In the brain, creatine also acts as an energy source; nascent clinical trials18 show that creatine supplementation may slow cognitive decline in elderly patients with early memory loss. Nutricost shares that their creatine supplement can help with muscle building and strength, injury prevention, and cognitive and bone health. Although it’s pricier than other creatine supplements, Legion hits the recommended dose of creatine monohydrate with transparent labels and solid third-party testing. As a result, people take creatine orally to improve athletic performance and increase muscle mass. Your body stores creatine as phosphocreatine primarily in your muscles, where it's used for energy. The therapeutic potential of creatine supplementation for cachexia, myopathies, post-surgery rehabilitation, bed rest, other muscle/bone wasting condition/diseases and brain health warrants further investigation. From a clinical and healthy aging perspective, it is recommended that creatine supplementation be combined with resistance training to produce the greatest adaptations in older adults. More recently, Chilibeck et al. showed that 52 weeks of creatine supplementation and supervised whole-body resistance training attenuated the rate of bone mineral loss in the hip region compared to placebo in postmenopausal females. Week 4: Full Benefits in Motion The purpose of this narrative review is to (i) discuss the purported mechanisms and variables that possibly justify creatine timing strategies, (ii) to critically evaluate research examining the strategic ingestion of creatine during a resistance training program, and (iii) provide future research directions pertaining to creatine timing. Conversely, the efficacy, safety, and regulatory status of most of the newer forms of creatine found in dietary supplements have not been well established. In the USA, the increased prevalence of these alternate forms (CEE in particular) in dietary supplement products, with no enforcement action from FDA, has helped to support this misperception. For athletes concerned about clean eating and supplementation, this commitment ensures that they fuel their bodies with pure nutrients that support rather than hinder performance. Surprisingly this creatine is also one of the best-valued creatine supplements in terms of daily serving cost. I believe EFX Kre-Alkalyn to be a near-perfect creatine monohydrate supplement for an excellent price. The overall effect of creatine supplementation on PCr is unclear, but in a study of creatine supplementation in a variety of tissues in several animal species, it appeared that, while the ratio of PCr to Cr did not change, total PCr and Cr both increased . Still, there is evidence that creatine supplementation can improve cognitive performance in vegetarians, as supplementation with creatine at 5 gm per day for 6 weeks improved performance on backward digit span and Raven’s Progressive matrices compared to placebo in vegetarian subjects . Studies that incorporated a maintenance dose of creatine or performed resistance training in conjunction with supplementation had greater effects on body composition. Legion Naturally Sweetened & Flavored Creatine Monohydrate Gummies make for a solid creatine supplement and are praised for taste and formulation by customers, too. However, it’s right in line with other creatine gummies—even a little cheaper than some options. They don’t deviate from that formula with these gummies, which are naturally sweetened and flavored and contain 5 grams of creatine monohydrate per serving. Legion Athletics is a trusted brand in our opinion, using natural ingredients and clinically-backed dosages across their protein powders, pre-workouts, and other supplements. Legion Recharge Creatine Review – Does It Help Recovery? In a related study, they found that the effect of creatine in the TST in rats exposed to corticosterone was similar to that of ketamine (a novel antidepressant), and that these effects were reduced for both compounds by substances that targeted the PI3K/Akt and mTOR pathways 33,34. These studies suggest that creatine may, in addition to its role in energy storage, function as a neurotransmitter. These studies of the antidepressant effects of creatine in animal models are supported by others that indicate that creatine and phosphocreatine levels are altered in animal models of depression. There is growing evidence from human neuroimaging, genetics, epidemiology, and animal studies that disruptions in brain energy production, storage, and utilization are implicated in the development and maintenance of depression. Finally, athletes participating in endurance activities must deal with high ambient temperatures and humidity, which can compromise thermoregulation and subsequently performance. An incremental test to exhaustion was performed by each subject on a rowing ergometer before and after both the creatine and placebo treatments. During an incremental cycle ergometry test, significant improvements in critical power (+6.7%) and ventilatory threshold (+6%) were observed for the creatine group compared to the placebo group. Although beyond the scope of this paper, significantly more research is required, ideally in humans (as opposed to animals), to study the pharmacokinetics, pharmacodynamics, and efficacy of alternative forms of creatine such as CEE, CLL, and other creatinyl amino acids. As an example, the creatine precursor GAA does not contain a complete creatine molecule but has been shown to have similar (or perhaps superior) effects compared to using CM . On the other hand, supplementation with BCAAs was once accepted as potentially beneficial, but recent research indicates they offer no ergogenic benefits provided sufficient total daily protein intake 54, 67. For example, plant-based protein supplements were once believed to be inferior to animal-based protein supplements, but newer research has challenged this notion if they are manufactured to contain similar quantities of leucine and other essential amino acids . Thus, just because a few preliminary studies, especially those conducted in animals or in human studies with methodological limitations and/or potential conflicts of interest, show that an alternative form of creatine is not effective does not mean it will be demonstrated to be ineffective in the future. It is known for its effectiveness in boosting muscle mass when paired with resistance training. Widely studied and considered safe for most individuals, creatine monohydrate is especially popular among athletes and fitness enthusiasts seeking improved workout outcomes. This high level of customer satisfaction reflects both the product’s quality and its consistent, science-backed performance results across a wide range of fitness goals. Many users praise its effectiveness in boosting strength, improving endurance, and supporting noticeable muscle growth within weeks. If you’re lifting regularly or doing any form of high-intensity training, this creatine will likely support your progress. As someone who values science-backed supplementation, I find Nutrex’s approach refreshing. It’s clean, efficient, and affordable—without the marketing fluff that often surrounds supplement products. From a performance nutrition perspective, this creatine hits all the marks. Overall, the reviews are overwhelmingly positive and reflect a product that delivers on its promises. Creatine is spontaneously (i.e., non-enzymatically) and irreversibly degraded to Crn at a rate of approximately 2% of the total body pool per day . Nonetheless, the potential adverse effects of creatine, particularly on kidney, are still a matter of debate. Creatine (α-methyl-guanidine-acetic acid) is one of the most popular dietary supplements, with a wide spectrum of potential applications . From increased endurance to enhanced explosive power, the supplement provides comprehensive support for athletic achievement. At its core, CrazyNutrition Ultimate CRN-5 works by increasing ATP production in muscle cells. This enhanced muscle growth is particularly noticeable during intensive training periods. Taurine is one of the amino acids that is used as treatment for neurological disorders11 and may be able to boost focus during exercise. Pre JYM contains 300 milligrams of caffeine, which has been shown in several studies to promote mental focus10. It may also be more effective at supporting weight loss than other forms of creatine. However, it has been suggested that creatine HCl can be more favorably absorbed9 in the gut than monohydrate. Furthermore, Transparent Labs Creatine HMB contains bioperine, a black pepper extract that enhances the absorption and utilization3 of natural compounds in dietary supplements, like HMB and creatine. Don’t worry about purported side effects like increased risk of cramping while on creatine, as science has long since debunked this claim. However, you want to be sure your creatine supplements adhere to your dietary preferences. We cover it more in depth later, but vegans can and should supplement with creatine, especially if their goal is muscle protein synthesis. The question isn’t if you need creatine, it’s whether you’re getting the real thing or a cheap imposter. S.M.O. serves as a member of the Scientific Advisory Board on creatine in health and medicine (AlzChem LLC). Has received research grants, creatine donation for scientific studies, travel support for participation in scientific conferences and honorarium for speaking at lectures from AlzChem (a company which manufactures creatine). First, it is important to determine the optimal creatine protocol able to increase brain creatine levels. Kreider et al. (2003b) carefully compared the effects of ingesting 20 g/day of CM to recommended doses (2.5 g/day of CM), as well as doses that would purportedly provide an equivalent amount of CM per day in liquid form (20 g/day) on muscle creatine, phosphocreatine, and total creatine levels. Sixteen males were assigned to ingest in a single blind manner either 5 g of dextrose, 5 g of CM, 5 g of CM plus 18 g dextrose, or an effervescent creatine supplement consisting of 5 g of TCC (66% creatine) plus 18 g dextrose four times/day for 3 days. However, the response to creatine supplementation is heterogeneous, due in part to some non-responders, which might be overcome by alternative forms of creatine (Greenhaff 1997b; Greenhaff et al. 1993). The form of creatine that has been most extensively studied and commonly used in dietary supplements is creatine monohydrate (CM). For most users, this represents the sweet spot between quality and affordability in creatine supplementation. Cellucor claims that Cor-Performance Creatine is easy to mix, and since it doesn’t include caffeine, it can be taken with a pre-workout supplement. It is a good option for anyone looking specifically for a fast-acting, no-frills creatine powder. They’ve done the testing so you can be assured that you’re buying the best products for your fitness goals. Our testers include highly qualified certified personal trainers, CrossFit-L1 trainers, and nutrition coaches who are always eager to try out the latest health and fitness goods. Addressing Specific Needs: Creatine for Women and Digestive Health Following the PRISMA 2020 guidelines, a systematic review with meta-analysis was conducted.We’ve tried 17 different Nutricost products — including one of the best protein powders we’ve tested — and have found the brand’s customer service to be responsive and helpful.The current reality of the practices within dietary supplement companies that manufacture any form of creatine is that they are not in line with the recommendations set forth by Kreider et al. in their review papers 26, 35.It is important to acknowledge that a seemingly large proportion of adolescent athletes are using or have tried creatine (see previous sections).Does creatine supplementation cause kidney damage / renal dysfunction?After thorough analysis and consideration of user experiences, CrazyNutrition Ultimate CRN-5 stands out as a superior choice in the creatine supplement market.We also appreciate the versatility across this schedule layout, giving you more power to match your purchases to your supplement habits.If your creatinine levels are high, it’s essential for your doctor to investigate the underlying cause. Both supplements used micronized creatine for superior mixability and solubility. Thorne Creatine is another single-ingredient creatine monohydrate supplement. Research1 shows that 3-5 grams of creatine monohydrate daily is ideal for keeping muscle creatine stores fully saturated. This product doesn’t include artificial ingredients, sweeteners, or stimulants commonly found in other supplements. However, whether the timing of creatine ingestion influences these physical and physiological adaptations is unclear. AS is fully employed by a US trade association representing the dietary supplement industry. The authors would like to thank all of the research participants and researchers who have contributed to creatine research. For a faster way to take creatine, try out Optimum Nutrition Micronized Creatine Capsules; four capsules equal 5 grams of creatine. For high-quality creatine, Jacked Factory is also pretty affordable and offers a 100% Hassle-Free Money-Back Guarantee. We had Jacked Factory creatine tested by Kate Meier, CPT, USAW-L1, CF-L1. Nevertheless, supplement manufacturers have continually introduced newer forms of creatine into the marketplace. Creatine has become one of the most popular dietary supplements in the sports nutrition market. True bloating is uncommon with pure creatine monohydrate. Nutricost has built a solid reputation since 2013 for providing quality supplements at competitive prices. Creatine monohydrate, a compound made of creatine and a water molecule. Regular use, combined with proper hydration and nutrition, can help optimize physical performance. Creatine Monohydrate reviews are overwhelmingly positive, boasting an impressive 4.95 ⭐⭐⭐⭐⭐ out of 5-star rating from over 50,000 satisfied customers! Is from southern California and has worked for names like GNC and Vitamin Shoppe as a supplement expert and consultant. If you’re looking for a high quality creatine powder to try, I would definitely recommend Beast’s Creature Powder. The primary reason why Ultimate CRN-5 is becoming popular is its creatine formulation. Also, it’s free from fillers, additives, and soy. Read our in-depth Ultimate CRN-5 complete review to find out our take. Like what does it contain, what are its benefits, and how does it compare with similar products in the market? Figure 1 outlines the PRISMA flow diagram for retrieving, reviewing, screening and final inclusion of studies. We were unable to ascertain change across all reported body composition parameters (too much heterogeneity) therefore we have presented overall pre- and post-intervention mean group weights, stratified by dosing regimens. Included studies only reported on biomarkers of the renal and/or hepatic system. If you’re looking for a pure, low-cost creatine monohydrate, Onnit Creatine Monohydrate may be a good fit for you. “Which means a 5-gram serving makes this creatine substantially more expensive.” That said, though, she did give a 5 out of 5 in taste, swallowability, and side effects. “There is nothing complicated about this creatine,” Kate says as her overall sentiment of the product. Serum creatinine and muscle total creatine content was assessed prior to and following 6, 27, and 48 days of supplementation and training. This study provides substantial evidence on the effects of creatine monohydrate supplementation on cognitive function through systematic review and meta-analysis. Similarly, a systematic review by Avgerinos et al. (15) reported that short-term, high-dose supplementation (e.g., 20 g per day for 5 days) also showed significant effects on cognitive function tests. Corroborating these findings, long-term creatine monohydrate supplementation (10 g∙day−1 for 310 days) in patients with amyotrophic lateral sclerosis did not result in increased blood urea nitrogen or albuminuria when compared to placebo. Conversely, Brose et al. (2003) found increased serum, but not urinary Crn, in resistance training healthy older adults supplemented with creatine monohydrate (5 g∙day−1 for 14 weeks) when compared to their control peers receiving placebo . In the USA alone, creatine-containing dietary supplements make up a large portion of the estimated $2.7 billion in annual sales of sports nutrition supplements (NBJ 2009). In addition, whereas the safety, efficacy, and regulatory status of CM is clearly defined in almost all global markets; the safety, efficacy, and regulatory status of other forms of creatine present in today’s marketplace as a dietary or food supplement is less clear. Yes, creatine is compatible with most pre-workout supplements. By focusing on the essentials – pure creatine monohydrate, comprehensive testing, and competitive pricing – they’ve created a product that delivers premium results without premium costs. Muscle creatine stores remain elevated as long as you continue supplementation. During the past decade, the nutritional supplement creatine monohydrate has been gaining popularity exponentially, with reported annual sales in the U.S alone climbing from $50 million in 1996 (Bamberger, 1998) to over $400 million during 2001 (Metzl et al., 2001).The study by Hersch et al. demonstrated that supplementation with 8 g/day of creatine for 16 weeks in Huntington’s disease patients was able to induce a decrease in levels of 8-hydroxy-2′-deoxyguanosine (8OH2’dG), a biomarker of oxidative DNA damage.Ergogenic aids are broadly defined as any training technique, mechanical device, nutritional agent or practice, pharmacological method, or psychological technique that can improve exercise performance capacity or enhance training adaptations (1).When you read a review, look for mentions of this testing to know the product is quality.Additionally, it’s free of any GMOs or artificial sweeteners and ingredients; it’s simple and clean.The bioavailability of creatine in the form of creatine citrate has been estimated to be similar to that reported for creatine monohydrate.That said, if you don’t want the bloating and water retention that comes with the effects of creatine, you may want to give HCl a try to see how you respond. There are no data showing that any other purported form of creatine is more effective in increasing tissue creatine content than CrM . If an individual consumes all the CrM (soluble or not), it will be bioavailability in terms of intestinal absorption, transport of creatine in the blood, transport of creatine through tissue-specific creatine transporters, and uptake of creatine into tissues. Therefore, it is best to consume creatine salts or CrM with acid beverages soon after it is mixed so that the conversion of creatine to creatinine would be halted upon entering a more acidic environment in the stomach. Additionally, while mixing CrM in common juices and beverages with pHs ranging from 2.5–3.5 would enhance solubility, it would also promote the conversion of creatine to creatinine over time . Worldwide, the incidence and prevalence of CKD dramatically increases with aging 1, 2. CKD, as well as end stage renal disease (ESRD), presents serious risks to human health. Choosing a product manufactured in a facility that follows Good Manufacturing Practices (GMP) is also a good idea. Subjects consumed 20 g of creatine or carboxymethyl cellulose, respectively, per day for 6 days followed by 2 g of the supplements until the end of the study. The combined effects of Cr supplementation and chronic complex training have not been reported in previous studies. Therefore, chronic complex training with Cr supplementation might promote more positive effects on muscle mass, muscular strength and power development. That said, it’s possible that buffered creatine may be easier on the stomach than the non-buffered kind, which can cause cramps among some people. There are very few peer reviewed studies to back up this assertion. (NOW Sports recommends 1.5 grams, while a typical dose of creatine monohydrate is 5 to 10 grams.) It’s a patented form of creatine monohydrate that, as you may have gathered from the name, was made to be more alkaline, or basic. While Creatine is primarily synthesized in the liver and kidneys via the amino acids glycine, arginine, and methionine, it is believed that 95% of the Creatine in our bodies is actually stored in our muscles. Creatine was first discovered in 1832 when Michel Eugène Chevreul isolated it from a water extract of skeletal muscle. Your health, your way—powered by the right stack. Unlock your full potential by building a supplement stack tailored to your unique goals. Order within to have your order ship today. The ‘loading’ phase of creatine supplementation is followed by a daily ‘maintenance’ phase often ranging from daily 3–5 g servings/day (Figure 1, side A). In summary, creatine supplementation does not increase fat mass across a variety of populations. Study participants were randomized to supplement with creatine or placebo before or after resistance training (3 days per week). With 5400mg of premium 100% pure German creatine per serving, it provides the necessary fuel for intense workouts, allowing you to push yourself harder and build muscle mass more effectively. Scientific research and evidence support the effectiveness of creatine in building muscle and promoting faster recovery after workouts. When it comes to enhancing muscle growth and improving workout performance, Muscle Feast Creapure Creatine Monohydrate Powder is a top choice. This 99.9% pure, vegan, and gluten-free creatine supplement is perfect for those following a vegan or keto lifestyle. Elisa is a NASM certified personal trainer, is studying for her NASM nutrition certification, and was a competitive natural bodybuilder. Thus, there is a strong scientific consensus that creatine supplementation is an effective ergogenic nutrient for athletes as well as individuals starting a health and fitness program. Most creatine research initially focused on creatine’s role in exercise performance, training adaptations, and safety in untrained and trained healthy individuals . We hope that this review and special issue will help readers and medical practitioners better understand the safety and efficacy of creatine supplementation in a variety of populations and provide recommendations about future research needs. The multifaceted mechanisms by which creatine exerts its beneficial effect include increasing anaerobic energy capacity, decreasing protein breakdown, leading to increased muscle mass and physical performance . Based on this analysis, it can be concluded that creatine supplementation has several health and therapeutic benefits throughout the lifespan. A reduced creatine presence compared to advertised dosage in some tested gummies raises concerns on industry regulation Despite some anecdotal reports and experimental data suggesting that creatine could be deleterious to the kidneys, cumulative evidence from independent, randomized controlled trials clearly show this is not the case. Further investigations are necessary to evaluate whether each of these creatine formulations is harmless to kidneys. Indeed, the low number of studies included in the meta-analysis weakens its conclusions. As in the previous studies, no signs of kidney function deterioration were observed. However, it is important to note that none of the performance-focused studies included in the Jagim et al. review provided data examining specific markers of clinical health and whether or not they were impacted by the supplementation protocols. In summary, the current body of evidence does not indicate that creatine supplementation increases total testosterone, free testosterone, DHT or causes hair loss/baldness. If the link between creatine supplementation and kidney health was valid, there would be an expected increase in kidney damage / renal dysfunction in low risk (i.e. young, physically fit, healthy) individuals since 1992 after Harris et al. published their seminal work . The young male, who had kidney disease for 8 years and was treated with cyclosporine (i.e., immunosuppressant) for 5 years, had recently begun ingesting creatine supplementation (15 g/day for 7 days; followed by 2 g/day for 7 weeks). So you know you’re reaping all of the known benefits of creatine when you use these Legion creatine gummies. She rates them a 4 out of 5 for solubility as well, adding, “They do get stuck in your teeth a little bit, as they’re a little soft and sticky, but it’s not horrible.” If you’re hesitant about trying creatine gummies, Create is a good option to try because they offer full refunds if you’re not satisfied with your purchase. Additionally, creatine monohydrate hydrates muscle cells with water, enhancing your experience of a great pump. Although the timing is undoubtedly less significant than on exercise days, taking it with food on rest breaks may be advisable. Moreover, orally ingested creatine can boost your energy supply to the brain as a healthy adult. Designed specifically for adults aged 50 and beyond, this plant-based creatine formula has taken the wellness world by storm in 2025. Reports have linked creatine to weight gain, cramping, dehydration, diarrhea, and dizziness. Field studies (i.e., on subjects participating in sports activities) are less impressive than laboratory studies. Another small issue is that, unlike some supplement companies, MRM Nutrition will only accept returns on damaged or defective products, earning only a 3 out of 5 on customer service. We like MRM Nutrition’s creatine powder because it’s simple and inexpensive. MRM Nutrition stands out among your choices with a simple formulation of just micronized creatine monohydrate. Nadir creatinine as a predictor of renal outcomes in PUVs: A systematic review and meta-analysis I’ve been taking creatine since high school as a wrestler. One customer, Donald C, wrote, “Am completing a previous product. Ultimate CRN-5 has plenty of positive reviews from users. It prevents cramping, boosts maximum power output, and maintains muscle contraction. Optimum Nutrition is known for its budget-friendly sports supplements that also happen to taste great and consistently dissolve well. It’s not just about muscle gains — it’s about longevity, recovery, and cognitive vitality. “Top-notch quality and results.”I’ve tried cheaper creatine before but always had side effects. But this product gave me the edge I needed — my brain feels sharper, and I have more energy for gardening and daily walks.— Linda P., Birmingham We had Onnit creatine tested by Frieda Johnson, CNC, and Nicole Davis, PN1-NC, who rated the creatine 4.75 out of 5 for taste. If you’re wanting a tastier method for creatine, we suggest SWOLY Creatine Gummies, which scored high in taste from all of our testers. Our one callout is the serving size, as you’ll need to take four large capsules to get the recommended 5-gram serving of creatine. “To get the 5 grams of creatine you need, you have to take four pills,” she cautions. Tester Kate Meier, CPT, USAW-L1, CF-L1, also holds the same sentiment, despite giving the creatine a high rating. The quality appraisal performed for this review included four items related to conducting sports science research with women as participants. No effect was shown on maximal power, time to exhaustion, and ventilatory threshold, although ventilatory threshold was improved in young and healthy participants. Furthermore, only four of these studies showed improvement relative to placebo 25,30,39,45. The analyses showed no influence of sex on the effect of creatine 49,50, however modelling compared male only to mixed-sex samples, which must be considered when interpreting female-specific findings. Of particular relevance for the present review was the methodological considerations for conducting sports science research with women as participants. Having the creatine monohydrate isolated like this makes it easier to mix with a pre-workout energy drink or post-workout protein shake. NOW Foods Creatine Powder is one of the best value pure creatine monohydrate powders available, with 5g of creatine per serving and a 7-day recommended loading phase. With its pure creatine monohydrate formulation, gluten-free and kosher certifications, and suitability for vegans and keto followers, this product stands out in the market. Muscle Feast Creapure Creatine Monohydrate Powder is ideal for anyone looking to improve their workout performance, build lean muscle mass, or enhance overall health. Vegetarians and individuals following a keto lifestyle can particularly benefit from this supplement due to their potentially lower muscle creatine stores. Manufacturers claim that the ester attached to the creatine makes it more absorbable. Creatine Ethyl Ester is a more expensive and less researched form of creatine. However, it may have promising results, but not enough studies have been conducted to fully support its benefits. When dissolved in water, creatine HCL leaves almost no sediments and is easily mixed with water. For your muscles to repair and grow, they need energy. Creatine helps you build muscle by providing your muscles with the energy they need to grow. This is the point at which your body can no longer produce energy fast enough to keep up with the demand of your activity. The recommendation to provide additional in-depth information about the reproductive status of participants as supplementary material was not met in any study. Given very few studies have assessed aerobic outcomes in female participants, future studies in this population would provide greater insight into the effect of creatine on aerobic performance. In the present review, only five of the 27 studies included an aerobic performance outcome. Short-term improvements in anaerobic performance likely reflect an increased creatine phosphate concentration that augments the phosphagen system. This heterogeneity prevented the use of meta-analysis techniques and made it difficult to elucidate the influence of study characteristics on the overall performance outcomes, with no clear pattern of performance improvement emerging based on athlete calibre, creatine dose, or duration of intervention. Female rats receiving 4% creatine exhibited significantly longer latency to immobility on the FST than controls, suggesting reduced depression-like behavior, though there was no difference between groups in the WST.When used orally at appropriate doses, creatine is likely safe to take for up to five years.The other ingredients are just cellulose and silica (which are probably used as anti-caking agents) and magnesium stearate, a “flow agent” that helps to keep the product from sticking to the machinery in the facility.Participants were categorized as (i) non-creatine users, (ii) subjects who ingested creatine for 0–6 months, (iii) subjects who ingested creatine for 7–12 months, and (iv) subjects who ingested creatine for 12–21 months.It also dissolves well thanks to its micronized nature, which means the particles are much smaller than they would be in a normal creatine supplement, making for better absorption.Klean Athlete has a 14-day return policy, which is a bit shorter than most people may be used to.Plus, they found that taking creatine may help build and maintain muscle, even if you don’t strength train.It’s a very popular supplement in the bodybuilding community, as well as among CrossFitters, powerlifters, and those who participate in any strength- or power-based sport. No evidence is available to demonstrate that consuming creatine monohydrate increases the prevalence of eating disorders or adversely affects individuals being treated for psychiatric conditions (6). For this reason, it is recommended that all individuals consume 2–3 grams per day of creatine to promote general health (2, 5, 41). Creatine supplementation has also been reported to reduce the risk of injury, including the severity of concussion and traumatic brain injury (2). The Higgins I2 was employed to measure study heterogeneity, with a value of less than 50% deemed acceptable. If the standard deviations or standard errors were not reported in the trial, the method outlined by Mantel-Haenszel et al. was used for calculation. The mean difference with 95% confidence intervals (CIs) was used to present the trial results, and an odds ratio effects model was employed for pooling. RCTs focusing on the outcomes obtained from Cr as a supplement were strictly chosen. RCTs that satisfied the effectiveness of Cr in enhancing metabolic performance were considered. Topical creatine might be used to treat aging skin. People also use oral creatine to treat certain brain disorders, neuromuscular conditions, congestive heart failure and other conditions. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made. That’s a good price for creatine and a great price for Creapure — this might be the cheapest I’ve seen it. MTS also gets their product third party tested for impurities, so that may provide some comfort as far as banned substances go, particularly for competitive athletes. This is a no-frills supplement, with creatine monohydrate as the sole ingredient and it proudly displays on the label that it is vegan-friendly, gluten-free, and has no additives. As a tasteless vegetarian creatine powder, you can easily mix Nutricost Creatine Monohydrate into water, other workout supplements, and even smoothies. That said, because it is a simple creatine monohydrate and provides proper dosing, I can say with confidence it will produce effects when used in accordance with proper dosing protocols.” Creatine is, for me, a foundational supplement. If you don’t want to eat that many gummies, an option might be to buy a small creatine powder to use during the loading period. That will be gummies a day during the loading phase, but you will see results quicker. The directions say to take one serving a day. Finally, research has suggested that creatine may promote cognitive function. This is especially important if the recommended dose is more than once per day. For example, a single-serving creatine stick will cost more than one serving from a jug. As Lemke states, “Creatine monohydrate is the best form — it’s safe, effective, and backed by decades of research.” When curating our top recommendations, we prioritized brands that offer high-quality, third-party-tested products. However, it didn’t make our list because a serving size contains more sugar than our chosen creatine gummies. While most studies show that supplementation is ineffective for improving single sprint swim performance 48,49,50 in a few studies that required swimmers to perform repeated sprints, improvements in the time to complete the series 51,52 and increases in work and power output were reported. Wilborn et al. also recently reported that CrM and whey protein (PRO) supplementation did not enhance training adaptations to an 8-wk split-body strength training program compared to PRO alone in females. Not all studies conducted in pre-menopausal women report an additive effect of CrM supplementation on strength performance in females compared to training alone. These findings suggest that 10-wk of CrM supplementation was effective for increasing lower-body strength and FFM beyond training alone in untrained females , and helped maintain strength during detraining without any significant effects on body weight or percent body fat. Although studies using physically active and highly trained females as participants are lacking, both short- and long-term creatine supplementation has been shown to result in significant improvements in muscular strength and power. These studies and others have provided the basis for assessing the effects of creatine and/or creatine precursors like S-adenosyl-L-methionine (SAMe) and GAA affect brain phosphagen levels, markers of depression, and/or the therapeutic efficacy of antidepressant medications 8,169,170.To investigate the performance characteristics of our candidate reference tandem MS method for serum creatinine, results and uncertainties of measurement were calculated using the equations of Stokes and O’Connor.36 The creatinine concentration in SRM 967 Level 1 was measured as 67.0 ± 1.9 μmol/L (certified value 66.5 ± 1.9 μmol/L) and in SRM 967 Level 2 as 346.4 ± 4.7 μmol/L (certified value 346.2 ± 7.3 μmol/L).Our literature search revealed that over 680 clinical trials have been conducted in humans on creatine supplementation (95% as creatine monohydrate) on over 26,000 participants.Research into creatine supplementation for cognitive enhancement has shown varied results.Creatine monohydrate is the most common and widely studied form of creatine.The results showed that CrM significantly increased total test time (20.3 ± 4 min to 21.5 ± 3.5 min) compared to PL (17.3 ± 3 min to 17.4 min ± 3 min), and that VO2 and heart rate at the end of first five stages of the GXT were significantly lower for CrM versus no change for PL.The results indicated that even when excluding individual studies or changing the analysis methods, the overall conclusions remained consistent. Consequently, research has evaluated whether creatine supplementation may influence glucose management 10,11,140,141,142,143. Moreover, co-ingestion of creatine with carbohydrate 47,183 or creatine with carbohydrate and protein has been reported to increase creatine uptake and/or muscle glycogen levels 47,184,185. Consequently, research has examined whether creatine supplementation affects cognition, memory, and/or executive function in older individuals as well as patients with mild cognitive impairment 94,168,174,177,178. Creatine supplementation has been reported to increase brain PCr content by 5–15% and thereby enhance brain bioenergetics 21,53,69,131,171. Creatine supplementation while following an energy-restricted diet may be an effective strategy to maintain muscle mass, promote fat loss, and help manage adult-onset obesity. However, it’s not just things like ingredients and price we can speak on, but also taste and effects. We tried Nutricost creatine monohydrate powder ourselves and are eager to share with you what we experienced. On workout days, taking Optimum Nutrition Creatine may be beneficial before or after you work out. This can be especially great for people that experience stomach cramping, nausea, or diarrhea from creatine monohydrate. The micronized creatine monohydrate provides all the benefits of creatine, dissolves easily (especially in coffee), and is flavorless. These features collectively make Klean Creatine a reliable and effective supplement for anyone looking to improve their athletic performance and muscle development. Each has its strengths, whether it’s different forms of creatine (like HCl), flavored options, or bulk purchasing value. Definitely noticed a difference after 10 days.”“Mixes great, no stomach issues like with some other creatine powders.” Although supplements don’t require the same design scrutiny as gear or gadgets, packaging still matters—especially for daily-use products. Real user experiences and testimonials are key when looking at cellucor creatine. Choosing Cellucor Creatine means getting a top-quality supplement backed by science. Users see real gains in their athletic performance. This way, you can boost your athletic performance without worry. Creatine supplementation is the most popular ergonomic aid for athletes in recent years and is used for improving sport performance and muscle growth. “The meta-analysis results (Figure 9) indicate that creatine supplementation does not have a significant impact on processing speed scores. “The meta-analysis results (Figure 6) indicate that creatine supplementation does not have a significant impact on attention scores. The following are five highly regarded creatine brands that prioritize third-party testing for their products, thus offering assurances to consumers about the quality and safety of their supplements. In the context of dietary supplements, including creatine, this testing involves rigorous assessments and analyses to verify the product’s quality, purity, and potency. Dalton et al. reported that ingestion of up to 6 g of CrN for 6 days does not negatively affect resting hemodynamics, response to a postural challenge, the ability to perform high-intensity exercise, or clinical chemistry profiles.Most of these comments praise the product for its effectiveness and quality.It’s worth noting that supplements like this often work best in conjunction with a balanced diet and a solid workout routine.Since it’s unflavored, you could mix it with a protein shake or pre-workout.Additionally, we talk with registered dietitians to get the facts on supplements.While Creatine is primarily synthesized in the liver and kidneys via the amino acids glycine, arginine, and methionine, it is believed that 95% of the Creatine in our bodies is actually stored in our muscles.After a 5-min rest, subjects executed a set of complex training bouts with 5-RM half squat exercises to elicit PAP followed by CMJs with a counterbalanced order of the 6 rest intervals (1, 3, 5, 7, 9, 11 min or 2, 4, 6, 8, 10, 12 min) for 2 days.This opinion letter was endorsed by leading creatine scholars (Table 1). Creatine monohydrate is the most well-studied, effective form of creatine. Creatine is naturally found in animal products, namely red meat and seafood. No, Beyond Raw Creatine HCL is lab tested and found safe to consume in a responsible dose for most healthy adults. I recommend CON-CRET Creatine if you want creatine HCL with natural flavoring. How Do I Use Finaflex Creatine Gummies? The added benefit of a 365-day risk-free refund policy adds peace of mind, making it an easy choice for fitness enthusiasts. The brand’s commitment to using premium, natural ingredients ensures that you’re fueling your body with the best. Purchasing through the official site also guarantees access to their customer support team and the 365-day refund policy. By buying directly from the brand’s website, you ensure you’re receiving a genuine product, along with exclusive discounts and offers. Visible Results Timeline For goals that involve muscle strength, muscle mass, or muscle size, creatine should be in your supplement stack, as it’s proven to support all of those things. Micronized creatine has only been processed into smaller particles to help with solubility and absorption in the body, meaning it’s still creatine monohydrate and a safe supplement for most. Yes, creatine monohydrate is the most widely researched and studied supplement on the market today, and has been shown to be a safe and effective supplement with little to no risk of major side effects. According to an in-house supplement trends study, while interest in protein and strength supplements has declined over the last decade, creatine has seen a boost in interest. TNZ has conducted industry sponsored research involving creatine supplementation and has received research funding from industry sponsors related to sports nutrition products and ingredients. It can also prevent lean muscle loss and accelerate fat loss. It primarily offers creatine but has a unique formula that combines other ingredients like HMB. They held human trials to determine the synergistic qualities of both products, which gave birth to their unique product idea. What do most creatine powders on the market offer? Overall, My Protein Creatine Monohydrate is an outstanding supplement. As the market has become flooded with various creatine supplements, the integrity of these products can vary significantly. Moreover, studies have shown that creatine can promote muscle hypertrophy by increasing water retention in muscle cells, stimulating protein synthesis, and enhancing recovery post-exercise. Creatine is a naturally occurring compound, primarily found in muscle cells, that plays a critical role in the production of adenosine triphosphate (ATP), the primary energy carrier in the body. When considering creatine’s role from an energetic perspective, this is not surprising, as exercise bouts greater than 2 to 3 min in duration rely predominately on the oxidative system for the synthesis of ATP . The entire distance covered by those supplementing with creatine over all three 100-m races tended to be greater. Those swimmers supplementing with creatine swam significantly faster than those supplementing with a placebo after the first heat. Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stress This is what we’re looking for in a creatine supplement. The micronized creatine monohydrate from Bulk Supplements only contains one ingredient, which is creatine monohydrate. I can remember my first scoop of creatine as if it were yesterday. Both the meta-analysis and meta-regression suffer from the very high heterogeneity of the studies, both in terms of the effect measures used (HRs and ORs) and the questionable precision of the corresponding estimates listed in three out of the six studies considered. Moreover, studies present HRs or ORs to estimate the relative risk of the development of CKD in patients with a certain cutoff of nadir creatinine. Moreover, the retrospective design of the studies analyzed and the lack of quality data in several fields of interest limit the evidence provided by most studies. The final validation of the 12PUV signature is ongoing in the first clinical proteomics study in prenatal medicine. Wu et al. were the first to propose different cutoffs of creatinine for individual risk stratification of CKD severity; however, these data should be confirmed in further studies (40). Creatine is a naturally occurring compound found in small amounts in certain foods and produced in the human body. If your creatinine levels are high, it’s essential for your doctor to investigate the underlying cause. No, creatinine and creatine are not the same, though they are related. While the cost isn’t terrible, people just looking for an affordable creatine supplement might bristle.This product is a creatine monohydrate, which can cause stomach troubles for some on its own.In this respect, supplementation consistently demonstrates the ability to enlarge the pool of intracellular creatine, leading to an amplification of the cell’s ability to resynthesize adenosine triphosphate.Independent, evidence-based supplement analysis.Allen et al. evaluated the effect of creatine supplementation on depression-like behavior, measured via the forced swim test (FST), in rats.Optimum Nutrition’s creatine is also made in a facility that’s certified Good Manufacturing Practices, or GMP, which means the facility is subject to rules enforced by the U.S.Optimum Nutrition Creatine also uses a branded form of creatine monohydrate called Creapure, which not every supplement company uses due to its higher cost.It definitely does the trick and especially helps with recovery and not being as sore the next day.This rapid weight gain is more prevalent among males; weight may rapidly and temporarily increase with a loading dose which reflects an increase in cellular hydration (i.e., water weight) . Of course, without them, you get a slightly unusual taste, but it’s nothing too off-putting. Furthermore, its creatine is free from fillers or additives. It increases the particles’ surface area, meaning faster absorption and better utilization. It is a process that reduces creatine particles to tiny sizes, as little as 20 microns. With the highest-quality ingredient and a dedicated team, it wouldn’t be a surprise that Thorne Creatine made it to this review. It’s a valuable tool for enhancing physical performance rather than a gimmick or false promise.Purchasing through other retailers or third-party sellers is not recommended, as these sources may sell counterfeit or expired products.Creatine is, for me, a foundational supplement.In this regard, they monitored 1687 participants who supplemented their diet with creatine (9.5 g/day for up to 5 years).For example, studies published in 2003 clearly showed that creatine serum was not a bioavailable source of creatine, yet it continues to be sold as a creatine-containing product.If your goal is to build lean muscle mass, incorporating Muscle Feast Creapure Creatine Monohydrate Powder into your regimen can be highly beneficial. For example, Gualano et al. evaluated the effects of creatine supplementation (5 g/day for 12 weeks) during training in participants with type 2 diabetes. In support of this contention, Forbes and colleagues recently conducted a meta-analysis on the effects of creatine on body composition and found that creatine supplementation may not only help maintain muscle mass but also promote fat mass loss. Additionally, McMorris et al. reported that creatine supplementation (20 g/day for 7 days) after sleep deprivation improved balance measures. Several studies have evaluated the effects of creatine supplementation in older populations in an attempt to prevent sarcopenia, maintain strength, and/or reduce the risk of chronic disease. Within the muscle, approximately 40% of creatine is in the free form and the remaining 60% is in the phosphorylated form as PCr . Additionally, proper creatine dosing is essential to maximize benefits and minimize potential adverse effects that may arise from chronic ingestion of excessively high doses. Influence of chronotype (morning/ evening preference) on hormonal response and modification of skeletal muscle growth following weight training Although the etiology of these conditions are unknown, there has been some recent interest in whether creatine may help improve functional capacity and thereby help people with CFS conditions better manage this condition. Moreover, creatine and CK, which were very low in sarcoma tissue, were significantly elevated with the concomitant regression of tumor cells. For example, Patra et al. also noted that the efficacy of the anticancer medication methylglyoxal (MG) is significantly augmented in the presence of creatine and that administration of creatine, methylglyoxal, and ascorbic acid provided greater efficacy and eliminated visible signs of tumor growth. Whether you’re reading a review or thinking about trying it, Cellucor is all about quality. This extra check makes sure the product is good and works well. Creatine is generally well-tolerated when taken in a dosage of 3-5 grams per day. Consider creatine sold by leaders in sports nutrition like Cellucor. It’s not the best option if you’re looking for a third-party tested product. Magnesium is a critical mineral involved in ATP production, and both creatine and magnesium play overlapping roles in muscle bioenergetics, as the dephosphorylation of PCr by creatine kinase requires magnesium as a cofactor. The bioavailability of creatine in the form of creatine citrate has been estimated to be similar to that reported for creatine monohydrate. However, for some individuals, especially those monitoring their body weight or dealing with certain health conditions, the temporary increase in body mass due to water retention may be perceived as a drawback. For athletes and physically active individuals, this can be advantageous, as better hydration within the muscle cells may support increased strength, endurance, and resistance to fatigue. However, its predominant impact on the human health and function is still controversial . Many athletes have utilized ergogenic aids to maintain fitness, improve recovery, and physiological adaptations in long-term exercise programs. However, it has been shown to increase the activity of antioxidant enzymes and the capability to eliminate ROS and reactive nitrogen species (RNS). As a result, Kreider published what we believe is the first paper to address some of these anecdotal side effects, noting that no study had reported any of these purported side effects mentioned in the media. These studies and others conducted during the mid-1990s to late 1990s propelled interest in CrM as a performance-enhancing dietary supplement for athletes. No significant differences were observed when comparing the frequency of side effects among healthy and clinical populations, even though clinical populations generally consumed a greater amount of creatine for longer periods of time. This analysis revealed that clinical populations were typically evaluated over longer supplementation periods with higher doses than healthy counterparts. Supplemental Tables S1 – S6 show demographic data categorized by sex, age, training status, clinical population category, health status, and type of creatine evaluated, respectively. This study evaluated side effects reported from 685 human clinical trials on creatine supplementation, worldwide adverse event report (AER) databases, and performed a social media sentiment analysis.It’s not the best option if you’re looking for a third-party tested product.That’s because the only ingredient is creatine monohydrate, making it the perfect choice for those living a vegan lifestyle or anyone who wants minimal ingredients in their supplements.Borchio et al. found improved performance in selected indexes of cognitive function after a time-trial track test in semi-professional mountain bikers supplemented with creatine.ATP is our body’s form of energy that we rely heavily on during high-intensity exercise1.In a balanced cross-over designed study, six healthy subjects were assigned to ingest a single dose of isomolar amounts of creatine (4.4 g) in the form of CM, tricreatine citrate (TCC), or creatine pyruvate (CPY), followed by measurement of the plasma creatine levels (Jäger et al. 2007).Synthesized primarily from arginine, glycine, and methionine, creatine is produced endogenously and obtained through dietary intake.It powers the phosphagen energy system, which helps increase strength, power, and endurance. Furthermore, it must be determined whether there are sex and age-related differences in response to creatine supplementation. Studies in which the potential supplementary benefits of creatine are assessed and concomitant assessment of brain creatine levels along with cognitive function may be involved, as it would establish the effect of creatine supplementation. This may help explain some of the preliminary benefits of creatine supplementation on indices of cognition and depression , among others. The placebo effect can also introduce bias and complicate the relationship between creatine supplementation and depression. Individual variability, including individual genetic factors, also plays a great role in influencing individual responses to creatine supplementation. Creatine has been combined with different organic acids to form creatine salts with the intention of using acids that will create a synergistic effect or simply improve the properties of creatine. Rather, there is some evidence that some of these forms of creatine may be less effective and/or be of greater clinical concern in terms of safety. There is some evidence that co-ingestion of CM with various nutrients (e.g., carbohydrate, protein, d-pinitol) may enhance creatine uptake to a greater degree. Theoretically, ingesting RT extract prior to creatine loading may enhance insulin sensitivity and thereby promote greater creatine absorption/retention. It provides the recommended dose of creatine. Click to return to the best creatine powders, and also to see our complete listing of creatines. Creatine can help you maximize your time at the gym and achieve better performance. So far it’s helping in the areas it claims to help in, I’ll keep buying it for sure.” However, I have noticed I can go heavier on certain lifting exercises than I wasn’t doing before taking CRN-5. Implications of creatine supplementation and creatine metabolism with respect to the menstrual and reproductive cycle warrant further exploration. As a result of hormone-driven changes throughout various stages of female reproduction, endogenous creatine synthesis, creatine transport, creatine kinase kinetics, and creatine bioavailability are altered over time, highlighting the potential positive implications for dietary creatine supplementation for females . Creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance. That extra strength and boost can go a long way in developing a lean and fit body. ” But in terms of other creatines that I’ve tried, it’s definitely among the best and I thought it was pretty good. Potassium is a mineral rich in electrolytes that maintain hydration and support muscle strength. As reviewed in detail by Dolan et al. , there are currently 12 studies of the effects of creatine supplementation on brain creatine or PCr concentrations. As this is a growing field, the purpose of this short review is to provide an update regarding the effects of creatine supplementation on brain health in humans beyond what is discussed in Dolan et al. . This is a growing field of research, and the purpose of this short review is to provide an update on the effects of creatine supplementation on brain health in humans. A 2017 meta-analysis of 22 studies found creatine supplementation increased strength by an average of 8% and power output by 14% compared to placebo groups. However, only three of these studies showed an improvement compared to placebo 25,27,39. Performance outcomes for each included study are presented in Table 2. Reporting of results was clear across all studies although one did not report p-values for statistical tests . The market has endless brand options promising to provide high-quality creatine. Most of these comments praise the product for its effectiveness and quality. As a result, it becomes easier to dissolve in water and absorb in your body, which translates into better results. To understand, you must first know that creatine has several iterations. You might have heard about creatine before, but wonder what all this “micronized” business is about? It’s usually a little pricier to get creatine in pills, plus you get some extra Vitamin C and the pills are vegetarian, so you may be comfortable with the price. Note that the capsules are made from vegetable cellulose so they’re vegetarian, unlike a lot of creatine capsules. They’ve got their own magazine, they sell dozens of products related to nutrition, and their site says many of their strategies are “so advanced they’re probably 10 to 20 years ahead of the medical mainstream.” They offer a 60-day money-back guarantee and free shipping on orders over $59. We also like that Nutricost manufactures its products in a GMP-compliant facility. We’ve tried 17 different Nutricost products — including one of the best protein powders we’ve tested — and have found the brand’s customer service to be responsive and helpful. (2)(3) If you’re looking for a robust formulation with more potential benefits, this super-powered creatine may be for you. It does, however, have a stamp of approval from Informed Choice, one of the leading third-party labs in the supplement space. In the only study to include a placebo (control) group, Candow et al. (2015) determined whether the strategic ingestion of creatine (immediately before vs. immediately after resistance training sessions) influenced changes in muscle mass and strength from resistance training over time. In addition, participants in the studies by Antonio and Ciccone (2013) and Jurado-Castro et al. (2021) consumed creatine on non-training days which may have also influenced their findings. These are major limitations in establishing the efficacy of creatine timing, as initial (pre-supplementation) intramuscular creatine stores, dietary intake of creatine, age, sex, and type II muscle fiber content and size play an important role in determining an individual's responsiveness to creatine supplementation (Syrotuik and Bell, 2004; Candow et al., 2019b). However, the respective study designs do not provide definitive clarification as to whether the timing of creatine supplementation is important. Finally, creatine was consumed twice (morning or immediately before training session) and following (immediately after training sessions or pre-sleep) which further eliminates the ability to conclude when the optimal time is to consume a creatine-containing compound to increase muscle mass and performance. He stated that a resistance exercise using the flat pyramid loading pattern system increases oxidative DNA damage and lipid peroxidation in athletes. Additionally, the results of Araujo et al. revealed that creatine consumption acts in an additive manner to exercise to raise the antioxidant enzymes in rat livers . Creatine supplement consumptions possibly have a synergistic effect with resistance training in modulating SOD activity in the heart . Nevertheless, anecdotal reports about side effects persist primarily from popular and social media and on the Internet. To write a review, you can log in here. 600.000+ businesses use Trustindex to collect and display Google reviews easily. Maxinutrition and the University of Greenwich are providing joint funding with to one of the author’s PhD project; however, this does not affect the purpose of the review and its content. Furthermore, in sports that demand significant cumulative energy, such as long-distance races, biking, or triathlons, athletes have observed performance enhancements with Cr supplementation. My bench press increased by 15 pounds, and I could complete an extra rep or two on most exercises during weeks 3-4 of supplementation. Rahimi stated that consuming 20 g of creatine per day for seven days reduces MDA and 8-hydroxy-2′-deoxyguanosine (8-OHdG) after resistance training. In conditions of progressive chronic stress and in resistance training, the supplementation seems to exert a synergistic effect due to the compatibility of resistance training with creatine, which includes the enzymatic compatibility of cellular signaling with SOD in heart tissue. In fact, several studies have demonstrated that chronic creatine supplementation, even over extended periods such as 5 years, does not adversely affect kidney function in healthy athletes 78,79. Creatine monohydrate supplementation has been shown to increase body mass by 1–3 kg after short-term use (5–7 days) 72,73. Taking breaks from creatine supplementation allows the body to reset and may enhance its efficacy during key performance periods. ATP is the primary energy source for muscle contractions during intense physical activity. This product is a convenient, effective choice for those serious about maximizing their training efforts and results. By promoting faster recovery and supporting overall muscle health, it is ideal for athletes and anyone looking to take their fitness routine to the next level. Conversion of creatine to creatinine (A) and influence of pH on creatine stability in solution (B). However, creatine is not as stable in solution due to intramolecular cyclization that converts creatine to creatinine (see Figure 4A). For example, Jäger reported that CrM powder showed no signs of degrading to creatinine even with temperatures up to 40 °C (104 °F) for more than three years. The water in CrM can also be removed when exposed to heat at about 100 °C yielding anhydrous creatine that is 100% creatine . This provides a powder containing 87.9% creatine that readily dissociates into creatine and water upon oral ingestion.