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11 Best Creatine Supplements for Muscle Gain and Strength

These top brands can help improve your workout in no time.

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VerifiedMedically reviewed by Nutrition & Fitness Lab Director
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If you are interested in muscle building and gaining weight for strength, creatine is an amino acid that can help you meet your goals and provide endurance as well. It has a large following among athletes, from college to professional levels, as well as in the military and is generally regarded as safe and effective.

"Creatine naturally occurs in the brain and muscles, and is obtained in small amounts from meat and fish," according to Kelly Jones, MS, RD, CSSD, board certified sports dietitian and founder of Student Athlete Nutrition. In fact, approximately 95% of creatine is stored in the muscles and used during physical activity to supply energy to your muscles. Many studies have shown improvements in "quick burst" of energy, "making it the optimal fuel for quick, high intensity muscular movements lasting up to 18 seconds," says Jones. Additionally, "while the mechanism of action is still unknown, creatine has also been found to have antioxidant effects," she adds.

There are an overwhelming amount of creatine supplements on the market, as well as different forms (although creatine monohydrate is the most popular and most researched form). Supplements are not regulated by the U.S. Food and Drug Administration (FDA) which can make it difficult to choose the right one for you. That's why our team of registered dietitians within the Good Housekeeping Institute Nutrition Lab reviewed dozens to find the best creatine supplements for men and women to aid with strength training and muscle building. Here are some of the top picks, according to experts.

Our top picks:

You can learn more about what creatine is and how we evaluate creatine supplements - including tips for what to look for when choosing the best creatine supplement for you - at the end of this guide. Please note that price per dosage is based on the price at the time of publication.

1
Best Overall Creatine Supplement

BULKSUPPLEMENTS.COM Creatine Monohydrate Powder

Creatine Monohydrate Powder

Pros

  • Mixes well in water and smoothies
  • Affordable

Cons

  • Bag can be difficult to close and scoop is not included

We consulted with a panel of competitive athletes, and this is one of the brands that was frequently mentioned because it is "flavorless, mixes well in most liquids including water and workout smoothies." According to the athletes, while "some forms of creatine can taste a little chalky, this brand passes the test with a relatively fine texture without grittiness." It is a top picks of ours due to having one of the lowest price per doses amongst the approved creatine monohydrate powders in our roundup.

TypePowder
Dose per serving5 grams
Price per dose$0.29
FormCreatine monohydrate
2
Best Value Creatine Supplement

NOW Creatine Monohydrate

Creatine Monohydrate

Pros

  • No artificial flavors, sweeteners, additives or preservatives
  • Vegan and Non-GMO

Cons

  • Only available unflavored

This choice has multiple safety certifications that stand out, including being GMP and UL certified. It is also vegan and non-GMO. According to DJ Blatner, RDN, author and NOW Wellness Expert, in addition to the rigorous in-house testing the brand performs to ensure quality, safe and effective products, their sports nutrition line – including creatine – "is third-party certified via Informed Sport for added purity assurance." NOW Sports also doesn’t include any artificial flavors, sweeteners, additives or preservatives in their products, and as an added bonus, for price per dose, this pick stands out as the best value.

TypePowder
Dose5 grams
Price per dose$0.28
FormCreatine monohydrate
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3
Best Creatine Supplement on Amazon

Thorne Research Creatine

Creatine

Pros

  • NSF-certified
  • Texture is smooth and not gritty

Cons

  • Due to supply-chain issues, the company no longer uses Creapure Creatine

This NSF-certified brand is banned substance tested, meaning it's guaranteed-free from prohibited substances, such as hormones, anabolic steroids, and diuretics and it is tested for heavy metal, pesticide and herbicide contamination. It is also a partner of 11 U.S. Olympic Teams, according to the company website. It mixes easily, is unflavored, odorless and has no grittiness to it when mixed in water. The company recommends taking it 30 to 90 minutes before or after exercise.

TypePowder
Dosage 5 grams
Price per dose$0.40
FormCreatine monohydrate
4
Best Creatine Supplement for Muscle Growth

ProMix Nutrition Creatine Micronized Monohydrate

Creatine Micronized Monohydrate

Pros

  • NSF certified
  • Consumers claim it mixes easily

Cons

  • More expensive than others

This pick was founded by registered dietitian Albert Matheny MS, RD, CSCS, who is the founder of Promix and co-founder of SoHo Strength Lab. He is an exercise physiologist, food scientist and former division 1 athlete. Matheny claims to source all the ingredients directly himself, and formulates all the products based on scientific research. Every batch of product is third-party lab tested and NSF-certified. All Promix products are free of gluten, soy, corn, stevia, gums and fillers.

FormPowder
Dose5 grams
Price per dose$0.33
FormCreatine monohydrate
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5
Best Creatine Capsule Supplement

Kaged Muscle Creatine HCl Capsules

On Sale
Creatine HCl Capsules

Pros

  • Informed Choice and Informed Sport approved
  • Convenient capsules for on-the-go

Cons

  • May have to take more than one capsule daily

Creatine hydrochloride (HCL) is a newer form of creatine and while users claim that it has better absorption and solubility, there has not been enough research conducted to indicate a significant difference between the two forms. Creatine HCL is usually chalky and can leave a sour and/or bitter taste in your mouth, but this supplement is available in capsule form which can resolve that. This pick is Informed Choice and Informed Sport-approved. Capsules can be convenient while traveling, and this company also offers the supplement in a non-grainy powder form.

TypeCapsules
Dosage1 capsule (750mg)
Price per dose$0.33
FormCapsules
6
Best Creatine Supplement for Athletes

Klean Athlete Klean Creatine

Klean Creatine
Credit: Klean Athlete

Pros

  • NSF-certified
  • Non-GMO with no artificial flavors or ingredients

Cons

  • Only available as unflavored

Created by athletes for athletes, this brand is NSF third-party certified and GMO-free with no artificial flavors or ingredients. A team of medical advisors, including professional sports dietitians, consult on the Klean Athlete products. Reviewers on Amazon say that its best quality is that it dissolves easily and is truly flavorless.

TypePowder
Dose5 grams
Price per dosage$0.48
FormCreatine monohydrate
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7
Best Vegan Creatine Supplement

NAKED nutrition 100% Premium Creatine Monohydrate

100% Premium Creatine Monohydrate

Pros

  • Produced in a GMP-certified and FDA-approved facility
  • Non-GMO and certified vegan

Cons

  • Some customers report a gritty texture

Founded by a former track and cross-country athlete, Naked keeps things simple without added and unnecessary ingredients. It is GMO-free, certified vegan, gluten-free and dissolves easily into liquids. It is produced in a GMP-certified and FDA-approved facility. Naked is third-party tested for heavy metals, with lab results available on the company's website.

TypePowder
Dose5 grams
Price per dosage$0.37 ($0.30 sale price)
FormCreatine monohydrate
8
Best Pre-Workout Creatine Supplement

Gnarly Nutrition Creatine Pure Performance & Power Unflavored

Creatine Pure Performance & Power Unflavored

Pros

  • NSF-certified
  • Vegan, kosher and halal certified

Cons

  • More expensive then others

With a "no one-size fits all athlete" approach, Gnarly was founded by Eli Kerr, an outdoor enthusiast and former outdoor recreation therapist to help "athletes facilitate their potential," according to the company's website. This NSF-certified choice uses Creapure creatine, a brand name for creatine monohydrate, produced in Germany. It is unflavored, vegan, kosher and halal certified and has been tested for banned substances and heavy metals.

TypePowder
Dose5 grams
Price per dose$0.61
FormCreapure creatine monohydrate
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9
Best Chewable Creatine Supplement

Universal Nutrition Creatine Chews Creatine Monohydrate

Creatine Chews Creatine Monohydrate

Pros

  • Easy to use for on-the-go and when traveling

Cons

  • Some customers report that taste can be chalky

These chewable wafers come in a tablet form, making them a great choice when traveling or on-the-go. They also have a grape flavoring, which may be preferred by some. Some reviewers say they can taste a bit chalky, but most appreciate being able to take creatine without drinking it.

TypeChewable wafers
Dose5 grams - four tablets per day
Price per dose$0.88
FormCreatine monohydrate
10
Best Post-Workout Creatine Supplement

Optimum Nutrition Micronized Creatine Powder

Micronized Creatine Powder

Pros

  • Informed Choice-certified
  • Also available in capsule form

Cons

  • Expensive

While this brand remains a top pick on Amazon, some of the athletes we spoke with use this brand to mix into smoothies over water because it can have a slightly chalkier and grainer texture. That said, it is a preferred brand by some athletes we consulted because it is banned substance tested, Informed Choice-certified and relatively well-priced. This pick is also available in capsules.

TypePowder
Dose5 grams
Price per dosage$0.42
FormCreatine monohydrate
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11
Best Unflavored Creatine Supplement

Muscle Feast Creatine Premium Creatine with Creapure

Creatine Premium Creatine with Creapure

Pros

  • Third-party tested and approved by Labdoor
  • Available in multiple flavored options including; green apple, tangerine, watermelon, grape and peach mango, among other

Cons

  • Some customers report it can be grainy

Flavorless, vegan, keto, certified kosher and gluten-free, this pick is also available in flavored options, which may be preferable for some. This company is third-party tested and approved by Labdoor, which gives it an A+ rating for having undetected levels of heavy metals. It uses Creapure creatine monohydrate. which is regularly tested for banned substances.

TypePowder
Dose5 grams
Price per serving$0.65 ($0.62 sale price)
FormCreapure creatine monohydrate

How we chose the best creatine supplements

"

While there are many creatine options to chose from most are available in powder form and as creatine monohydrate. We evaluated our choices based on the following criteria:

✔️Third-party tested: The FDA does regulate supplements, but the industry overall is poorly regulated, so we only looked at companies that conduct third-party testing by credible institutions such as USP, NSF, Labdoor, Informed-Choice and Informed Sport, to ensure quality standards and that what is on the product label is in fact what consumers are purchasing. We reviewed marketing claims, ingredient lists and product quality and prioritized companies that test for heavy metals, pesticide and herbicide contamination among others items of concern.

✔️Types of creatine: we looked for a variety of forms of creatine that could accommodate a range of dietary preferences, although most forms of creatine contain one ingredient and the majority are available as a powder. We looked for brands that provide creatine that mixes easily into water and smoothies, since that is the popular way to use creatine.

✔️Ingredients: We prioritized companies that use better quality ingredients, free from artificial preservatives, sweeteners, fillers, synthetic dyes and colors.

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What to look for in a creatine supplement

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When taken in the recommended dose, creatine is generally recognized as safe and is allowed by collegiate and professional sports.

When purchasing creatine, look for products that as always, have been third party tested and contain minimal ingredients. Avoid products with additives, artificial colors, flavors and sweeteners. Pay attention to other added ingredients such as caffeine.

✔️ Form and size: There are a variety of creatine supplement forms available, including tablets, powders and capsules. The majority of athletes we consulted favored the powder form because it was easily to blend in pre- and post-workout shakes and smoothies. The capsule and tablet forms are easy to use when traveling or more convenient when on-the-go.

✔️ Certifications: The U.S. Food and Drug Administration does not evaluate supplements for safety, purity or efficacy. Therefore, we recommend choosing brands that have been certified by a third party to ensure that what the label states is in them is accurate. Select brands that are verified by USP or NSF and carry their individual seals, or ones that are granted by an independent, third party organization that asserts quality control via purity tests and ingredient fact-checking. Supplements carrying the USP and NSF seal have had their ingredient list verified, and have cleared tests for manufacturing contaminants like lead or other heavy metals. Additionally, Informed Sport certification tests for over 250 banned substances. Other third party labs, such as ConsumerLab.com, provide their own testing and verification on a range of supplements.

Shoppers can also turn to the FDA's Good Manufacturing Practices.

preview for What to Know About Creatine
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Who should take creatine?

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Creatine is generally recommended as safe in healthy individuals, and to take for up to five years, and while it has historically been recommended for athletes, that is changing.

Recent studies have suggested a correlation between creatine supplementation and improved short term-memory, which may be beneficial for elderly or stressed individuals, according to the study, although more research is needed.

"I recommend creatine to nearly all adults! I find it most helpful to athletes of all levels, including those who are recreationally active, anyone struggling with mental health and the aging population, particularly those at risk of cognitive decline or who deal with Parkinson's or other neuromuscular disorders," says Jones.

Take note, it is always best to consult your healthcare provider before adding any new supplements into your regimen.

What is the recommended dose of creatine?

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Research shows that creatine is well tolerated when taken at the recommended dose of 3-5 grams per day, or 0.1 g/kg of body mass, per day. According to Jones, "I almost always recommend a daily 3-5 gram dose, but note that it isn't a big deal if you miss a few days. Unless you're a competitive athlete in season, you don't have to worry about bringing it on vacation either."

"For those who have experienced traumatic brain injury, such as concussions, or who haven't been taking creatine and are coming out of a surgery that damages muscles, a loading phase is recommended, where you would take 0.3 g/kg of your weight in 3-4 doses for 5-7 days and then drop to the 3-5 grams daily."

The efficacy of taking creatine for cognitive improvement is still under research. These are broad recommendations and not individualized. It is always best to consult with your healthcare provider before taking any supplement.

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What are the benefits of taking creatine?

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According to Jones, while it has become well accepted that supplementation may directly benefit muscle mass and strength for athletes in power sports, or indirectly support strength for other athletes, "creatine research is showing it can also benefit athletes and active individuals by increasing aerobic threshold, enhancing the storage of carbs as energy in the muscles, and improving recovery from exercise."

Additionally, Jones adds that creatine supplementation may also help preserve muscle during periods of inactivity as well as with aging. It is being researched as beneficial to those with illnesses such as Parkinson's disease, ALS, and muscular dystrophy.

Is creatine safe and are there any side-effects to taking it?

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As discussed above, creatine has been studied in everyone from infants to adolescents to elderly and even at high doses, studies have not produced negative side effects in healthy individuals, when taken at recommended doses. "There are a lot of myths about creatine that aren’t based on science, with some of the most common being that it causes kidney problems and muscle cramping," adds Jones. There is concern that it could be related to hair loss in men. These myths have been disputed according to research studies.

Some of the athletes we spoke with reported gastrointestinal distress upon initiation of supplementing with creatine that quickly subsided. According to studies, this could be a side effect with higher doses.

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Will you gain weight taking creatine?

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Weight gain from creatine is a concern for some and a goal for others. With most healthy individuals, it is common to have small weight fluctuations, regardless of supplementation use, on a daily basis. Jones points out that, "even without creatine, the scale can shift by 5 pounds or more in a single day, or even a single long training session, so getting hung up on whether a couple of pounds came from creatine supplementation isn’t worth it."

She adds, "where we might see increases in weight in the short term is related to body water retention. This is most notable if you engage in a creatine-loading phase."

Athletes that we spoke with reported weight gain during their loading phase which they mentioned might be beneficial to which facilitated lifting heavier weight and building overall strength. Overall studies show that creatine "does not always lead to weight gain from water retention" and more importantly it "does not increase fat mass."

Why trust Good Housekeeping?

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As a registered dietitian, Amy Fischer has worked with thousands of patients in several clinical settings for over 10 years including working with gastrointestinal and heart transplant patients. Her goal is to help people improve their health through whole foods and a nutritious diet. Amy believes that food is to be enjoyed whatever your diet goals may be and that ideally, the focus should be on improving overall health, eating and living better.

Headshot of Amy Fischer M.S., R.D., C.D.N.
Amy (she/her) is a registered dietitian with the Nutrition Lab at the Good Nutritional Institute, Nutritional Nutrition- and Health-Related Content and Product Testing. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU. Prior to Good Hospitals, she worked at one of the largest teaching hospitals in New York City as a taught Dietitian. She has authored effective nutrition in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.
Headshot of Stefani Sassos, M.S., R.D.N., NASM-CPT
Medically reviewed byStefani Sassos, M.S., R.D.N., NASM-CPT
Nutrition & Fitness Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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