The Best Creatine Supplements of 2022

Person using creatine


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Creatine is an amino acid-based compound that is produced in the body and found in several animal products such as red meat, milk, and seafood. Its role in the body is to facilitate energy production, particularly during high-intensity activities. To maximize creatine stores in the body, athletes often supplement with it. Being one of the most researched sports supplements, creatine has a solid track record in terms of effectiveness and safety. Specifically, regularly supplementing with three to five grams of creatine daily has been consistently associated with improvements in strength and power output during high-intensity exercise such as resistance training or sprinting. What's more; when paired with resistance exercise creatine supplementation can aid in promoting muscle gains.

This doesn't mean you'll turn into the Hulk overnight, but taking creatine may help you better realize all the hard effort you put in at the gym. With so many creatine products on the market, it can be a daunting task to sort through which one is the best for your goals. Here the Active Reviews Team has done the heavy lifting to provide you with the best creatine supplements of 2022.

Why Trust Us?

The health and safety of ACTIVE's readers are of the utmost importance to us. To ensure your well-being when consuming creatine supplements, we prioritize products that are independently tested by a third party. Additionally, we consulted with ACTIVE's Advisory Board, which includes nutritionists, competitive athletes, coaches, and certified trainers to make certain that the products that we feature are of the highest standards. The ACTIVE Reviews Team is passionate about bringing you products that we trust and would personally use.

The Best Creatine - Our Top Picks

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Best Overall Creatine – Transparent Labs Creatine HMB 

Transparent Labs Creatine HMB

SPECS

  • Price: $$
  • Flavor options: 3
  • Source/type: Creatine monohydrate with HMB
  • Serving size: 9.3g (1 scoop)
  • Calories per serving: Minimal
  • Artificial sweeteners: None noted

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With so many creatine supplements available it can be tough to determine which one will best suit your needs. For the best overall creatine we selected one that provides a well-rounded ingredient panel that is a fitting option for most people looking to supplement with it. Transparent Labs' Creatine with HMB combines the best of both worlds when it comes to muscle-building and sport performance.

This supplement includes a standard five gram dose of creatine monohydrate and combines it with 1,500 mg of HMB. HMB, short for β-Hydroxy β-Methylbutyrate, is a metabolite of the amino acid leucine that has been shown to prevent muscle breakdown, and in certain cases promote muscle building. As an added bonus, it provides 12.5 mcg (500iu's) of vitamin D, an important nutrient that many athletes are low in. This supplement also includes BioPerine, or black pepper extract, to increase absorption. With nine tasty flavors to choose from, users are sure to find one that they like. Further, it's naturally flavored and doesn't contain any artificial sweeteners. So, whether you are a bodybuilder hitting the dumbbells, or a swimmer doing laps in the pool, Transparent Lab's Creatine with HMB may be worth adding to your supplement regimen.

What We Like

  • Combines creatine monohydrate, HMB, and Vitamin D in one supplement
  • No artificial ingredients
  • Available in 9 flavors

What We Don't Like

  • Black pepper extract may impact taste
  • Users report shipping issues on occasion

BUY: Transparent Labs Creatine HMB

Best Creatine for Beginners – Gainful Creatine Boost 

Gainful Creatine Boost

SPECS

  • Price: Varies based on custom blend
  • Flavor options: N/A
  • Source/type: Supplement package containing creatine monohydrate, collagen, and fiber
  • Serving size: Varies based on custom dose
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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While many nutrition supplements don't necessarily require personalized dosing protocols, there are some in which it may be beneficial to dose based on your body size and goals. When determining the optimal creatine dose to take, taking your height and weight into consideration may avoid potentially taking too much or too little to be effective. Although creatine is safe, some people experience slight bloating or cramping in the beginning, especially if they take too much at once. Thus, by having your own custom blend made based on your body size, you can help avoid any potential undesirable side effects. When selecting the best customizable creatine, we found Gainful's Performance Boost to be the best option on the market due to its highly individualized approach.

Gainful's Performance Boost consists of a trio of three performance-enhancing supplements: creatine, collagen, and fiber. Collagen helps promote joint health by reducing inflammation, whereas fiber supplements may help improve gut health.

Gainful requires you to take a quiz in order to come up with a customized dosing protocol for these three supplements. Once you take the quiz and purchase your custom dose, they'll send you the supplements to start taking. This is the best foolproof approach to getting a custom dosing regimen for creatine, with the added bonus of collagen and fiber.

What We Like

  • Highly individualized dosing standards
  • Also includes collagen powder and fiber supplement
  • Personalized by Registered Dietitians

What We Don't Like

  • Requires you to take a quiz in order to purchase products
  • Can't buy just creatine, must buy all 3 performance boost items
  • Subscription-based ordering

BUY: Gainful Creatine Boost

 

Best Creatine for Muscle Growth – XWERKS Lift Creatine 

XWERKS Lift Creatine

SPECS

  • Price: $
  • Flavor options: N/A
  • Source/type: Micronized creatine monohydrate
  • Serving size: 5g
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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Gaining muscle is no small task. It takes consistent dedication to both your workouts and diet. But what about supplementation? While nutrition supplements generally only play a small role in your overall muscle-building success, that role can be an impactful one over time. When it comes to the top muscle-building supplements, creatine is the highest on the list. Bodybuilders and other strength enthusiasts are well aware that creatine can help boost muscle gains and they have been using it for decades. When it came to choosing the best creatine for muscle growth, we wanted a tried and true supplement, such as XWERKS, that was good for both experienced bodybuilders and recreational gym-goers looking for some gains.

XWERKS Lift Creatine is a simple, no-joke formula that provides five grams of micronized creatine monohydrate per serving. Micronization is a process in which the creatine particles are reduced in size, which helps with mixing and absorption. Users of this brand report noticeable improvements in strength and power within a few weeks of using it. Therefore you may see strength increases in compound movements such as the squat, bench press, deadlift, overhead press, and other high effort exercises.

What We Like

  • Micronized form of creatine for better mixing and absorption
  • Good value for price
  • Users report noticeable improvements in strength and power
  • Ships for free

What We Don't Like

  • Comes unflavored
  • Some users note that the packaging is cumbersome

BUY: XWERKS Lift Creatine

Best Creatine for Runners – Klean Athlete Klean Creatine

Klean Athlete Creatine 3

SPECS

  • Price: $
  • Flavor options: N/A
  • Source/type: Creatine monohydrate
  • Serving size: 5g
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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At times, creatine gets overlooked by runners because it's mainly seen as a supplement you take to build muscle. While it can help build muscle, it has also been shown to improve short-distance running performance. In addition, creatine supplementation may even help restore glycogen, our body's form of stored carbs, more rapidly following exercise. This is particularly impactful for longer-distance runners who rely on muscle glycogen for energy. When it came to choosing the best creatine supplement for runners we selected Klean Athlete's Klean Creatine mainly for its extremely simple ingredient panel.

Containing only one ingredient, creatine monohydrate, this product is simple and straight to the point. With each dose providing a science-backed five grams, most people will be able to maintain their creatine stores with one scoop per day. To help promote enhanced carbohydrate repletion, some runners may choose to take it after their training session with a recovery beverage of choice. For runners looking to maximize their performance, adding Klean Creatine to your supplementation regimen may be worth considering.

What We Like

  • Simple and effective ingredient panel
  • Good value
  • Third-party tested by NSF

What We Don't Like

  • Product is unflavored
  • Some users report bloating with use

BUY: Klean Athlete Klean Creatine

Best for Creatine Triathletes - Thorne Creatine Powder

Thorne Creatine

SPECS

  • Price: $
  • Flavor options: N/A
  • Source/type: Creatine monohydrate
  • Serving size: 5g
  • Calories per serving: N/A
  • Artificial sweeteners: N/A

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Triathlon is a highly competitive sport in which athletes will go to all lengths to reach their peak performance. Therefore, considering that creatine has been shown to improve high-intensity exercise performance, many triathletes may benefit from supplementing with it. In addition, creatine supplementation can help promote faster carbohydrate repletion following intense exercise. This is especially important for athletes completing back-to-back events. For the best creatine for triathletes, we selected Thorne's Creatine Powder due to its science-back dosing standards.

With five grams of creatine monohydrate per serving, Thorne's Creatine powder is suitable to keep even the most advanced athlete's stores topped off. With 90 servings per container, this product provides excellent value. Lastly, this creatine is third-party certified by NSF ensuring its safety for all triathletes. For triathletes seeking to dial in their nutrition supplementation, adding Thorne's Creatine powder to your regimen is a solid choice. You may even be able to gauge the effectiveness of supplementing with creatine by checking your fitness tracker after training sessions.

What We Like

  • Contains a science-backed 5g dose per serving
  • Affordable price point
  • Third-party tested by NSF Certified for Sport

What We Don't Like

  • This product is unflavored
  • Some users report that it does not dissolve well

BUY: Thorne Creatine Powder

Read our full review of Thorne Creatine Powder

Best Creatine for Cyclists – KAGED Muscle Creatine HCl 

Kaged Muscle Creatine HCl

SPECS

  • Price: $
  • Flavor options: 1
  • Source/type: Creatine HCl
  • Serving size: 750 mg
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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Cycling is a high-intensity sport that often requires bursts of speed and power during training and competition. Considering that creatine can help increase power in high-intensity exercise, cyclists may benefit from supplementing with it. Additionally, creatine can help cyclists replete their glycogen (stored carbs) stores more quickly when consumed with carbs following a training session. When it came to choosing the best creatine for cyclists, we found KAGED Muscle's Creatine HCl to be a perfect option because of the use of the patented form of creatine HCl that requires less of a dose than creatine monohydrate.

This form of creatine is more soluble than creatine monohydrate and is slightly better absorbed. Manufacturers claim that this can result in less negative side effects occasionally associated with creatine use such as bloating and stomach cramps. The label instructs users to take two servings before and after workouts if you are not using any other creatine products. For cyclists, this would be as easy as adding two scoops to your pre-workout drink and two scoops to your post-workout recovery beverage. As an added bonus, this product is available in unflavored, lemon-lime, and capsulated form.

What We Like

  • Uses creatine HCl requiring a slightly smaller overall dose than monohydrate;
  • Third-party tested by Informed Choice
  • Available in unflavored, lemon-lime, or in caps

What We Don't Like

  • Costs more than creatine monohydrate
  • Requires you to take 4 servings/day if you don't take any other creatine products

BUY: KAGED Muscle Creatine HCl

Best Creatine for Swimmers – Onnit Creatine Monohydrate

Onnit Creatine Monohydrate

SPECS

  • Price: $
  • Flavor options: N/A
  • Source/type: Micronized creatine monohydrate
  • Serving size: 5g
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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Considering the wide variety of swimming events often seen in competition, swimmers require an array of different fueling strategies. Creatine has been shown to help improve short duration speed and power, thus short distance swimmers may benefit more from supplementing with it. That said, creatine can also aid in glycogen repletion after longer duration events, thus longer distance swimmers could potentially benefit from taking it as well. We found the best creatine for swimmers to be Onnit's Creatine Monohydrate.

This brand includes five grams of micronized creatine monohydrate in each serving. Micronization is a process in which creatine particles are broken to make them more dissolvable and promote better absorption. With a simple label including creatine monohydrate as the only ingredient, you can be sure you are not getting any additional fillers or inactive ingredients. In addition, this product is certified by Informed Sport to be free of contaminants or banned substances, thus making it a good option for swimmers competing in drug-tested federations.

What We Like

  • Micronized creatine monohydrate for better absorption and mixability
  • Dairy-free, soy free, and vegan-friendly
  • Third-party certified by Informed Sport

What We Don't Like

  • Small container size that only contains a 1-month supply
  • Only comes unflavored

BUY: Onnit Creatine Monohydrate

Best Creatine for Vegans – Sunwarrior Active Creatine

XWERKS Lift Creatine

SPECS

  • Price: $
  • Flavor options: N/A
  • Source/type: Vegan creatine monohydrate
  • Serving size: 5g
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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Creatine is naturally occurring in certain foods such as red meat, milk, and seafood. Considering that a vegan diet restricts the intake of all animal products, vegan athletes are at an increased risk of having lower creatine stores than those following a traditional diet. Therefore, most vegans would likely benefit from supplementing with creatine, especially if they are active. We chose Sunwarrior's Active Creatine as the best creatine for vegans as it is vegan-certified and provides proper dosing.

With five grams of vegan creatine monohydrate per serving, this product compares well with other creatine supplements on the market. Sunwarrior's Active Creatine offers 60 servings per container at an affordable price point, making it effective and a good value. With sustainability in mind, the packaging is made of post-consumer recycled materials. Whether you're a vegan cyclist or more into strength sports, supplementing with a vegan creatine product such as Sunwarrior's Active Creatine will likely help boost your performance.

What We Like

  • Vegan certified
  • Proper 5g dose of creatine monohydrate per serving
  • Manufactured in a GMP (good manufacturing practice) facility

What We Don't Like

  • Only comes in an unflavored version
  • Some users report that the scoop size is inaccurate

BUY: Sunwarrior Active Creatine

Best Creatine Pills – Optimum Nutrition Micronized Creatine Capsules

On Optimum Nutrition Creatine Capsules

SPECS

  • Price: $
  • Flavor options: N/A
  • Source/type: Micronized creatine monohydrate
  • Serving size: 2 caps (2.5g)
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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For those who don't enjoy mixing creatine powder with a beverage, creatine also comes in a convenient capsule form. This option is excellent for athletes on the go who don't want to risk spilling creatine powder all over their gym bag. In addition, taking creatine in capsule form leaves the dosing to the manufacturer instead of you having to measure out a proper serving. For some of the best creatine pills on the market, we chose Optimum Nutrition's Micronized Creatine Capsules.

When taken as the package directs each two-capsule serving provides 2.5 grams of creatine monohydrate. While this is on the lower end of the recommended dosing, it will still meet the needs of most people. That said, if you want to make sure you are maximizing your creatine stores, you could safely take four capsules to equal five grams per serving. In addition, this product comes in multiple sizes depending on how much you'd like to purchase. Lastly, this creatine comes in a micronized form allowing for better absorption.

What We Like

  • Capsules make measuring out a dose much easier
  • Good for athletes on-the-go
  • Uses creatine monohydrate form
  • Tested for banned substances

What We Don't Like

  • Serving size only provides 2.5g of creatine
  • More expensive than simple powder forms of creatine

BUY:Optimum Nutrition Micronized Creatine Capsules

Best Creatine for Pre-Workout – KAGED Muscle Pre-Kaged Pre-Workout 

Kaged Muscle Pre-Kaged

SPECS

  • Price: $$$
  • Flavor options: 3
  • Source/type: Stimulant pre-workout with creatine HCl
  • Serving size: 29.2g
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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It's up for debate whether it's better to take creatine before or after your training session. The research says that it really doesn't matter for most sports. That said, you can choose when it is best for you to supplement with it. Should you choose to supplement with creatine prior to your workout, it may be a good opportunity to include a few other active ingredients as well to boost performance. Therefore when selecting the best creatine for pre-workout use, we selected KAGED Muscle's Pre-Kaged pre-workout, which includes several other potentially beneficial ingredients as well.

KAGED Muscle's Pre-Kaged Pre-Workout is a full spectrum pre-workout supplement that includes 1.5 grams of creatine HCl per serving. This form of creatine is slightly better absorbed and is said to dissolve faster in liquids. In addition to creatine, it also includes L-citrulline, BCAAs (branched-chain amino acids), beta-alanine, betaine, and caffeine. This conglomerate of ingredients may help boost training performance when taken pre-workout. In addition, this supplement is certified by Informed Sport to be free of banned substances.

What We Like

  • Includes several active ingredients that may enhance exercise performance
  • Available in 7 flavor options
  • Third-party certified by Informed Sport

What We Don't Like

  • Caffeine content (274 mg) may be too high for some people
  • Not a good option for those looking for a simple creatine supplement
  • More expensive than many other creatine options

BUY: KAGED Muscle Pre-Kaged Pre-Workout

Best Creatine for Post-Workout – Huge Supplements Creatine

Huge Supplements Creatine

SPECS

  • Price: $
  • Flavor options: N/A
  • Source/type: Creatine monohydrate tablets
  • Serving size: 5g (5 tablets)
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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While some people prefer to take creatine prior to working out, there are others who like to include it as a part of their post-workout recovery. Considering that the research remains mixed on when is better it's really a matter of when you prefer to take it. That said, some long-distance athletes such as runners, cyclists, and swimmers may benefit from taking creatine after training to aid in glycogen repletion. Whatever your reasoning may be, if you wish to take your creatine after exercise we found Huge Supplement's Creatine tablets to be the best creatine for post-workout.

This brand is unique in that it provides the standard five-gram dose of creatine monohydrate in a tablet form. For those that are on the go and don't want to be bothered with mixing up their creatine after training, these tablets provide a convenient form to still get your daily dosage in. Simply take (five) one-gram tablets after working out. In addition, they are manufactured in a GMP (good manufacturing practice) facility ensuring top quality and safety for athletes.

What We Like

  • Creatine monohydrate provided in convenient tablet form
  • Produced in GMP facility
  • Science-backed 5g dose per 5 tablet serving

What We Don't Like

  • Only comes in unflavored version
  • Some users report tablets are difficult to swallow

BUY: Huge Supplements Creatine 

Best Affordable Creatine – Jacked Factory Creatine 

Jacked Factory Creatine

SPECS

  • Price: $
  • Flavor options: N/A
  • Source/type: Creatine monohydrate powder
  • Serving size: 5g
  • Calories per serving: None noted
  • Artificial sweeteners: None noted

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Sports nutrition supplements certainly can add up, especially if you take more than one. Therefore, some people who would like to take creatine may be looking for a more affordable option to still yield the benefits, without draining their wallets. For the best affordable creatine, we chose Jacked Factory's Creatine Monohydrate powder for its affordable price point and uncompromised quality.

Each container of Jacked Factory's Creatine Monohydrate contains 85 five-gram servings for just under $30. Additionally, With a super simple ingredient panel containing just creatine monohydrate powder, you can be sure you are avoiding any unnecessary ingredients. This product is produced in a GMP (good manufacturing practice) facility which ensures it's a high-quality product.

What We Like

  • Provides an excellent value
  • Extremely simple ingredient panel
  • Produced in GMP facility

What We Don't Like

  • Only comes in an unflavored version
  • Not third-party tested

BUY: Jacked Factory Creatine

What to Consider When Shopping for Creatine

When shopping for a creatine supplement there are a few important factors that you should keep in mind to ensure you select the best product to meet your goals.

Type

Creatine monohydrate is the most researched and well-known form of creatine that most people refer to when supplementing. That said, it also comes in several other forms that are occasionally found in supplements. These other common forms of creatine include creatine ethyl ester, creatine HCl, creatine nitrate, and buffered creatine. These alternative forms of creatine are said to potentially promote better absorption, prevent digestive issues, or improve functionality. In most cases, creatine monohydrate remains the gold standard, though other forms can also be utilized.

How to Take

Traditionally, creatine comes in a powder form that is either mixed with water or your beverage of choice. Over the years, various supplement companies have come up with other ways to get your daily dose of creatine which include: capsules, liquids, and even gummies. Some brands even sell flavored creatine powders that can be mixed with water for better palatability. Consider which way you'd prefer to take it when shopping for creatine.

Dose

When it comes to properly dosing creatine there are two popular methods. The first includes a loading phase in which you would take 20 grams of creatine for five to seven days followed by a maintenance dose of three to five grams daily. The goal of this method is to quickly build up your creatine stores, though it can result in some unfavorable side effects such as cramps, bloating, and diarrhea. The other approach is just to start out with a steady dose of three to five grams daily and maintain this dose. With this method, your muscles will become saturated within a month, and you'll avoid any potential side effects of loading. Most companies will specify a dose of anywhere from three to 10 grams daily.

How We Rate Supplements


Price/Affordability (scale of 1-3)

Prices depend on a number of factors, and tend to fluctuate over time, so we’ve kept our affordability rating scale simple so you can easily see how products compare.

$ = under $1 per serving
$$ = $1-2 per serving
$$$ = over $2 per serving

Flavor Options (scale of $-$$$)

When it comes to dietary supplements that you take frequently, or even daily, options are important. And while your protein powder or pre-workout doesn’t have to taste good to be effective, having several flavors to choose from can make it easier to stick with your fitness and health goals.

N/A = Unflavored
1 = 1-2 flavor options
2 = 3-4 flavor options
3 = 5 or more flavor options

Who Should Take Creatine Supplements?

In general, any athlete looking to maximize their high-intensity exercise performance should consider taking creatine as it's well-researched and safe. That's not to say it's a necessary supplement for everyone, as many high-level athletes do not take it, and they still achieve remarkable feats. Creatine use for adolescents is likely safe though data in this area is still limited, thus use caution for supplementing with those under the age of 18. In addition, people with low meat and seafood intakes, such as vegetarians and vegans, would especially benefit from supplementing with creatine, as they don't get much from their diets.

How to Choose Ingredients

The majority of products on the market typically contain just creatine, with the most common form being creatine monohydrate. Some brands add additional ingredients to enhance other areas of sports performance or to add flavors. In most cases, when supplementing with creatine it's best to keep it simple and go with a product that contains a limited number of ingredients. Take your specific goals into consideration when determining if other additional ingredients will be of any benefit to you.

How to Choose Dosage

The most common dosing protocol is to take three to five grams daily. When you first start it will take around 30 days to maximize your creatine stores. Alternatively, you can do what is called creatine loading. For this method, you would take around 20 grams for five to seven days followed by the same three to five-gram maintenance dose. That said, creatine loading may lead to some potentially negative side effects including bloating, cramps, and diarrhea thus most people choose the lower dose method. Most brands will instruct you to take three to five grams daily.

FAQs About Creatine Supplements


Is it OK to take creatine every day?

Creatine is one of the most researched sports supplements available. Considering that it's a naturally occurring compound found in various meat products that we eat, it's generally considered a safe supplement for daily use. That said, you should always buy your creatine from a reputable brand that uses GMP (good manufacturing practices) to ensure ingredient safety. Also consider the dose you are taking as most people will benefit from three to five grams daily, though any more than that will just be a waste and may cause stomach issues.

Should I take creatine before or after a workout?

The data is mixed on whether you should take creatine before or after working out therefore you should take it when you find it most convenient. For example, it may be easiest for some people to include it with a post-workout recovery shake, whereas others may prefer to drink it right before hitting the gym. The only population that may want to consider taking it after exercise is long-distance endurance athletes such as runners, cyclists, and swimmers who may benefit from taking creatine after training to aid in glycogen repletion. On days that you don't exercise, you can take it any time of the day.

Is creatine worth using?

Creatine has a well-established track record of providing noticeable improvements in athletic performance, especially during high-intensity activities. In addition, it can help promote muscle gains when paired with regular resistance exercise. Considering its wide body of research and established safety, creatine is often worth supplementing with for serious athletes looking to maximize their performance.

What to Eat Before a Workout | Creatine Timing | Protein Timing | Best Pre-workout Supplements | Best Post-Workout Supplements | Best Creatine Supplements | Best Protein Powder Supplements | Best Peanut Butter | Best Greek Yogurt

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

About the Author

Daniel Preiato

Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. He is also a certified strength and conditioning specialist, and an avid strength athlete. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals.

See More from Daniel

Daniel Preiato is a registered dietitian who specializes in sports nutrition and nutrition education. He is also a certified strength and conditioning specialist, and an avid strength athlete. He uses his background in clinical nutrition to dissect research and help individuals meet their health and fitness goals.

See More from Daniel

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