If you think creatine is just about weightlifting, you’re missing out on a lot that this supplement has to offer. While it does function as an energy source for short-term, high-intensity exercise, it also has many other benefits beyond that, including possible improvement in cognitive function and helping to maintain muscle mass in the average person.

Creatine is a compound our bodies produce naturally, it can also be found in foods, such as meat and fish, and it is widely available in a supplement form. Creatine gets stored in our bodies, where it is used as energy. Creatine supplements can enhance these stores, allowing you to work out at higher intensities for longer periods of time. This could lead to improvements in strength, muscle growth, and exercise performance.  It may also help prevent injury and enhance post-exercise recovery. While most of the research on creatine focuses on athletes, some studies show creatine supplements may also benefit people with neurodegenerative diseases, heart disease, high cholesterol and triglyceride (fat in the blood) levels, and pre and post-menopausal women hoping to build and maintain muscle.

To find the best creatine supplements on the market, we tested 20 of the top-rated offerings in this category in the Verywell Testing Lab. Our in-house registered dietitians analyzed research, interviewed experts and evaluated these supplements on the quality of ingredients, third-party testing certifications, and nutritional profiles. To test these supplements, we mixed a serving of each with water in a shaker bottle and then rated them on flavor, texture, aftertaste, smell, and value. Keep in mind that many creatine supplements are similar in that they are mostly flavorless and tasteless powders. A few things that may distinguish them are aftertaste, texture, solubility, and the presence of a faint scent. We combined this knowledge with our lab results, third-party testing data, nutrition analysis, and overall value to bring you our list of the best 8 creatine supplements.

Where We Stand

After testing 20 high-quality creatine supplements on the market, we chose Optimum Nutrition Micronized Creatine Monohydrate Powder as our top choice because it is third-party certified, has a neutral flavor and smell with no aftertaste, and is budget-friendly. For an option that’s easy to store on your shelf or throw in your gym bag, consider Momentous Creatine.

We Also Tested

While they did not make our top list, we also tested other creatine supplements that we think are worth mentioning:

• Gnarly Nutrition Gnarly Creatine: We like that Gnarly Nutrition Gnarly Creatine is an NSF Certified for Sport creatine powder. It has a neutral taste and smell with no strong aftertaste and is packaged in a bag for easy storage. Our testers, however, found it difficult to mix, cloudy appearing in water, and it is on the expensive side.
• Thorne Creatine: Thorne Creatine is another high-quality, NSF Certified for Sport creatine supplement. It dissolves well when mixed with liquids, has a neutral smell, and contains only creatine monohydrate and no other ingredients. We found during testing though, that the taste is somewhat bitter, with a 2/5 ranking, and it leaves behind an aftertaste.

How We Research and Test Creatine Supplements

We tested 20 top creatine supplements in the Verywell Testing Lab, mixing together creatine and water in ratios according to packaging instructions. We evaluated each product based on the following criteria:

• Nutrition: To determine a nutrition score, we considered creatine type, added ingredients, and any sweeteners present in the creatine supplements. We also noted whether products were third-party tested and certified.
• Flavor: After tasting each drink, we paid attention to flavor. All of the products were advertised as unflavored, although we noted whether they did have any taste, if the taste was good or bad, neutral or strong.
• Texture: We tested the texture of each product, checking whether the powder was grainy or smooth. Once mixed with liquid, we analyzed how well it dissolved, whether any residue was left on the bottom of the bottle, and the color of the mixture after shaking. We also tested whether the final product was clumpy, chalky, creamy, liquidy, or had any other notable texture.
• Aftertaste: After taking a few sips, we determined whether the drink left behind an aftertaste. If so, we noted whether the aftertaste was positive or not and how this impacted the experience.
• Smell: We noted whether there was a smell to the product when the container was opened and added to liquid, and if so, whether the smell was off-putting. 
• Value: We assessed the value of each product by reviewing the cost compared to the overall quality of the supplement as well as number of servings per container.

Are Creatine Supplements Beneficial? 

Creatine supplements may be beneficial depending on your goals and reasons for taking them. They may be useful in the following situations:

• Strength training: Creatine supplements have been widely studied for their ability to support muscle growth, improvements in strength, and enhanced recovery from exercise. Since they enhance your stores of creatine, which serves as a source of energy during exercise, they enable you to work out at high intensities for longer periods of time.
• Short-duration exercise: If you do high-intensity, short-duration exercise, such as sprinting or start-and-stop sports like soccer, creatine supplements may be beneficial. They may also help with injury prevention and improved tolerance to exercising in hot conditions.
• Vegetarians or vegans: Since creatine is found in animal products, you may have lower initial stores if you follow a plant-based diet. Using a creatine supplement may increase your muscle creatine stores, which can enhance exercise performance.
• Those with neurodegenerative diseases: Some studies show creatine supplements may benefit those with diseases such as muscular dystrophy, Parkinson’s, Huntington’s disease, and ALS. Research is, however, mixed, and more studies are needed.
• People with high cholesterol or triglyceride levels: Some research shows creatine supplements may help lower cholesterol and triglyceride levels. More research on this topic is needed.

Who May Not Benefit from Creatine Supplements

Creatine supplements are generally considered safe. You may, however, wish to discuss creatine supplementation with a healthcare provider in certain situations:

• Adolescents: While the studies available suggest creatine is well tolerated among adolescents, research on creatine supplementation in this population is limited. The International Society of Sports Nutrition recommends adolescents only consider creatine supplements if they are already consuming a balanced diet and are involved in competitive and supervised training. They should avoid taking more than the recommended dose. Adolescents should speak with a healthcare provider and consider supplement quality and dosing instructions before using creatine supplements. 
• Those who are pregnant: Some studies are looking into the use of creatine during pregnancy, when creatine levels are low, to promote brain development, fetal growth, and health. However, research in this population is sparse, so we recommend speaking with a healthcare provider before using creatine supplements.

What to Look for in a Creatine Supplement

Third-Party Testing

Third-party testing is important when it comes to choosing supplements because the supplement industry is not well regulated, and the U.S. Food and Drug Administration (FDA) does not approve supplements for safety, potency, or efficacy before they are sold for consumer purchase. This is particularly important if you are an athlete undergoing testing to guarantee you do not accidentally consume banned substances. Third-party testing also ensures the product contains what is written on the label in amounts listed.

The Types of Creatine Supplements 

Creatine can come in various forms, including creatine ethyl ester, creatine magnesium chelate, creatine hydrochloride, and creatine malate. All supplements tested in this article, however contain creatine monohydrate, the most widely studied and effective form. Creatine supplements are sometimes sold as capsules, chews, pills, or in liquid form. Jones says, however, that most studies focus on creatine monohydrate in powdered form, so it may be a good idea to opt for creatine powder rather than other forms.

Ingredients & Potential Interactions

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

Most of the creatine supplements we tested contain only creatine monohydrate without other added ingredients. Other creatine supplements on the market may, however, contain additional ingredients meant to enhance exercise performance, such as the amino acids glutamine and taurine. Research on the efficacy of these amino acids, however, is mixed. 

Creatine supplements may also contain added sugars or artificial sweeteners, which may impact flavor. Others contain caffeine, which may improve exercise performance. However, some research shows supplementation with caffeine can interfere with creatine absorption. 

Some creatine supplements have added carbohydrates, as creatine levels build more quickly when taken with carbohydrates. You can, however, also pair creatine supplements with carbohydrate-containing foods.

How Much Creatine to Take

To increase muscle creatine stores, general recommendations are to start with 5 grams of creatine monohydrate, or 0.3 grams per kilogram of body weight, four times daily for five to seven days. Stores can then be maintained by consuming 3 to 5 grams daily. Larger individuals may need doses of 5 to 10 grams per day to maintain stores. Taking creatine with carbohydrates or carbohydrates and protein can promote storage.

Studies show supplementing with creatine at recommended doses of up to 20 grams per day for up to seven days followed by 3 to 5 grams daily is safe. Some people experience side effects such as cramping or weight gain related to water retention in the early supplementation phase.

Best Time to Take Creatine

Studies show that creatine supplements are most effective when taken either before or after exercising rather than hours later. What seems to be most important is taking it near your workout; deciding to take it pre- or post may come down to personal preference.

Our Experts

• Kelly Jones, MS, RD, CSSD, a performance dietitian who serves athletes at every level as well as active families, provided insights on the various uses of creatine.
• Derek Lipton, MS, RD, CSSD, CSCC, is a Registered Dietitian, Certified Strength and Conditioning Coach, and Board Certified Specialist in Sports Dietetics.
• Alena Kharlamenko, MS, RD, CDN writer, editor, and registered dietitian with a passion for translating complicated health and nutrition research into easily digestible information.
• Amy Fischer, MS, RD, CDN, is a registered dietitian and covers a wide range of health and wellness-related content, including nutrition, fitness, and supplements.

Who We Are

Tamar Kane, MS, RD, CDN, is a Registered Dietitian and marathon runner. Tamar has a master’s degree in nutrition and exercise physiology from Teachers College Columbia University and specializes in working with athletes. Her goal is to help people understand how to fuel their bodies properly (and supplement if needed!) to optimize performance and well-being.