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The Best Creatine Supplements of 2024, Tested and Reviewed

Dietitian approved supplements to help improve athletic performance

By Tamar Kane, MS, RD
Updated on January 14, 2024
Medically reviewed
Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
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Kristy Del Coro, MS, RDN, LDN
Kristy Del Coro, MS, RDN, CDN
Medically reviewed by Kristy Del Coro, MS, RDN, LDN
Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.
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by Autumn Rauchwerk, MS, RDN, E-RYT
Best Creatine Supplements

Verywell Fit / Lecia Landis

Creatine is a compound that, when taken as a supplement, can give our muscles a natural energy boost. Our bodies also produce creatine naturally, and it can also be found in meat, poultry, fish, and dietary supplements. While we don't need to take creatine supplements to survive, research shows that it may be helpful for some people looking to improve muscle performance in certain types of athletic training.

When we take creatine supplements, we can increase the stores of creatine in our muscles. This can help delay fatigue and enhance performance especially when doing high-intensity, short-duration exercise. For activities such as weight lifting or sprinting, creatine may help promote muscle mass growth and increased strength. Creatine supplementation may also improve post-exercise recovery and help with injury prevention.  However, according to research, creatine will likely not give us direct performance improvement for longer endurance activities such as cycling or distance running. That being said, many endurance athletes use weight training to help improve performance and prevent injury, and creatine supplementation may support those workouts.

When evaluating different creatine supplements, we consulted registered dietitians with additional training in sports nutrition, including Francesca Castro, MS, RD. When deciding which creatine supplement to purchase, “it is important to look for a third-party certification, such as NSF, or to do your own research into the company. You should also look for creatine monohydrate since this is the most studied form,” says Castro. Since creatine supplements are minimally regulated by the FDA, third-party testing is particularly important for competitive athletes to avoid potentially consuming prohibited substances.  Keep in mind that most creatine supplements are in the form of a flavorless and odorless powder, and they usually contain only one ingredient, creatine, unless otherwise noted.

To create our list of top creatine supplements, our in-house registered dietitians analyzed research, interviewed experts, and evaluated creatine supplements based on the quality of ingredients, third-party testing certifications, and nutritional profile. We also tested the top-ranked powders in our lab by mixing a serving of each with water in a shaker bottle and then rated them based on flavor, taste, texture, smell and price. We combined those results with third-party testing data, nutrition analysis, and overall value scores to select our top picks.

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to find out what dosage to take.

In This Article
Pros

  • NSF Certified for Sport 

  • Non-GMO

  • No artificial colorings, flavors, or sweeteners

  • Budget-friendly

Cons

  • Lack of flavor may not be suitable for all

Key Specs:

Form: Creatine monohydrate | Dose per Serving: 5 g | To Use: Mix 1 scoop into 8 oz of water or another liquid of choice, and take with carbohydrate-containing food or beverage

Who's It For

Best to try if you've never used a creatine supplement before. This is also great for athletes.

Why We Recommend It

Klean Athlete is a highly trusted and respected brand in the world of sports supplements. Like all of their products, their creatine supplement is NSF Certified for Sport, which means that the supplement has undergone rigorous testing to ensure it is free from substances prohibited by sports organizations. That is particularly important if you are a competitive athlete, but it is a plus for everyday athletes as well. The products are also non-GMO and do not contain any artificial colors, flavorings, or sweeteners.

As with the majority of creatine picks on our list, Klean Athlete Klean Creatine contains only one ingredient, creatine monohydrate, the most studied form of creatine. Our testers found the texture of the supplement to be very powdery, almost like confectioner sugar. We found that there was some sediment and residue left at the bottom of the shaker bottle after being mixed vigorously for 30 seconds. Although, since it is unflavored, there was no flavor or detectable aftertaste. We recommend adding it to a smoothie with carbohydrate-containing foods, such as fruit or oats, as an optimal post-workout snack. In addition to enhancing the taste, it may be beneficial because carbohydrates may increase muscle uptake of creatine.

Pros

  • NSF Certified for Sport

  • Easily dissolvable

Cons

  • Lack of flavor may not be suitable for all

Key Specs:

Form: Creatine monohydrate | Dose per Serving: 5 g | To Use: Mix 1 scoop into 8 oz of water, juice, or another liquid of choice

Who's It For

Best option if you are a competitive athlete who wants a rigorously third-part tested product.

Why We Recommend It

Thorne Research is known for producing high-quality supplements, and its creatine is no exception. Thorne creatine undergoes rigorous third-party testing and is NSF Certified for Sport, so if you are a competitive athlete, this could be a trustworthy choice.

This creatine powder contains 5 grams of unflavored micronized creatine monohydrate per scoop. Micronized creatine is typically easy to mix into water or another liquid of choice, which can sometimes be an issue with other creatine supplements. We found this to be true in our testing, as it blended easily within 30 seconds with no clumps or residue. However, it did have more of a bitter flavor, which our tester described as almost tasting medicinal.

Thorne creatine does not contain any ingredients aside from creatine monohydrate. The manufacturers recommend using this creatine 30 to 90 minutes before or after exercising. 

Pros

  • Third-party tested

  • No water required: easy for on the go

Cons

  • Contains artificial flavors

  • More expensive

  • May not be suitable for a vegan or vegetarian diet

Key Specs:

Form: Creatine monohydrate | Dose per Serving: 5 g | To Use: Take four chewable tablets daily

Who's It For

Best if you want something that is a bit more convenient on-the-go or if you don't like mixing powders into a liquid.

Why We Recommend It

Many creatine supplements come in powdered form, which can be difficult to use when on the go. Universal Nutrition Creatine Chews are creatine supplements in chewable form, making them super convenient for traveling, throwing in your gym bag, or any time that you are not able to mix a powder into a liquid. They are also approved by ConsumerLab.com, one of our top third-party testers. They are easy to chew but a bit chalky.

Each serving of 4 chewable tablets contains 5 grams of Creapure®, a brand name of creatine monohydrate made by AlzChem, a German company. This brand of creatine monohydrate is sometimes more expensive due to claims that it is purer than other forms and, therefore, more effective. However, our sports dietitians did not find evidence backing these claims, so whether you want to seek out Creapure specifically is up to you.

These chews contain 4.5 grams of added carbohydrates in the form of sugar, which may enhance your body’s ability to absorb creatine. While this is a small amount of sugar, if you need to monitor your blood sugar levels, you may want to factor this in. 

If you are vegetarian or vegan, take note that the chews are colored using carmine, a pigment made from the crushed shells of the cochineal insect, which may or may not fit into your dietary preferences. These chews contain artificial flavors, which you may prefer to limit. They come in two flavors: grape and orange.


Pros

  • Third-party tested

  • Budget-friendly

Cons

  • Lack of flavor may not be suitable for all

Key Specs:

Form: Creatine monohydrate | Dose per Serving: 5 g | To Use: 2 tsp once to twice daily, preferably before a workout

Who's It For

Best for anyone who uses creatine supplements daily and would prefer to buy in bulk.

Why We Recommend It

If budget is a top priority, BulkSupplements.com Creatine Monohydrate may be a good choice. This creatine supplement is less expensive than many other creatine supplements on the market. We found this supplement to have zero flavor, almost like you are just drinking water. It blends in about 15-20 seconds and completely dissolves.

Their creatine comes in powdered form in amounts ranging from 100 grams per bag to 25 kilograms, so you can purchase according to your needs. The powder is micronized, meaning that the particles have been made smaller to allow for easy mixing. The company also produces vegetarian or gelatin capsules, in case you prefer that form. In addition to providing a certificate of analysis with each product, BulkSupplements.com creatine is ConsumerLab.com approved.

Pros

  • NSF Certified for Sport

  • Vegan-friendly

  • Does not contain anything but creatine

Cons

  • More difficult to find

Key Specs:

Form: Creatine monohydrate | Dose per Serving: 5 g | To Use: Mix 1 serving with 8 oz beverage of choice

Who's It For

Best for those who follow a vegan or vegetarian diet and also value a single ingredient supplement.

Why We Recommend It

Gnarly Creatine is an NSF Certified for Sport creatine powder that contains Creapure creatine monohydrate and no other ingredients. During testing, the creatine did not blend as well as some of our other picks. After about 30 seconds of mixing, about a quarter of it was left at the bottom, and a film was left at the top. For this reason, we recommend blending this into a smoothie for optimal texture; the lack of flavor would work well in different drinks.

This creatine is suitable for vegans and vegetarians, who may benefit from creatine in particular. If you follow a vegan diet, your starting creatine stores may be lower since creatine can be found in animal products. Using a high-quality creatine powder along with resistance exercise may support enhanced exercise performance.

Each bag of Gnarly Creatine contains 90 servings, so it should last you for a while. This unflavored powder can be added to a liquid of choice or to a carbohydrate-containing smoothie.

Pros

  • NSF Certified for Sport

  • Contains caffeine, B vitamins, and beta alanine

Cons

  • Lower dose of creatine per serving

Key Specs:

Form: Creatine monohydrate | Dose per Serving: 2 g | To Use: Add 1 scoop to 8 oz of liquid before working out

Who's It For

Best option if you plan on using a creatine supplement prior to exercise and want to boost your energy levels.

Why We Recommend It

If you are looking for a flavored creatine supplement that will give you a pre-workout boost, Proven4Sport might be a good option. This powder also contains 150 milligrams of caffeine per serving, which studies show may enhance exercise performance. It is available in four flavors, including cherry limeade, blue raspberry, fruit punch, and watermelon. Our testers found the flavor to be a bit too sweet, with an after-taste and mouth-feel like you ate too much candy. It also mixed into water easily and left no residue or graininess.

In addition to creatine and caffeine, Proven4Sport contains added B vitamins to support energy metabolism, along with beta-alanine, an amino acid that may delay fatigue and improve exercise performance. Keep in mind that beta-alanine can cause itchiness and tingling, especially when taken in higher doses.

Proven4Sport is also NSF Certified for Sport, so it has been tested for substances banned by sports organizations. Note that it contains 2 grams of creatine per serving, which is a lower level than in other products. 

Pros

  • Comes in several flavors

  • Free from artificial flavors and sweeteners

  • Contains L-carnitine

Cons

  • Contains stevia, which may not be suitable for all

Key Specs:

Form: Creatine monohydrate | Dose per Serving: 5 g | To Use: Mix one serving with 10 to 12 ounces of water, and take with your post-workout meal. On non-training days, take with largest meal.

Who's It For

Best for those who want to take their creatine supplement after a workout, as the L-carnitine addition may help improve muscle repair and lessen soreness.

Why We Recommend It

Legion Recharge contains 5 grams of micronized creatine monohydrate per serving. In addition to creatine, this post-workout supplement contains 2.1 grams of L-carnitine per dose. L-carnitine is an amino acid involved in energy production. According to some small studies, it may help improve muscle repair and lessen soreness post-workout.

Many creatine supplements are unflavored, which can make them challenging to take. Legion Recharge comes in several flavors, including strawberry lemonade, blue raspberry, grape, and an unflavored version that is lightly sweet. The flavors are not overwhelming, and this product easily mixes into water with no residue or film. It does not contain artificial sweeteners or dyes, but it is sweetened with stevia, which not everyone loves the taste of. Legion uses Labdoor for third-party testing and provides a Certificate of Analysis for each bottle of Recharge so you can see what is in it.

The manufacturer recommends mixing one serving into 10 to 12 ounces of water and drinking it alongside your post-workout meal.

Pros

  • Capsule form may be convenient

  • Micronized creatine for easy absorption

Cons

  • Pill form may not be suitable for all

Key Specs:

Form: Creatine monohydrate | Dose per Serving: 2.5 g | To Use: Take two capsules with a meal twice daily

Who's It For

Best for anyone who doesn't like drinking supplements in liquid form or is on-the-go. You also have the option to buy this supplement with more servings per bottle.

Why We Recommend It

If you are not a fan of powders or chews, Optimum Nutrition makes a creatine supplement in capsule form. It allows for the added convenience of being able to take your creatine on the go without having to mix it into liquid.

The recommended dose is two capsules of creatine monohydrate, taken twice daily with a meal. Optimum Nutrition offers bottles with 100, 200, and 300 capsules, so you can decide on an amount that is right for you. If you are a vegan or vegetarian, you should note that these capsules contain gelatin. While convenient, these capsules are also a more expensive choice. However, they do eliminate any distaste for flavor or issues with mixing into water.


Where We Stand

Overall, our favorite creatine supplement is from Klean Athlete, because it is third-party tested and suitable for athletes. We also love that it mixes easily in liquids and only contains one ingredient—creatine monohydrate. If you don't like drinking supplements in a liquid or find yourself needing this supplement on-the-go, check out Optimum Nutrition's creatine in capsule form.

Are Creatine Supplements Beneficial?

The impact of creatine supplements on short-term, high-intensity exercise performance is well documented. The degree of performance enhancement from creatine supplements may vary among individuals. It can depend on different factors, such as body size and the amount of creatine consumed in the diet. 

Those who may benefit from creatine supplements include:

  • Athletes who engage in strength training: Strength and power athletes who engage in regular strength training may benefit from creatine supplementation. Research shows that supplementing may increase performance during maximal effort, resulting in increased muscle mass and strength, enhanced recovery, and greater training tolerance.
  • Athletes who need to sprint intermittently: Athletes who play sports that require intermittent sprinting with quick recovery, such as soccer, football, basketball, and tennis, may benefit from creatine supplementation. Performance of high-intensity or repetitive exercise may be increased by 10% to 20%.
  • Vegetarians and vegans: Since creatine can be found in animal products, those following a vegetarian diet or a vegan diet may have lower stores of creatine in their muscles. Due to these initially lower stores, vegetarians and vegans may experience greater gains in muscle creatine content from creatine supplementation when paired with resistance exercise, which can result in enhanced exercise performance.
  • Older adults: Age-related muscle loss can negatively impact our ability to perform activities of daily living. Some research shows that when older adults pair creatine supplementation with resistance training, it can support healthy aging by enhancing muscle mass, strength, and functional performance.
  • Those with creatine synthesis deficiencies: There are a group of inborn errors that reduce the body’s ability to synthesize creatine, which can affect the brain and result in neurodevelopmental delay. Creatine supplementation may result in some improvement among those with certain deficiencies such as glycine amidinotransferase (AGAT) deficiency and guanidinoacetate methyltransferase (GAMT) deficiency.

Who May Not Benefit from Creatine Supplements

While creatine supplements are generally considered safe, there are some people who should consult a healthcare provider before adding a creatine supplement:

  • Those under 18 years of age: Many studies demonstrate the safety of creatine supplements in an adult population, yet few studies have examined creatine use among adolescents who are interested in improving athletic performance. While the research done to date seems to indicate that creatine supplementation among healthy adolescents can be well tolerated, more research is needed.
  • Those with kidney disease: The risk of kidney injury with creatine supplementation is low, even among those with existing kidney disorders. However, the safety of creatine in those with kidney disease has only been validated in short-term studies, so if you have kidney disease, you should consult with a healthcare provider.

What to Look For in a Creatine Supplement

  • Form: Creatine supplements typically come in a powder form, although, as demonstrated above, they can also be found in pills, capsules, chewables, or liquids. Most creatine supplements are in a solid form, though, because creatine is unstable in liquid, and creatine liquids might not provide enough creatine to be beneficial. You can pick your favorite creatine supplement based on when you are going to take this supplement or your personal preference.

How We Select Supplements

  • Form: Various forms of creatine can be found in supplements, with the most popular and well-studied one being creatine monohydrate. Creatine is also available in other forms, including creatine ethyl ester, creatine magnesium chelate, micronized creatine, creatine hydrochloride, and creatine malate. We chose products that contain the most studied forms.
  • Third-party testing: Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants. Trusted third-party certifications include ConsumerLab.com, NSF, USP, and Informed Choice. However, these certifications can be difficult to obtain and expensive for manufacturers, so many companies choose not to get their products tested. If you are selecting a supplement that does not have third-party testing, we recommend choosing a trusted brand that does rigorous internal testing.

Ingredients and Potential Interactions

It is essential to read the ingredient list and nutrition facts panel of a supplement carefully so you can know which ingredients are included, and how much of each, relative to the recommended daily intake of each ingredient. Please take the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and any other supplements and medications you may be taking.

Certain creatine supplements contain added ingredients meant to further enhance strength and endurance. They may include the amino acids glutamine or taurine; however, research on the impact of these amino acids on athletic performance remains mixed.

Some creatine supplements also contain caffeine. Short-term caffeine supplementation may improve exercise performance, but some research shows that chronic supplementation may blunt the effects of creatine.

Creatine products may also contain added carbohydrates. Creatine levels build more quickly when taken with carbohydrates or carbohydrates plus protein. You can, however, also pair creatine with carbohydrate-containing foods, such as fruit and yogurt or a peanut butter and jelly sandwich. 

Beta-alanine is another ingredient that is often mixed with a creatine supplement. While this ingredient may help reduce fatigue during exercise, it can cause itchiness and tingling at higher doses.

Be aware of products that contain proprietary blends, because they often do not list the amount of creatine contained. 

Creatine Supplement Dosage

Always speak with a healthcare professional before adding a supplement to your routine, to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

General recommendations for increasing creatine stores are to take 5 grams, or around 0.3 grams per kilogram of body weight, for five to seven days, split up into four doses. Once stores are saturated, they can be maintained by taking 3 to 5 grams per day.

Larger individuals may need to ingest 5 to 10 grams per day in order to maintain creatine stores. When taking creatine, it is important to drink water along with carbohydrates or carbohydrates and protein, to promote greater retention. Once stores are elevated, it can take around four to six weeks to return to baseline.

Higher doses, for longer periods, may be needed if you are taking creatine for certain disease states, in which case you should consult with a healthcare provider.

How Much Is Too Much?

Creatine is generally safe for healthy adults to use for weeks or months and potentially for years. Studies consistently demonstrate the safety of creatine supplementation at common dosages, including high doses of 20 grams per day for up to seven days and 3-5 grams per day for several weeks to months. Creatine can cause weight gain due to water retention, particularly in the early phases of supplementation and when taken at high doses.  If weight loss is of concern, it is due to water retention, and it is temporary; starting at a lower dose—less than 3-5mg—may be helpful to avoid it.

Other reactions to creatine supplements are rare but may include muscle stiffness, cramps, and GI upset.

Our Experts

  • Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis.
  • Shushy Rita Setrakian, MS, RD, a Registered Dietitian and one of our nutrition and supplement commerce editors. Shushy is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices.

Frequently Asked Questions

  • Does creatine cause hair loss?

    There is no current research that directly connects creatine to hair loss. This misconception stems from one study on creatine supplementation among college-aged male rugby players, in which they experienced an increase in the hormone DHT, which has been linked to some occurrences of hair loss. These results have not been replicated in other studies, so current evidence does not indicate that creatine supplementation results in hair loss.

  • When should I take creatine?

    Research is mixed regarding creatine timing. Some studies suggest greater benefits when creatine is used after exercise, compared to before, although more research is needed.

  • Does creatine make you gain weight?

    Creatine supplementation leads to water retention, which can result in some weight gain during early phases of supplementation. It also may help support increased muscle mass, so there may be associated weight increases. We recommend focusing on change in strength, exercise capacity, and how you feel rather than the number on the scale.

  • How do I creatine load?

    General recommendations are to start with a loading dose of 15 to 20 grams of creatine per day, split into four doses, for five to seven days, to be is followed by a maintenance dose of 3 to 5 grams per day. Larger individuals may need up to 10 grams per day to maintain stores.

  • Is creatine a steroid?

    Creatine is a compound that is naturally produced by the body. It provides us with energy, which may increase exercise volume and therefore support muscle growth. While the performance outcomes of steroids and creatine may have some overlap, creatine is not a steroid. Steroids are regulated by the FDA and may not be taken without a prescription.

Why Trust Verywell Fit

Tamar Kane, MS, RD is a Registered Dietitian and marathon runner. She is the founder of Tamar Kane Nutrition, a virtual practice that focuses on helping runners learn to fuel their running and their lives.

Tamar has her master's degree in Nutrition and Exercise Physiology from Teachers College Columbia University and specializes in working with plant-based athletes. Her goal is to help people understand how to properly fuel their bodies (and supplement if needed!) to optimize performance and well-being.

18 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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  4. Van Loon LJC, Oosterlaar AM, Hartgens F, Hesselink MKC, Snow RJ, Wagenmakers AJM. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond.). 2003;104(2):163-62.

  5. Graham TE. Caffeine and exercise: Metabolism, endurance and performance. Sports Med. 2001;31(11):785-807.

  6. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C,...Antonio J. International society of sports nutrition position stand: Beta-alanine. J Int Soc Sports Nutr. 2015;12(1).

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  8. Kraemer WJ, Volek JS, French DN, Rubin MT, Sharman MJ, Gomez AL,…Hakkinen K. The effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recovery. J Strength Cond Res. 2003;17(3):455-62.

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