Scientists have known that creatine supplements can improve athletic performance since the early 20th century. Come the 1996 Olympics in Atlanta, an estimated 80 percent of athletes there reported using creatine.
Today, creatine is hugely popular with everyone, from elite athletes to weekend warriors. But as this supplement has soared in popularity (and gobbled up a large share of the sports nutrition market), companies have developed dozens of different types of creatine, each fancier and more scientific-sounding than the last.
So what do these 9 different types of creatine mean for you? We sifted through the research and broke down the basics of everything you need to know before adding creatine to your supplement stack, including the benefits, the differences in formulations, and the study-backed dosage to improve performance.
What Is Creatine?
Creatine is a naturally occurring nitrogenous organic acid found in most vertebrates. Your body produces a small amount of creatine on its own, but the most usable form comes from food with creatine like red meat, seafood, milk, and eggs.
Creatine is stored in muscle tissue and helps your body recycle and utilize adenosine triphosphate (ATP), the main source of energy that powers everything from light jogging to lifting weights.
[Read More: Does Creatine Make You Gain Weight?]
Your body also uses creatine for cognitive function and energy metabolism. It’s especially beneficial for vegetarians or anyone who may abstain from eating poultry or dairy as well. (1)(2)
What Are the Benefits of Creatine?
Creatine is one of the most extensively researched sports supplements out there. One review looked at upwards of 300 studies evaluating the effect of creatine on resistance training. The review found that 70% of these studies showed that creatine supplementation resulted in statistically significant strength gains. (3)
In addition to improving strength gains, creatine supplementation has also been shown to improve maximum power output, enhance muscular endurance and increase muscle size. (4)(5)(6)(7)
[Related: 6 Creatine Benefits All Lifters Should Know About]
There’s also evidence that creatine may benefit your brain. Some studies have shown creatine supplementation to be useful in improving short-term memory and sharpening thinking, particularly in older adults. (8) The biggest cognitive benefits are seen among vegetarians and other people who don’t consume creatine in meat. (9)
9 Different Types of Creatine
As creatine has grown in popularity, supplement companies have developed new chemical formulations designed to optimize bioavailability, combat digestive issues, and improve functionality. Here’s a breakdown of various creatine supplements.
1. Creatine Monohydrate
The most common and cost-effective kind of supplemental creatine is creatine monohydrate, made by bonding creatine to a water molecule. It’s considered the default option, the O.G. It’s also the most widely and well-researched type of creatine, with the most recent review of the safety and efficacy of creatine in the Journal of the International Society of Sports Nutrition declaring creatine monohydrate as having more physiological impact on intramuscular levels of creatine than other forms. (10)
2. Creatine Ethyl Ester
In this form, creatine is bound to ester salts, which are thought to make the creatine more bioavailable. A 2009 study compared creatine ethyl ester supplementation to creatine monohydrate supplementation and a placebo over a 47 day period. The results? Creatine ethyl ester did not produce any additional benefit to increased muscle strength or performance. (11)
3. Creatine Hydrochloride or Creatine HCL
This variety is made by binding creatine to parts of hydrochloride molecules (technically, the creatine molecule is bound to a hydrochloride “moiety”). One notable effect is that it lowers the pH, making the creatine more acidic.
[Read More: BCAA Vs. Creatine Supplements — Which to Take and When?]
“HCl” is more soluble in water, but some believe that it also absorbs more efficiently in the body. That’s why most creatine HCl products have a serving size of under one gram, as opposed to the standard five grams for monohydrate. Some folks get stomach cramps from creatine monohydrate, and anecdotally, creatine hydrochloride doesn’t have that effect as often.
4. Buffered Creatine
This is creatine with a higher pH than regular creatine monohydrate, making for a more alkaline or basic product. Usually, it refers to Kre-Alkalyn®, but a competitor called Crea-Trona® buffered with sodium carbonate and sodium bicarbonate, which may further increase the alkalinity.
[Read More: So, Do You Really Need a Creatine Loading Phase After All?]
Buffered creatine is sometimes promoted as more effective and results in less creatine breaking down into creatinine, a less useful byproduct. However, the only large study comparing it with monohydrate showed no difference in performance or muscle creatine content. The study found pretty similar increases in creatine between the two. (12) That said, buffered creatine, like creatine hydrochloride, may be easier on the stomach for athletes who experience cramps with monohydrate.
5. Liquid Creatine
As the name suggests, creatine is packaged in a liquid, ready-to-drink formula rather than a powder. It’s marketed as being more convenient and potentially more easily absorbed in the body. Still, the limited research comparing the two supplements available suggests it may actually be less effective than creatine monohydrate. (13)
6. Creatine Magnesium Chelate
Often sold under the name MagnaPower®, this is creatine that’s been bound with magnesium. It’s not hard to find people claiming that this absorbs more effectively than monohydrate, but like hydrochloride and everything else on this list, there have been very few studies performed on it. The studies available aren’t particularly promising.
7. Creatine Phosphate
Creatine phosphate is the direct form of creatine stored in muscle tissue — it’s what powers your muscular contractions in the gym and is more effective than ATP, which is your body’s primary energy source for exercise. While there are creatine phosphate products available on the market, no research exists to support the idea that they’re any more effective than standard creatine monohydrate.
8. Creatine Anhydrous
You can think of creatine anhydrous as “pure” creatine. Most other types of creatine products involve bonding the creatine within the compound to other molecules. Creatine anhydrous skips this bonding process, technically making it more “pure” than other options.
[Read More: Creatine Vs. Pre-Workout — Differences and When to Take Each]
However, no substantial studies exist to corroborate the idea that creatine anhydrous, despite its so-called “purity”, is any more effective than the alternatives. Some people report issues with mixability as well, so you may want to skip over this one.
9. Micronized Creatine
Creatine that has been “micronized” isn’t any different than, say, creatine monohydrate. It’s the exact same substance; the micronized label refers to differences in the preparation of the supplement. Micronization shrinks the particles of creatine in the powder. A finer powder should be easier to mix and consume, but doesn’t really offer any biological advantages. You may want to go for a micronized supplement if you have a sensitive stomach or digestive issues.
Does Creatine Cause Stomach Cramps?
Though it’s not very common, creatine monohydrate can cause digestive issues like stomach cramps and bloating. This is where it may actually make sense to pay attention to different forms of the supplement.
“Once the creatine dissociates in water, the impact is virtually the same no matter what salt is chosen,” says Dr. Trevor Kashey, an Ohio-based biochemist. “At that point, it’s best to choose an option that agrees the most with your digestive tract.”
Choosing creatine that’s more ionic may help to remedy that because ionic versions are more water-soluble, he adds.
[Related: The Creatine Side Effects You Need to Know About]
“More ionic versions of creatine will be less likely to bloat,” says Kashey. “I take the position that the easier it dissolves in water, the less likely it will make you feel ‘heavy.’ So if a person feels crummy on plain old monohydrate, then an option that’s more water-soluble may suit them.”
Creatine hydrochloride, buffered creatine, and liquid creatine are considered more ionic than regular creatine monohydrates, making them better tolerated by people sensitive to creatine monohydrate.
How Much Creatine Should I Take?
The recommended daily dose of creatine is three to five grams daily. Creatine naturally accumulates in the muscles, so it does not have to be taken at a specific time or with other nutrients to aid in workouts.
[Read More: Should You Take Creatine Before or After a Workout?]
Rather, taking creatine is meant to eventually lead to muscles that are “saturated” — basically meaning “at capacity” — with creatine. Once you’re saturated, you should have improved power and muscle size no matter how you got there.
Does Creatine Work?
Bottom line: Yes. The research proves it time and again. The type you choose depends on your body and digestive tract, but for the biggest bang for your buck and power gains, five grams of the O.G. creatine monohydrate daily is the smart pick for increased power, better endurance, and faster strength gains.
References
- Burke, D. et al. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003 Nov;35(11):1946-55.
- Balestrino M, Adriano E. Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. Med Res Rev. 2019 Nov;39(6):2427-2459.
- Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94.
- Hummer E, et al. Creatine electrolyte supplement improves anaerobic power and strength: a randomized double-blind control study. J Int Soc Sports Nutr. 2019 May 24;16(1):24.
- Izquierdo M, et al. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002 Feb;34(2):332-43.
- Lanhers C, et al. Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. Sports Med. 2015 Sep;45(9):1285-1294.
- Nunes JP, et al. Creatine supplementation elicits greater muscle hypertrophy in upper than lower limbs and trunk in resistance-trained men. Nutr Health. 2017 Dec;23(4):223-229.
- Rawson ES, et al. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids. 2011 May;40(5):1349-62.
- Avgerinos KI, et al. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018 Jul 15;108:166-173.
- Antonio, J., et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021).
- Spillane, M.,. et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr 6, 6 (2009)
- Jagim AR et al. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012;9(1):43. Published 2012 Sep 13. doi:10.1186/1550-2783-9-43
- Gill ND, et al. Creatine serum is not as effective as creatine powder for improving cycle sprint performance in competitive male team-sport athletes. J Strength Cond Res. 2004 May;18(2):272-5.
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