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Review the Top 9 Best Creatine Supplements That Really Work

So, as a team, we have been going to the gym for quite a reasonable amount of time. Despite the fact that our workout routine should have provided us with more mass, lean muscle, endurance, and recovery rate by now, we were pretty disappointed with our bodies.

We knew it was time for nutrition experts and some professional gym trainers. And we are glad that we did. We learned that it is a fairly common thing for most and the secret to getting out of it is to get one of the best creatine supplements. Well, that is where the problem begins.

Most of the supplements sound good on paper. However, the source for creatine monohydrate and micronized creatine is not high in quality for most. But you have nothing to worry about because we will ensure that you do not end up with one of those through this article.

The Best 9 Creatine Supplements

Dietary supplements with creatine monohydrate, micronized creatine, and a blend of micronized creatine monohydrate have seen decades of research. There are loads of lab reports out there. Through analyzing them, we learned which creatine supplementation works. And in this segment, we will review only those.

CrazyBulk CRN-5 Creatine The most impactful bulking supplement.
XWerks LIFT Helps elevate energy levels to the peak.
Onnit Creatine Unique Crepure micronized creatine present in this formula.
Performance Lab Maintain Helps maintain body weight and lean muscle mass.
Cellucor Creatine Monohydrate A world-class creatine supplement for bodybuilders.
Optimum Nutrition Micronized Creatine Powder Delivers the best results of creatine monohydrate without flavors.
Beast Sports Creature Creatine A compact blend of 5 creatine sources.
NSP Nutrition Muscle Power Creatine Doesn’t come with an artificial flavor to become tasteful.
Elm & Rye Creatine The best creatine capsule found in the market.

CrazyBulk CRN-5 Creatine

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Bulk supplements have been around for an extended amount of time. They are well known for offering dietary supplements that work. However, we are not here to talk about the entire lineup. Instead, what we will mainly focus on is the CRN-5.

Let us first talk about the five different forms of creatine it relies on. You will find creatine monohydrate, creatine hydrochloride, creatine citrate pyruvate, creatine ethyl-ester, and finally, tri-creatine malate inside the formula. Each form of creatine is at the right amount and is high in quality.

As it does not just rely on one form of creatine, its ability to offer maximum power during the gym will be exceptionally high. It will allow you to get better pumps, do the heavier lifting, and carry out the intense workout at ease. Also, muscle gains will be extreme once you integrate this creatine supplement into your routine.

Aside from utilizing multiple forms of creatine, the blend has electrolytes such as magnesium, sodium, and sodium. Those will aid hydration and allow you to do the heavy lifting without facing any issues. It will also do a proper job of supporting the post-workout rate. What else can you ask from the best creatine supplement?

But wait, there is more! The muscle mass-building supplement comes at a pretty affordable price point. Considering that it can also work as a post-workout supplementation, you will get great value out of your money. The creatine HCL powder also comes in flavored powder forms.

Formulation Powder
Price $49
Ingredients
  • Creatine monohydrate
  • Creatine hydrochloride
  • Creatine ethyl ester
  • Creatine citrate pyruvate
  • Tri-creatine malate
  • Highlights
  • Has creatine monohydrate, creatine hydrochloride, and three other creatine.
  • Each form of creatine is high in quality.
  • Can boost muscle growth.
  • Accelerates the muscle-building process.
  • It contains electrolytes for aiding hydration.
  • Side effects Free from side effects
    Dosage 1 scoop daily

    XWerks LIFT

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    Who said you need to spend a ton of cash just to get your hands on one of the best creatine supplements? XWerks did not! Want to know what this affordable creatine supplement has to offer? Go through the review!

    Instead of skimping out the creatine powder formula to reduce the cost, the brand opted for bland packaging. But do not let the solid black packaging fool you because XWerks LIFT utilizes a strong creatine monohydrate powder. Now that is something we do not usually find on the other available supplements.

    The creatine monohydrate formula of this blend does not have any added flavor. This unflavored powder will let you mix it with a pre-workout, a vegan diet shake, or preferred beverages. You will not even have to worry about dietary restrictions because the creatine monohydrate can blend well with other diets.

    That said, once you start taking this creatine monohydrate powder, your energy levels will see a massive boost. The muscle growth will also increase, and you will find it easier to build muscle. When you combine this creatine monohydrate powder with strength training, the muscle gain level will be maximum.

    Finally, you can enjoy all of the benefits of this highly effective creatine monohydrate powder without having to pay a hefty price. And each pack will come with 80 servings with 5 grams of creatine monohydrate in each serving.

    Formulation Powder
    Price $39
    Ingredients Creatine monohydrate
    Highlights
  • Affordable yet has a strong powder form of creatine monohydrate.
  • It comes in the unflavored powder form.
  • It helps to increase muscle mass.
  • Accelerates muscle growth.
  • Per serving has 5 grams of creatine monohydrate.
  • Side effects Free from side effects
    Dosage 1 scoop daily

    Onnit Creatine

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    Another budget-friendly creatine powder that we have in this list of the best creatine supplements is this offering from Onnit. But just because it resides in the budget segment, it does not mean that the creatine powder is ineffective.

    The brand has put a good amount of effort into designing a creatine monohydrate powder that simultaneously promotes higher muscle strength and boosts performance. How did they manage to do that? Well, they have opted for micronized creatine monohydrate.

    There will be a total of 30 servings in each tub. Per serving will have 5 grams of creatine monohydrate, which is not a small margin of micronized creatine monohydrate. And this pure creatine monohydrate will reach the muscle cells faster than the other average supplements.

    When it does reach the muscle cells, it will act as a fuel source for muscle contractions. Muscle gain journey will not be something you would have to work hard for after taking creatine supplements such as this one. It will even fuel up your energy levels to easily do more reps.

    The creatine monohydrate supplement is also capable of enhancing the weight loss rate. It will let you do intense muscle-building exercises and allow you to gain more lean muscle.

    Formulation Powder
    Price $15
    Ingredients Micronized creatine monohydrate
    Highlights
  • Promotes higher muscle strength.
  • Can properly boost performance.
  • Utilizes micronized creatine monohydrate.
  • Per serving offers 5 grams of creatine monohydrate.
  • It helps to gain more muscle mass.
  • Side effects Free from side effects
    Dosage 1 scoop daily

    Performance Lab Maintain

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    What if we told you that a creatine supplement could reload the muscle cells with nutrients and provide extended muscle growth support simultaneously? Would you believe us? Well, Performance Lab has got a creatine supplement that is precisely that.

    One of the first things that make it stand out the most in this list of the best creatine supplements is that it does not come in powder form. Instead, you will find creatine capsules inside the bottles. There are about 3 grams of creatine in each. So, six to ten of these creatine capsules will be more than enough.

    After you start taking the creatine capsules daily, you will notice a significant improvement in muscle growth. The creatine supplementation even holds the ability to enhance endurance and power levels. Thanks to that, you will be capable of exercising for an extended amount of time without issues.

    That said, the creatine capsules do not only have creatine inside them. You will also find beta-alanine. Each of them will have around 1.6 grams of beta-alanine along with creatine. That will aid in muscle recovery and make the body recover quickly from the intensive exercise sessions.

    Overall, this creatine supplementation has a lot to offer. It will help you build muscle quickly, improve performance, and make the body recover rapidly in the post-workout sessions. So, you can entirely depend on this pre-workout creatine supplement.

    Formulation Capsules
    Price $44
    Ingredients Creatine, beta-alanine
    Highlights
  • It comes in capsule form.
  • Each capsule contains 3 grams of creatine.
  • There is beta-alanine in the formula.
  • Increases the post-workout recovery rate.
  • Improves the strength that the muscle stores.
  • Side effects Free from side effects
    Dosage 6 capsules daily

    Cellucor Creatine Monohydrate

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    One of the most reputable names in the creatine supplementation market is Cellucor. But is their offering worthy of being among the best creatine supplements? That is exactly what you will find out by going through this review.

    Firstly, unlike some other creatine supplements, you will not have to break your wallet to get this creatine supplementation. It offers more creatine servings inside a bottle than some other creatine products available in the market. So, the value proposition is reasonably high for this creatine supplement.

    However, higher value is not the only thing this creatine monohydrate supplement offers. The formula utilizes micronized creatine monohydrate, making it easier for the digestive system to absorb the creatine. It will get inside the body composition and mix well with its creatine.

    Furthermore, it is not the artificially flavored creatine powder you will find on the shelves. Instead, it comes in an unflavored form. That means you can mix it up with a pre-workout or post-workout shake or any other beverage of your choice. The mixability rate is pretty high too. For that reason, the texture will be just right.

    The creatine molecule is at a high rate in this formula. With a proper maintenance dose, you can get a higher athletic performance during the workouts. The monohydrate creatine supplementation will also work wonders in increasing muscle mass and aiding your muscle-building process.

    Formulation Powder
    Price $20
    Ingredients Creatine monohydrate, Betaine anhydrous, Disodium phosphate
    Highlights
  • It comes in an affordable range
  • It does not have any flavor in it
  • Utilizes micronized creatine monohydrate to enhance absorption
  • Boosts athletic performance
  • Enhances the energy that muscle stores
  • Side effects Free from side effects
    Dosage 1 scoop daily

    Optimum Nutrition Micronized Creatine Powder

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    Another recognized pure creatine monohydrate supplement in this best creatine supplements list is the Optimum Nutrition Micronized Creatine Powder. Want to know what this well-known creatine supplement is capable of offering? Stick till the very end of this review!

    First of all, the formula aims to provide more creatine in a formula with 0 carbs and 0 calories. Due to not having any carbs, it will not fall under any dietary restrictions. You will not even have to worry about weight gain as it does not have any calories.

    But how much creatine can per serving offer? Well, you will find 5 grams of creatine monohydrate per serving. That amount of creatine will allow you to do explosive movements without feeling drained. Your muscle mass will also substantially increase once you start taking creatine supplements such as this one.

    Other than that, the creatine supplement will do a proper job of supporting athletic performance. You will gain the power of competitive athletes while carrying out the cards and intensive strength training. The manufacturer also worked hard to enhance absorption. Its breakdown is reasonably low.

    Talking of which, as the breakdown phase is short, your body will be capable of absorbing the creatine monohydrate exceptionally fast. So, you can mix this one up with your pre-workout or post-workout shake without any issues.

    Formulation Powder
    Price $10.95
    Ingredients Creatine monohydrate
    Highlights
  • It does not have any calories.
  • Contains zero carbs.
  • Has a low breakdown phase rate.
  • Utilizes highly absorbable micronized creatine monohydrate.
  • Per serving offers 5 grams of creatine monohydrate.
  • Side effects Free from side effects
    Dosage 1 scoop daily

    Beast Sports Creature Creatine

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    Even though creatine is a natural substance from amino acids, it is available in multiple forms, just like an amino acid. And Beast Sports Nutrition has combined the unique and highly effective creatine into this formula.

    Instead of opting for a regular blend, Beast Sports Nutrition went for a different approach to offer the best creatine supplementation on the market. There are a total of five types of creatine in this formula. You will find di-creatine malate, creatine monohydrate, creatine gluconate, creatine anhydrous, and Crea-trona.

    Among all, the Crea-trona does not only have one creatine molecule. Instead, it has 6 percent of a buffering agent. All of the creatine together makes this creatine powder highly effective. And per serving will offer you 4 grams of creatine. That amount of creatine is not low at all.

    Once you start taking creatine shakes of this formula, you will notice a significant boost in performance. Your sprinting speed will increase, and the pack on the slabs of the lean muscle will be easily visible. The creatine formula will even improve your body composition and allow you to get ripped in a short time.

    Additionally, as the formula contains five creatine, it will work like magic in providing long-lasting muscle power. There will be an improvement in strength gain, short-term endurance rate, and recovery rate.

    Formulation Powder
    Price $30
    Ingredients
  • Creatine monohydrate
  • Di-Creatine malate
  • Creatine anhydrous
  • Creatine gluconate
  • Crea-Trona (a buffered form of creatine with 94% creatine and 6% of a buffering agent)
  • Highlights
  • Contains five creatine.
  • Provides 4 grams of creatine per serving.
  • Boosts performance.
  • Promotes explosive movement rate.
  • Improve recovery rate and strength level.
  • Side effects Free from side effects
    Dosage 2 scoops daily

    NSP Nutrition Muscle Power Creatine

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    Imagine what it would be like to get a creatine powder that can aid fat loss and offer all of the benefits of the best creatine formula at the same time. Wouldn’t that be great? Well, thanks to Muscle Power Creatine, it is now a reality!

    As mentioned, this creatine blend fuels your muscles and helps you lose weight. It will do that by allowing your body to exercise for an extended amount of time. And once you start taking creatine shakes with this formula, you will even notice an improvement in muscle mass and strength level.

    That is not all that this effective creatine formula has to offer. It will even boost your overall athletic performance starting from day one. There will be a considerable improvement in the recovery rate when you begin taking creatine shakes blended with this creatine formula regularly.

    Want to know how much creatine it got per serving? It is 5 grams. That amount of creatine per serving is more than enough to allow you to get the most out of workout sessions and maximize lean muscle growth. Also, it contains a single type of creatine, which is the creatine monohydrate. But it is pretty much competitive when it comes to offering benefits.

    Last but not least, the creatine formula is available at a competitive price point. You will get a bottle of 60 servings at a highly reasonably affordable price. So, there will be no need to worry about breaking your bank if you start taking creatine shakes blended with this creatine formula for a prolonged amount of time.

    Formulation Powder
    Price $28
    Ingredients Creatine monohydrate
    Highlights
  • Helps with weight loss.
  • Improves athletic performance.
  • Increase energy levels.
  • Boosts recovery rate.
  • It comes at a very competitive price point.
  • Side effects Free from side effects
    Dosage 1 scoop daily

    Elm & Rye Creatine

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    The creatine supplement from Elm & Rye might be one of the blandest looking supplements in this list of the best creatine supplementation list. However, do not let the packaging fool you. It has loads to offer.

    Creatine supplementation holds the ability to promote muscle growth, improve recovery rate, and endurance rate at the same time. You will not generally find these benefits in the average creatine supplement. However, these are not the only things this creatine supplement offers.

    In addition to those, the creatine blend will reduce the fatigue rate and offer complete support during high-intensity workouts. As your recovery rate increases substantially, you will remain less drained after working out intensively. And thanks to increased muscle growth, getting your dream body will be easy.

    Furthermore, instead of coming in a powder form, this creatine supplementation comes in capsule form. That means you will not have to go through the hassle of mixing the powder in a shaker just for taking creatine. And per serving can offer 1.4 grams of creatine, which is up to the mark.

    You will not even have to pay a hefty price to get all the highly effective creatine supplementation benefits. It has a reasonable price tag slapped into it. And most importantly, each of the bottles will come with a good amount of capsules.

    Formulation Capsules
    Price $50
    Ingredients Creatine Monohydrate
    Highlights
  • Promotes muscle growth.
  • Improves recovery rate.
  • Enhances the endurance rate.
  • It contains 1.4 grams of creatine in each capsule.
  • Efficiently reduces fatigue.
  • Side effects Free from side effects
    Dosage 2 capsules daily

    How We Ranked the Best Creatine Supplements?

    There are tons of creatine monohydrate supplements and creatine HCL supplements out there. And all of them will claim to be better than the others. That can make the choosing process a bit harder. However, once we factored in some crucial points, the choosing process became a breeze.

    Want to know which factors we are referring to here? Go through this entire segment!

    Types of Creatine

    Most of the supplements will rely on creatine monohydrates. It mixes one creatine molecule with one molecule of water. Nonetheless, some formulas will carry more than one. Those will generally combine creatine monohydrate with creatine HCL and other types of creatine.

    You need to understand that your body will handle different types of creatine in different ways. For example, a creatine powder blend with creatine monohydrate with creatine hydrochloride will be absorbed differently than a blend with five types of creatine in it. However, we did consider all kinds of supplements.

    Value Proposition

    As you know by now, creatine is a natural substance. It comes from amino acids. And it would not make sense if a creatine supplement is asking more price than it has to. So, we considered the value proposition and the number of serving that each offering can provide.

    If a particular creatine supplement offered a higher value, it achieved a higher overall position. That said, the ones that utilize pure creatine will usually be priced higher than the rest. But it does not mean that their value position is not up to the mark.

    The Reputation of the Manufacturer

    There are plenty of supplement manufacturers with a good track record. They have been around for an extended amount of time. And usually, they have provided nothing but good performing supplements throughout time. Those who provide medical advice will suggest the offerings from those brands.

    That said, just like the professionals that provide medical advice, we were a bit biased to the brands that had a good track record. However, it does not mean that we did not check out the offerings from less reputable brands. We did compare them with other options. If they stood out, they made it into our list.

    Transparency

    The bodybuilding supplements to gain muscle mass will have nothing to hide. They will list all of the components on the label and tell you about the dosages. However, some low-quality creatine supplements will hide the low-quality ingredients on the label. That will make it impossible to scrutinize the dosages.

    For that reason, we prioritized the highly transparent offerings regarding their formula. It allowed us to check whether the ingredients complied with drug administration or not.

    Honest Advertisement

    Usually, you will notice that some of the brands state that their creatine supplements will supercharge your muscle in just one night. Others will claim they have utilized all amino acids for their creatine formula. No, you will turn into hulk after taking creatine supplements.

    All creatine supplements claim to build lean muscle mass, but not all of them make that happen.

    So, when we were choosing the top creatine supplements, we considered whether the manufacturer was adopting honest advertising policies or not. The ones that did not adopt such policies did not make it into our list.

    The Dosage of Creatine

    You would be getting the creatine magnesium chelate supplements to get creatine, right? Would you be pleased if it contained an exceptionally less amount of creatine per serving? No, right? Well, the case was the same for us. For a creatine supplement to be effective, it needs to have at least 3 grams of creatine per serving.

    That said, some of the creatine supplements will come with 5 grams or more per serving. So, only the ones that could provide three to ten grams of creatine for better muscle recovery made it into our list.

    Filler Ingredients

    The best micronized creatine powder supplements and creatine products would be just for offering your body creatine. It would not provide you with protein, stimulants, or other ingredients. For that reason, we were highly biased on the ones that offered a formula with zero fillers in it. However, the case was not the same for all.

    Some creatine supplements come with electrolytes. These are not fillers. Instead, they help your body absorb creatine. So, we did not rule them out of the list.

    Texture and Mixability

    Most of the creatine supplements will come in powder form to help absorb creatine. That means you would need to mix them up with liquid to have them. Now, would it be convenient if you had to go through the hassle of shaking the mix for an extended amount of time to get the clumps out? That is why we considered the mixability rate.

    But mixability is not the only thing. It needs to have a good texture too. Without having a good texture, drinking the creatine will not be a pleasurable experience. Also, we considered the taste. Additional flavors are always welcomed, but unflavored options offer you the freedom to have the creatine with other drinks.

    Absorbability

    Last but not least, we considered absorbability. Usually, the absorbability remains all-time high when micronized creatine. What micronization does is that it reduces the sizes of creatine molecules. As a result, the body can absorb the molecules faster. For that reason, our priority went most to those creatine supplements.

    What Is Creatine?

    Did you know that creatine is naturally found inside your body? Yes, everyone has creatine inside them! If we talk about the chemical composition, creatine is a mixture of three amino acids. It includes the amino acids arginine, methionine, and glycine.

    That said, just like amino acids, your body needs creatine. It is the fuel for the muscles, which gives the muscle the energy they require to move. And when the body has enough creatine, the muscles will be capable of making explosive movements.

    How Does Creatine Work?

    The working principle of creatine is pretty simple, just like an amino acid. It will target the processes that are related to muscle contraction. Now, what are muscle contractions fueled by? Adenosine Triphosphate, otherwise known as ATP. Usually, your body will have enough ATP to provide energy for just 10 seconds.

    When you start taking creatine phosphate, you will be giving your ADP additional phosphate molecules to create ATP. That would boost performance and allow you to work out more intensively. Also, when there are higher ATP and ADP levels, the body becomes more capable of working at a higher capacity.

    Different studies show that creatine could help to enhance energy efficiency. And it does hold the ability to improve the recovery rate and training intensity. You would be supercharging your body to improve overall performance during the workouts.

    Types of Creatine

    As we have mentioned, just like amino acids, there are plenty of different types of creatine. By having a proper idea regarding all the forms of creatine, you can better understand the supplements. So, without further ado, let us get into describing them.

    Creatine Monohydrate

    It is one of the popular types of creatine and is one of the cost-effective types available today. But that is not all! It has seen a vast amount of research. And that is why you will see it in the majority of the supplements available today, even if they have other types such as creatine hydrochloride.

    Creatine Ethyl Ester

    The creatine Ethyl Ester is a type of creatine bound to ester salts. What does that mean? Well, this type of creatine has a higher amount of bioavailability. Even though plenty of studies regarding this component, the higher absorbability rate is yet to be validated.

    Creatine Hydrochloride

    Otherwise known as creatine HCl, creatine hydrochloride is another type of creatine bound to parts of hydrochloride molecules. That makes the creatine hydrochloride highly water-soluble. For that reason, your body will be capable of digesting this type of creatine better than the others.

    On that note, many of the experts that provide medical advice suggest taking creatine hydrochloride if you are facing issues with others. Sometimes, you can face stomach cramps and digestion problems with the other types of creatine. You need to try out the supplements that utilize creatine hydrochloride in those cases.

    Buffered Creatine

    Compared to creatine hydrochloride and creatine monohydrate, buffered creatine has a higher pH level. However, there are two types of this creatine available. One is Crea-Trona and the other is Kre-Alkalyn. And many believe that buffered creatine is more effective than others because it does not break down that much.

    Creatine Magnesium Chelate

    Like the other creatine, creatine magnesium is a creatine bonded with magnesium. When compared with creatine monohydrate, many believe that creatine has a higher absorbability rate. But the thing is, the thought is yet to be validated.

    Liquid Creatine

    Last but not least, we have liquid creatine. The liquid version is generally promoted to be more manageable by the digestive organs. Many find this type of creatine easy to use. However, intensive research is needed to validate its bioavailability rate.

    What Does Science Have to Say About Creatine?

    Over time, creatine monohydrate and other types of creatine have seen plenty of studies and research. And most of them linked the powerful benefits of creatine. And through this segment, you will obtain an in-depth idea regarding those studies.

    Maximizes Sprint Speed and Lift Speed

    The researchers of Baylor University studied the effects of micronized creatine and pure creatine monohydrate on exercise performance in the year 2003. Researchers have found that creatine was a perfect substance for those who wanted to maximize their sprint speed and lift more weight. It could increase muscle mass and energy levels.

    Muscle Building

    Different studies have proved that creatine and muscle growth have a strong link. In this review that included 300 plus studies, researchers have found that 70 percent have statistically found improvement in improving muscle mass. Building muscle can become more manageable after taking creatine.

    Improves Workout Performance

    A study in 2016 proved that creatine could offer additional health benefits. Researchers praised its ergogenic benefits. And ergogenic is a fancy term stating that the element could improve the workout performance.

    In addition to that, the researchers have found that it offered a favorable safety profile. Now, what does that mean? It means that creatine is linked to reasonably low risks or side effects.

    Increases Muscle Mass

    The combination of creatine monohydrate and protein is pretty popular. There are plenty of creatine monohydrate supplements out there that will utilize this combination. In this study in 2001, researchers have provided that the combination can offer higher muscle mass.

    The researchers gave a group of creatine monohydrate supplements. There was another group that received a placebo. After six weeks of strength training, the participants that took the actual supplement saw a massive improvement in muscle mass.

    Improves Recovery Rate

    Creatine is not just for people who want to build muscle and bulk up. It will even benefit people who do not push themselves as much as bodybuilders. Take this study as an example. Researchers have found that creatine could help people with injury recovery.

    In that study, 22 participants were the subjects of the test. They kept their uninjured legs in the immobilized state to simulate an injury. Then, when they went into rehab by taking creatine, they saw a faster recovery rate than those who took a placebo.

    Supports Joint Health

    Besides supporting the recovery rate, creatine can boost joint health, especially in older adults. You might notice doctors recommending creatine to patients that have joint issues.

    That said, this study validated creatine’s ability to support the health of the joints. There, the researchers gave older adults a placebo and creatine. After completing a resistance training program for 12 weeks, researchers have found that joint health significantly improved for the group that took creatine.

    Improves Cardiovascular Health

    Several studies have found a strong link between cardiovascular health with creatine. It has an effect in terms of making the heart recover from failure. Researchers found more significant overall improvements when participants took creatine and standard treatment.

    Enhances Cognitive Health

    There are plenty of studies regarding cognitive health and creatine. And many of them showed promising results. That is why many people take creatine to improve cognition.

    For example, take this study that took place in 2017. Researchers gave creatine supplements to the participants that were recovering from concussions. Researchers have found that the supplements helped reduce the damage to neurons. The formula even helped to preserve cellular energy.

    Prevents Deterioration of Brain function

    It is pretty well-known that creatine can improve cognitive health. However, it also holds the ability to boost cognitive function and prevent the deterioration of brain function. This study from 2019 tells us exactly that.

    Participants in stressful situations such as sleep deprivation and high altitudes could handle the situation appropriately.

    Supports Healthy Blood Sugar

    Creatine also plays a vital role in people who have diabetes. Many of the people that have diabetes take these supplements regularly.

    There is plenty of new research regarding this. For example, this 12-week study proved that the element could control the blood sugar properly, even when the participants took a high carb meal.

    Anti-Cancer Properties

    Last but not least, one of the recent studies has found that creatine might have anti-cancer properties. The researchers have collected a handful of results and preliminary investigations, evaluated all of them, and assessed this conclusion. However, more research is required to validate the claim even further.

    Who Should Take Creatine?

    After going through the scientific claims, one thing is clear that creatine could benefit people of all ages and all health conditions. However, not all people will get the most out of it. Wondering who will? Here is the list:

    • People that are trying to gain more muscle mass with the help of the three essential amino acids.
    • Anyone trying to obtain full strength with creatine products.
    • Someone who wants to bulk up with potent doses of regular creatine monohydrate.
    • Anyone who wants to ensure lean muscle development.
    • People who want to boost overall cognition, focus, and brainpower.
    • Someone who wants to improve the recovery rate with creatine products.
    • Those who look for breaking through the performance plateaus in workouts.

    Overall, creatine is for anyone and everyone looking for an easy-to-take, proven, and safe nutritional supplement. It could improve different aspects of health and allow someone to perform better during intensive training sessions and workouts.

    Side Effects of Creatine

    We have mentioned earlier that creatine is a natural compound. Your body naturally produces creatine to some degree. It is the thing that fuels your muscles and allows them to carry out explosive movements.

    In general, participants who took part in the massive studies did not experience any side effects. Studies have proved that taking creatine at a higher dose did not even result in any side effects. That said, it does associate with one side effect, which is weight gain.

    But we are not talking about fat here. Instead, what we are talking about lean body mass. When you start taking creatine, the body naturally wants to build more muscles. And that would eventually result in weight gain.

    That said, muscle mass and fat mass are not the same. So, a higher muscle mass would not hinder you from living a healthy lifestyle. Nonetheless, creatine can come in the way if you have a severe medical condition, such as kidney disease, liver disease, or high blood pressure.

    The side effects will be mainly noticeable in older adults susceptible to kidney damage. That is why you should talk to your doctor before taking any dietary supplements.

    What Is the Recommended Dosage of Powdered Creatine Supplements?

    Most creatine supplements will contain 4 grams to 6 grams of creatine in each serving. And you would need to take two servings in one day. Usually, people would take one scoop before the workout session and the other after working out.

    However, people cut down on creatine during the maintenance days. They will take a half scoop or one scoop a day when they are not working out. But would not that lower the benefits of creatine? Not really! Studies have already proven that you can enjoy the benefits of creatine by taking as low as 3 grams a day.

    That said, there is a catch. If you take too much creatine, the muscles will be fully saturated with it at some point. That would mean that the excess amount of creatine would be wasted. So, if you plan to take more than 20 grams of creatine a day, it would be a good idea to rethink that decision.

    Consider the cycling of creatine by factoring in muscle development. People take 15 grams to 20 grams of creatine per day during the loading or bulking phases. And before the loading phase, they would take 3 grams to 5 grams per day. Also, after the loading phase, they would stick to 3 grams to 5 grams of creatine.

    Other than that, if you have more muscle weight, your muscles would be capable of absorbing more creatine. In such scenarios, consider increasing your dosages. For example, people that are 14 pounds should take 5 grams to 6 grams of creatine per day during the maintenance phase.

    On the other hand, people around 200 pounds or higher should take 8 grams to 12 grams of creatine per day during the maintenance phase.

    Frequently Asked Questions About Creatine

    Q: How does creatine loading mean?

    A: For example, you can take 20 grams of creatine during the bulking phase. But after that, you would need to drop down to 5 grams of creatine per day. This switching back and forth to different dosages during the bulking and maintenance phases is creatine loading.

    Q: When should I take creatine?

    A: It does not matter when you are taking creatine. Most people will take a hefty dose before and a small amount after the workout. Likewise, we would recommend splitting the total dosages into two parts. Take one before doing any intensive training and the other after carrying out the intensive tasks.

    Q: How should I take creatine?

    A: Most creatine supplements will come in three forms. Two of them are flavored and unflavored powders. For the flavored options, mix the powder up with a cup of water. However, for the unflavored ones, you will have the chance to mix them up with other drinks or beverages. You can even mix them up with protein shakes.

    That said, the final form will be capsules. For those, you would need to swallow two or more pills daily with water.

    Q: Will I lose muscle after I stop consuming any form of creatine?

    A: You do not have to worry about losing muscle when you stop taking any form of creatine. However, you will lose a couple of pounds of mass. Those are water masses. Creatine would force your body to hold more water. And once you stop taking these supplements, that water weight will drop.

    Q: Will creatine impact the function of kidneys?

    A: Most studies have supported creatine intake, even in a large dose and for an extended amount of time. However, a small number of studies have shown that it could impact the kidney functions of those suffering from kidney diseases. The impact can also be visible on older adults.

    The Best 9 Creatine Supplements Final Words

    Creatine supplements have been around for decades. It is one of the most popular dietary supplements available on the market.

    However, if you can not get your hands on the best creatine supplements, it would be impossible to get all of the benefits it has to offer. And we hope that we were capable of playing a crucial role in making you knowledgeable about those that work. The creatine supplements mentioned are the best creatine powders to ensure better muscle recovery.

    RELATED:Best Protein Powder Supplements of 2022

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