research
Research commonly uses either a loading phase of about 0.3 g per kg of body weight per day (roughly 20 g/day split into four doses) for 5–7 days followed by 3–5 g/day, or simply 3–5 g/day without loading, which reaches similar muscle saturation after about 3–4 weeks.
[1]These describe what supplements commonly contain and published reference values — not a recommendation for you.
Source[1]
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Form, grams per serving, format, other ingredients, testing and cost per 5 g.
The two formulas SuppScout uses, with worked examples for creatine, magnesium and omega-3.
How format affects amount per serving, other ingredients and cost.
NSF/ANSI 173 vs NSF Certified for Sport, and how to check a listing.
Performance, training adaptations, safety questions, and where evidence is thinner.
Monohydrate has far more research behind it. Creatine HCl dissolves more easily in water, but published evidence that it works better than monohydrate is limited. See monohydrate vs HCl.
Loading isn’t required. Research shows 3–5 g/day reaches similar muscle creatine levels as loading, just more slowly (about 3–4 weeks instead of about one week).
Gummies can be convenient, but they usually cost much more per 5 g of creatine and include sugars or other added ingredients. Some brands have also faced public questions about whether gummies contain the labeled amount — independent testing information matters here. See gummies vs powder.
Research in healthy people using common amounts has not shown kidney damage. Creatine can raise creatinine on blood tests, which may be misread as a kidney problem, so tell your clinician. People with existing kidney disease should get medical advice first.
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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. Medical disclaimer.