Creatine is a compound produced by the physique and located naturally in quite a lot of meals.
Creatine dietary supplements are sometimes used to boost athletic efficiency, enhance energy, and cut back muscle harm (1, 2, 3).
Creatine monohydrate, which consists of a creatine molecule paired with a water molecule, is the commonest and the best-researched kind of creatine complement (1).
Different sorts are additionally accessible. They mix creatine with different compounds meant to extend absorption or increase efficiency, reminiscent of magnesium, citric acid, malic acid, or hydrochloride.
Nevertheless, not all creatine dietary supplements are created equal, and with so many choices accessible, discovering a top quality complement could be difficult.
The merchandise included on this article have been chosen based mostly on the next standards:
- high quality of substances
- lack of components, fillers, and synthetic colours or flavors
- the usage of third-party testing for banned substances and contaminants
- adherence to good manufacturing practices
Listed here are 10 of the very best creatine dietary supplements.
Thorne Analysis is an organization centered on producing high-quality, sustainably sourced dietary supplements.
This unflavored product incorporates 5 grams of creatine per serving and is freed from gluten, soy, dairy, yeast, and different main allergens.
It’s additionally NSF Licensed for Sport, which means that it has undergone third-party testing to make sure that it’s freed from dangerous contaminants and particular substances which are banned for athletes.
Finest general — runner-up
Klean Athlete Klean Creatine
With 5 grams of creatine monohydrate per serving, this product from Klean Athlete is good for these looking for a easy but high-quality creatine complement.
Like most different Klean Athlete merchandise, Klean Creatine is NSF Licensed for Sport to make sure that it meets strict high quality requirements.
It’s additionally unflavored and could be simply combined into smoothies, shakes, and juices.
Finest for post-workout
Nutricost Creatine Monohydrate Powder
Formulated particularly as a pre- and post-workout complement, this product from Nutricost incorporates 5 grams of creatine monohydrate per serving and is freed from synthetic components, fillers, or preservatives.
Not solely is it made with none genetically modified organisms (GMOs), however it’s additionally gluten-free and manufactured in a GMP-certified facility, which means that it adheres to strict security and high quality requirements set by the Meals and Drug Administration (FDA). It has additionally gone via third-party testing at an ISO accredited lab.
Along with the unflavored model, it’s additionally accessible in flavors like fruit punch and blue raspberry, which could be combined into your favourite beverage after you exercise.
Finest for muscle progress
Genius Creatine Energy Matrix
If growing muscle mass is your major purpose, this creatine complement from The Genius Model is a good choice.
It incorporates 5 grams of creatine monohydrate per serving, together with beta-alanine, an amino acid that has been proven to enhance train efficiency and enhance ranges of carnosine within the muscle (4).
It’s additionally naturally sweetened with stevia and monk fruit extract and is on the market in each unflavored and inexperienced apple varieties, which could be simply added to protein shakes and smoothies.
Better of all, all merchandise from The Genius Model are freed from fillers, synthetic substances, and banned substances for athletes.
Muscle Feast Creapure® Creatine Monohydrate
Accessible in eight completely different varieties starting from tangerine to blue ice pop, Creapure® is a high-quality product that scores the highest spot because the best-flavored creatine complement available on the market.
It incorporates 5.4 grams of creatine in every serving and is constructed from Creapure, which is a extremely purified type of creatine monohydrate.
Muscle Feast Creapure® can be freed from fillers and all substances bear third-party testing to make sure security, purity, and efficiency.
What’s extra, this creatine complement can be licensed vegan, kosher, and gluten-free, making it a good selection for these with dietary restrictions.
BulkSupplements Creatine Monohydrate
This high-quality complement is a handy and cost-effective manner to assist ramp up your consumption of creatine.
It incorporates 5 grams of creatine monohydrate per serving and is formulated with none components or additional substances, reminiscent of gluten, sugar, soy, dairy, or yeast.
Plus, BulkSupplements may present a Certificates of Evaluation (COA) upon request, which is an in depth doc that gives info on the standard, energy, and specs of a product.
This product will not be solely freed from synthetic colours, flavors, and sweeteners but additionally made with none GMOs and incorporates only one ingredient. It’s additionally independently third-party examined for any heavy metals.
It’s likewise licensed vegan and licensed gluten-free, making it a fantastic choice for these with meals allergy symptoms or dietary restrictions.
Moreover, Bare Creatine by Bare Vitamin incorporates 5 grams of creatine monohydrate and could be simply dissolved in your favourite pre- or post-workout beverage.
Optimum Vitamin Micronized Creatine Capsules
When you favor the comfort and ease of capsules over powders, these creatine capsules from Optimum could also be a good selection.
All Optimum Vitamin dietary supplements are lab examined and manufactured in GMP-certified services.
Every serving incorporates roughly 2.5 grams of pure creatine per two capsules, and capsules comprise zero energy or carbohydrates.
Optimum Vitamin creatine capsules are bought in three bottle sizes, 100-, 200- and 300-count.
Finest for athletes
1st Phorm Micronized Creatine Monohydrate
This micronized creatine product from 1st Phorm is made for athletes trying to enhance endurance, energy, and stamina.
It options 5 grams of monohydrate creatine per serving and could be combined in water, juice, or your favourite beverage.
All 1st Phorm merchandise are third-party examined for high quality, efficiency, and allergens.
1st Phorm additionally means that prospects eat not less than 120 oz of water every day if they’re utilizing this creatine complement.
Proven4 Sport Pre-Recreation Method
Whether or not you’re an informal gym-goer or aggressive athlete, this pre-workout complement from Proven4 Sport may also help increase your train routine.
Every serving incorporates 2 grams of creatine monohydrate, together with a mix of different substances like B nutritional vitamins, caffeine, and amino acids.
What’s extra, this product is NSF Licensed for Sport and accessible in quite a lot of flavors, together with blue raspberry, cherry limeade, fruit punch, and watermelon.
When choosing a creatine complement, make sure you examine the ingredient label rigorously and search for merchandise freed from synthetic flavors, sweeteners, colours, and fillers every time doable.
Nevertheless, be aware that some dietary supplements could comprise added carbs or protein, which may also help enhance the retention of creatine (5).
You must also pay shut consideration to the dosage of creatine dietary supplements.
It’s typically beneficial to begin with a loading section of 20 to 25 grams per day for five to 7 days to extend muscle shops of creatine, adopted by a upkeep dosage of three to five grams every day thereafter (6).
If doable, you must also select dietary supplements which have undergone third-party testing and are licensed by organizations like NSF or Knowledgeable-Alternative to make sure security and high quality.
Some corporations may present a COA upon request, which provides detailed details about the purity and efficiency of merchandise.