Best Creatine Supplements 2025
Evidence-based reviews of pure creatine monohydrate for strength, power, and muscle growth
Why Creatine Is the Most Researched Supplement
Creatine monohydrate is one of the most extensively studied sports supplements, with hundreds of peer-reviewed studies demonstrating its effectiveness for increasing strength, power output, and muscle mass. It works by replenishing ATP (adenosine triphosphate), the primary energy currency in muscle cells during high-intensity exercise.
Unlike many supplements with questionable benefits, creatine has been shown in clinical trials to improve performance in activities requiring short bursts of intense effort, such as weightlifting, sprinting, and high-intensity interval training. Research published in the Journal of the International Society of Sports Nutrition confirms that creatine monohydrate is the most effective form available.
The International Society of Sports Nutrition position stand states that creatine monohydrate is not only effective but also safe for healthy individuals when used at recommended doses. Benefits extend beyond muscle and strength, with emerging research suggesting cognitive benefits, particularly in situations requiring short-term memory and reasoning.
Quick Tip: Look for pure creatine monohydrate with at least 5g per serving. Third-party testing (NSF Certified for Sport or Informed-Sport) is essential for competitive athletes. Avoid proprietary blends and unproven forms like creatine HCL or buffered creatine.
Quick Comparison
| Rank | Product | Serving | Price | Rating |
|---|---|---|---|---|
| #1 | Thorne Creatine Thorne | 5g creatine monohydrate | $30-35 | ★4.8 |
| #2 | Optimum Nutrition Micronized Creatine Monohydrate Optimum Nutrition | 5g micronized creatine monohydrate | $25-30 | ★4.7 |
| #3 | Transparent Labs Creatine HMB Transparent Labs | 5g creatine monohydrate + 2g HMB | $40-45 | ★4.6 |
| #4 | Bulk Supplements Creatine Monohydrate Bulk Supplements | 5g pure creatine monohydrate | $18-24 | ★4.5 |
| #5 | Klean Athlete Klean Creatine Klean Athlete | 5g creatine monohydrate | $32-38 | ★4.7 |
Thorne Creatine
Thorne Creatine is NSF Certified for Sport, meaning it has been tested for over 270 banned substances. This makes it ideal for competitive athletes who need to ensure compliance with anti-doping regulations while getting pure, effective creatine monohydrate.
Key Features
- NSF Certified for Sport
- Third-party tested for banned substances
- Ultra-pure creatine monohydrate
- No additives or fillers
Pros & Cons
Pros:
- +Trusted by professional athletes
- +Rigorous third-party testing
Cons:
- -Premium pricing
- -Smaller container size
Optimum Nutrition Micronized Creatine Monohydrate
Optimum Nutrition offers micronized creatine monohydrate at an excellent price point. The micronization process breaks down the particles for better mixing and potentially improved absorption, making it a popular choice for both beginners and experienced users.
Key Features
- Micronized for better mixability
- Pure creatine monohydrate
- Widely available and trusted
- Large container options (up to 2000g)
Pros & Cons
Pros:
- +Excellent price per serving
- +Mixes easily without clumping
Cons:
- -No third-party sport certification
- -Basic product with no added ingredients
Transparent Labs Creatine HMB
Transparent Labs combines creatine monohydrate with HMB (beta-hydroxy beta-methylbutyrate), a leucine metabolite that may help preserve muscle mass during calorie deficits. While HMB research is less robust than creatine, this combination appeals to those focused on body recomposition.
Key Features
- Combines creatine with HMB
- Third-party tested for purity
- Non-GMO and gluten-free
- No artificial colors or preservatives
Pros & Cons
Pros:
- +HMB may enhance muscle retention
- +Clean ingredient profile
Cons:
- -Higher price point
- -HMB research is mixed
Bulk Supplements Creatine Monohydrate
Bulk Supplements offers straightforward, affordable creatine monohydrate powder. Their no-frills approach means you get pure creatine without paying for marketing or fancy packaging, making it ideal for budget-conscious users who want effective supplementation.
Key Features
- Laboratory tested for purity
- No fillers or additives
- Bulk packaging options
- Made in USA facility
Pros & Cons
Pros:
- +Extremely affordable
- +Pure creatine with no extras
Cons:
- -Basic resealable bag packaging
- -No sport certification
Klean Athlete Klean Creatine
Klean Athlete is designed specifically for competitive athletes who need NSF Certified for Sport products. Like Thorne, it undergoes rigorous testing to ensure compliance with anti-doping regulations, making it a safe choice for those subject to drug testing.
Key Features
- NSF Certified for Sport
- Batch-tested for banned substances
- Formulated for athletes
- Clean label certified
Pros & Cons
Pros:
- +Rigorous testing for competitive sports
- +Trusted in professional athletics
Cons:
- -Premium pricing
- -Limited availability in some regions
Creatine Buying Guide
How Creatine Works
Creatine increases your muscles' phosphocreatine stores, which are used to produce ATP during high-intensity exercise lasting 10 seconds or less. By increasing phosphocreatine availability, creatine helps you perform more reps, lift heavier weights, and recover faster between sets.
This enhanced training capacity leads to greater strength and muscle gains over time. Research shows that creatine supplementation typically results in 5-15% strength improvements and 1-3 kg of lean muscle mass gains over 4-12 weeks when combined with resistance training.
Creatine Monohydrate vs Other Forms
Despite marketing claims, creatine monohydrate remains the gold standard. Studies comparing creatine monohydrate to newer forms (HCL, ethyl ester, buffered) have found no superior benefits from alternative forms, and monohydrate is the most researched and cost-effective option.
The International Society of Sports Nutrition states that creatine monohydrate is the most effective nutritional supplement currently available for increasing high-intensity exercise capacity and lean body mass during training.
Dosing Protocols
Option 1: Loading Phase (Optional)
- Days 1-5: 20g per day (divided into 4 doses of 5g)
- Day 6 onward: 5g per day maintenance
- Saturates muscles faster (5-7 days vs 3-4 weeks)
Option 2: Maintenance Dose Only
- 5g per day from day one
- Achieves same muscle saturation in 3-4 weeks
- May reduce digestive discomfort for some users
Timing is flexible. While some research suggests post-workout may be slightly better, the difference is minimal. Consistency is more important than timing.
Safety and Side Effects
Creatine monohydrate has an excellent safety profile in healthy individuals. Decades of research have found no adverse effects on kidney or liver function in healthy people taking recommended doses. The myth that creatine damages kidneys has been thoroughly debunked by clinical research.
The most common side effect is water retention, as creatine draws water into muscle cells. This typically results in 1-3 pounds of weight gain in the first week. Some users may experience mild digestive discomfort, especially during loading phases, which can be minimized by splitting doses and taking with food.
Important: Individuals with pre-existing kidney disease should consult a healthcare provider before using creatine. Stay well-hydrated when supplementing with creatine.
Who Should Take Creatine
- Strength and power athletes (weightlifters, sprinters, football players)
- Bodybuilders and those focused on muscle growth
- High-intensity interval training (HIIT) participants
- Vegetarians and vegans (who typically have lower baseline creatine stores)
- Older adults looking to maintain muscle mass and strength
What to Avoid
- Proprietary blends that don't disclose exact creatine content
- Products claiming superior absorption without peer-reviewed research
- Creatine supplements with excessive added ingredients or stimulants
- Overpriced products marketing unproven forms of creatine
- Products without third-party testing if you're a competitive athlete
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Medical Disclaimer
This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Consult with a healthcare professional before starting any supplement regimen, especially if you have pre-existing medical conditions or take medications. Individual results may vary.
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