The 11 Best Creatine Supplements for Explosive Strength

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Creatine has a mixed reputation among the muscle-building set. For every gym bro who swears he’s put on 10 pounds of muscle with the stuff, there’s another who claims it causes cramps, bloating, and fat gain.

Truth is, creatine is neither a miracle powder or a health hazard — it’s simply a natural compound that’s found in red meat and seafood, especially beef.

First, some background: When you consume creatine —in, say, a steak, for example — your body stores about 95 percent of it in your muscles in the form of creatine phosphate. Your body then uses that creatine phosphate to produce the energy needed to perform quick, intense bursts of exercise, like a particularly heavy bench press or squat.

Strength training, as you may remember, causes tiny microtears in your muscles; when your body repairs that muscle tissue, your muscles grow back bigger and stronger. That’s where the big benefits of creatine come in. It allows you to crank out more reps and heavier lifts, which helps boost your muscle size and strength.

Sure, you could consume your creatine in meat-form only, but you’d have to eat a half-pound of steak or salmon every day to net just 1 gram of it— and, let’s face it, that wouldn’t be good for your waistline or your wallet. That’s why many people turn to creatine supplements, which can offer two to five times that amount per serving.

Now, we know what you’re thinking: But wait — more isn’t necessarily better, right? (Kidding. We knew you weren’t thinking that.) For the record, it’s perfectly fine to consume your creatine in supplement form.

Case in point: A 2021 review in the Journal of the International Society of Sports found that supplementing with creatine can not only boost your exercise performance, but that many of the supposed drawbacks of taking it — that it causes dehydration, muscle cramps, weight gain, and even kidney damage — simply aren’t true.

Still, while most creatine supplements are safe to take, they aren’t all created equal.

The first thing you should do when looking for a supplement, says Chris Mohr, PhD, RD, of Mohr Results, is to look for a supplement that contains creatine monohydrate — the best kind available. “Research shows that creatine monohydrate is absorbed tremendously efficiently by the body,” he says, much more so than other forms of creatine.

A great supplement shouldn’t have anything more than pure creatine monohydrate — no fillers, no special added ingredients, he says. Look for one that has about 3 to 5 grams per serving.

The best options will also be certified by a third-party like Informed Choice or NSF for Sport Certified. “Those two certifications tell you that what’s on the label is in the product,” says Mohr, “nothing more, nothing less.”

Here are our top picks for the best creatine supplements.

1. Optimum Nutrition Micronized Creatine Powder, $10.99

Shop at OptimumNutrition.com

No additives, no extra ingredients — just 100 percent pure creatine monohydrate in each 5 gram-serving. This pick, from Optimum Nutrition, contains micronized creatine, which has been broken down into smaller particles that are easier to mix in water. It’s also been certified by Informed Choice.

2. Thorne Creatine

Shop at Thorne.com

LINK: https://www.thorne.com/products/dp/creatine

$32 for 90 servings

Each serving of Thorne Creatine contains 5 grams of micronized creatine monohydrate, which is a more dissolvable form of creatine that’s easier to mix. This product, which is NSF Certified for Sport, is also one of the more affordable picks on our list.

3. Gnarly Creatine

Shop at GoGnarly.com

LINK: https://gognarly.com/products/creatine-powder

$45 for 90 servings

This vegan supplement, from Gnarly, offers 5 grams of pure creatine monohydrate per serving. It’s unflavored (read: no added ingredients) and has been certified by NSF for Sport.

4. Bulk Supplements Creatine Monohydrate

Shop at BulkSupplements.com

LINK: https://www.bulksupplements.com/products/creatine-monohydrate

$14 for 20 servings

Don’t want to commit to a three-month supply? This pick, from Bulk Supplements, is a good option. The product contains micronized creatine monohydrate and has been third-party tested.

5. Nutricost Creatine Monohydrate

Shop at Amazon.com

LINK: https://www.amazon.com/Nutricost-Creatine-Monohydrate-Micronized-Powder/dp/B00GL2HMES/

$31.30 for 100 servings

The most budget-friendly option on our list, Nutricost’s creatine contains no added ingredients — just 5 grams of micronized creatine monohydrate. It’s also been third-party tested.

6. Klean Athlete Creatine

Shop at KleanAthlete.com

LINK: https://shop.kleanathlete.com/creatine/12484090.html

$28.70 for 60 servings

Another NSF for Sport certified pick, this option, from Klean Athlete, provides 5 grams of pure creatine monohydrate per 1 scoop serving. No artificial flavors or added ingredients.

CREATINE HAS a mixed reputation among the muscle-building set. For every gym bro who swears he’s put on 10 pounds of muscle with the stuff, there’s another who claims it causes cramps, bloating, and fat gain.

Truth is, creatine is neither a miracle powder nor a health hazard—it’s simply a natural compound that’s found in red meat and seafood, especially beef.

Read more: How Men’s Health Thoroughly Tests and Reviews Nutrition Products

First, some background: When you consume creatine—in, say, a steak, for example—your body stores about 95 percent of it in your muscles in the form of creatine phosphate. Your body then uses that creatine phosphate to produce the energy needed to perform quick, intense bursts of exercise, like a particularly heavy bench press or squat.

Strength training, as you may remember, causes tiny microtears in your muscles. When your body repairs that muscle tissue, your muscles grow back bigger and stronger. That’s where the big benefits of creatine come in. It allows you to crank out more reps and heavier lifts, which helps boost your muscle size and strength.

Sure, you could consume your creatine in meat form only, but you’d have to eat a half-pound of steak or salmon every day to net just 1 gram of it—and, let’s face it, that wouldn’t be good for your waistline or your wallet. That’s why many people turn to creatine supplements, which can offer two to five times that amount per serving.

Now, we know what you’re thinking, But wait—more isn’t necessarily better, right? (Kidding. We knew you weren’t thinking that.) For the record, it’s perfectly fine to consume your creatine in supplement form.

Case in point: A 2021 review in the Journal of the International Society of Sports found that supplementing with creatine not only can boost your exercise performance, but that many of the supposed drawbacks of taking it—dehydration, muscle cramps, weight gain, and even kidney damage—simply aren’t true.

Still, while most creatine supplements are safe to take, they aren’t all created equal. Across our team of MH fitness editors and experts, we’ve tested dozens of creatine supplements pre- and post-workout over the years to get to the bottom of which products are worth the hype. And to understand what makes a creatine supplement one of the best, we called on Jose Antonio, PhD, C.S.C.S., a professor in the Department of of Exercise and Sport Science at Nova Southeastern University in Fort Lauderdale, Florida. What we learned? A great supplement shouldn’t have anything more than pure creatine monohydrate—no fillers, no special added ingredients, he says. Look for one that has about 3 to 5 grams per serving.

With those guidelines in mind, keep scrolling for our list of the best creatine supplements to shop this year.

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Creatine Monohydrate

Packed with 5 grams of micronized creatine monohydrate per serving, this unflavored beast is pure and straightforward. It’s single-ingredient and straightforward. No fancy flavors or frills here, just the good stuff.

When mixing it into a drink or protein shake (or even throwing it back dry to chase with water), it doesn’t clump as much as some other powders out there. It’s so good that our very own Ebenezer Samuel considers this stuff from Onnit his creatine of choice.

It’s also Informed Sport certified, meaning it’s been rigorously tested for banned substances and contaminants.

What do buyers say? “So far so good. Mixes very well and I can see gains. Definitely will stay on the Onnit train,” said one Onnit customer.

Read more: Best Multivitamins

Creatine Powder

Each serving of Thorne Creatine contains 5 grams of micronized creatine monohydrate, which is a more dissolvable form of creatine that’s easier to mix. This product, which is NSF Certified for Sport, is also one of the more affordable picks on our list (it’s less than 50 cents per serving).

If you’re hesitant to add performance supplements into your rotation, Thorne’s products are a good place to start. The brand’s formulas are designed with a mission to keep ingredients minimal, clean, and transparent, and are clinically researched to back up safety and effectiveness.

What do buyers say? Out of more than 1,100 iHerb reviews, 95% recommend the Thorne Creatine Powder with at least a 4-star rating.

Read more: Best Whey Protein Powders

Non-GMO Creatine

The Non-GMO Creatine from Promix is as smooth as silk and mixes like a dream, no clumps or funky aftertaste. With a whopping 180 servings per container, you’ll be fueled up for months of epic workouts. That being said, if you take creatine infrequently, it may be too much to get through before its expiry date. (We’ve tried creatine passed its best by date and trust us, it’s not a pleasant experience.)

One big perk in our eyes is that the brand publishes its third-party testing results right on its site, so you know exactly what you’re getting if you buy this product. It also offers a subscription program that delivers automatic shipments every 1, 2, or 3 months. Not only does it save you precious time and helps you never run out, but it also saves you 10% on each order.

What do buyers say? “Mixes easy, flavorless, great value for quality, no bloating,” says one Promix customer.

Read more: Best-Tasting Protein Powders

Creatine

Momentous Creatine is not only NSF certified for sport, but Informed Sport certified as well, meaning it’s been rigorously tested and proven to be pure and legit.

At just 41 cents per serving, it’s a no-brainer for your budget, too. Now, here’s the deal: it’s not micronized, so it may require a bit more mixing to dissolve perfectly. But hey, that’s a small price to pay for the other wins.

The brand recommends a 10-gram daily dose for the first week, and then a steady 5-gram (1 serving) dose every day after that (although the greater body of research on the need for a creatine loading phase remains spotty).

What do buyers say? “Great product. Affordable. Would never go without it,” said one reviewer on livemomentous.com.

Read more: Best Protein Powders for Muscle Gain

Creatine Monohydrate

Like most of the other options on this list, GNC’s Creatine Monohydrate offers you 5 grams of creatine per serving. This bad boy is also micronized, meaning it’s been finely ground to ensure smooth mixing and easy absorption.

On the downside, it does contain silicon dioxide, an anti-caking agent (which, based on the research, is safe to ingest). On the bright side, that means no clumps or grittiness will get in the way of downing your daily creatine. Just a silky, seamless blend to amp up your workouts. According to the brand, you can mix it into 8-10 ounces of your favorite pre-workout shake, protein smoothie, juice or even just plain water.

Quality is king, and this powder has been Informed Sport-certified to ensure it brings to the table exactly what’s advertised.

What do buyers say? “I highly recommend GNC Creatine Monohydrate to anyone who is serious about improving their workout performance. It’s a high-quality product that delivers results without any unwanted extras,” said one GNC customer.

Read more: Best Protein Powders for Weight Loss

Klean Creatine Dietary Supplement

Another NSF for Sport certified pick, this option from Klean Athlete provides 5 grams of pure creatine monohydrate per 1 scoop serving. No artificial flavors or added ingredients.

Each container offers a modest 60 servings, which is smaller compared to many other options. If you’re looking for a creatine to take short-term or bring along on your travels, to the gym or office, etc., its size makes it a good pick.

What do buyers say? “This stuff helps me get the muscle I need and helps me to have energy through the day,” said one verified buyer on shop.kleanathlete.com.

Read more: Best Casein Protein Powder

Gnarly Creatine

This supplement from Gnarly offers 5 grams of creatine monohydrate per serving in the form of Creapure®. What is Creapure®, you may ask? It’s a patent-protected, micronized form of creatine that offers superior purity compared to many other creatine derivatives on the market. It’s also one of the most widely researched forms of creatine you can buy.

This powder is also unflavored (read: no added ingredients) and has been certified by NSF for Sport.

What do buyers say? “I took it twice daily as recommended for the first 2 weeks. I was already seeing the benefits within that timeframe. As an old guy at 54, I think it’s helping to get those last reps done,” said one Gnarly buyer.

Read more: Best Vegan Protein Powders

Creatine Powder

This micronized creatine from BioSteel Sports offers a lighter dose of creatine per serving at just 2.5 grams. Although 5 grams is the most generally accepted dosage of creatine to receive its benefits, this powder offers a good solution for those who like to break up their doses throughout their day, or just prefer to take less.

It dissolves easily without clumping and the price is great. But if you intend to double up the scoops to hit 5 grams, it’ll turn into a pricier serving.

What do buyers say? Out of more than 1,400 Amazon reviews, 88% recommend the BioSteel Sports Creatine Powder with at least a 4-star rating.

Read more: Best Pea Protein Powders

Creatine Monohydrate

This option Bare Performance Nutrition has been certified by Informed Sport, the global gold standard for banned-substances testing in sports nutrition. And it only includes one ingredient: micronized creatine monohydrate from Creapure®. Meaning you can trust it’s as pure as it gets.

We love that this container is stackable with other standard size powder tubs, so you can keep you gains ingredients organized and tidy.

What do buyers say? “Purchased this to add to my daily routine! It mixes well (I typically add it to a smoothie or coffee) and has helped a ton with my mental focus. Highly recommend,” said one verified buyer on Amazon.

Read more: Best Vegan Meal Delivery Services

Pro Series Creatine Powder

This creatine from Muscle Milk comes in newly redesigned packaging, but packs the same tried and true formula. It’s NSF certified, unflavored, and offers 5 grams of creatine monohydrate per serving.

The container will give you enough to last more than 3 months (if you’re truly taking creatine daily), and stacks easily with your other protein or pre-workout tubs. Plus, at less than 20 cents per serving, its price is nearly unbeatable.

What do buyers say? “The container is robust and features a well-designed cap that keeps the powder fresh and prevents spills. The label’s instructions are clear and easy to comprehend, making it a breeze to use,” explains one Amazon reviewer.

Read more: Best Ashwagandha Supplements

Creatine Monohydrate – Raspberry Lemonade Drink Mix

Let’s be clear, plain, unadulterated creatine is always best. But for those who can’t stand throwing back an unflavored powder in water or a shake, or simply prefer something they can enjoy the experience of consuming, a powdered drink mix has its place. After all, creatine can only work for you if you adhere to taking it consistently.

The raspberry lemonade flavor is bright and refreshing and sweetened with zero calorie sucralose, making it a reasonable daily indulgence to satisfy your sweet tooth.

Read more: Best Meal Replacement Bars and Shakes

Why You Can Trust Us

At Men’s Health, we take great pride in providing our readers with reliable and trustworthy product recommendations. We believe that our readers deserve the best, which is why we always make sure to conduct thorough research and testing before making any recommendations. Our writers and editors thoughtfully select experts for collaboration on product recommendations, and are also experts in their own right, using their informed opinions to select products and ensuring that our content is of the highest quality. For this story, we consulted with Jose Antonio, PhD, C.S.C.S., a professor in the Department of of Exercise and Sport Science at Nova Southeastern University in Fort Lauderdale, Florida.

Our product recommendations are purely editorial, and while we may receive free products to test and review, we only recommend the products we are most impressed by. We never let retailers or public relations contacts dictate our content or product coverage. Which is why you can trust us to provide you with reliable and unbiased product recommendations.

How We Selected

For this story, we spent hours interviewing registered dietitians, medical doctors, and fitness professionals, as well as researching the top-rated and best-selling creatine supplements on the market. The products that made it onto this list undergo third-party testing, hold an NSF, USP, or Informed Sport certification, and contain standardized forms of creatine in clinically studied, safe amounts. We paid close attention to evaluate the most important features, such as ingredients, dosage, price, and quality. The list above represents our carefully chosen picks of the best creatine supplements to shop in 2023.

What to Consider When Choosing a Creatine Supplement

There’s a ton of B.S. across the supplement landscape. And let’s be honest, when it comes to sports nutrition products, that B.S., gets even harder to navigate. Let’s break it down so you know exactly what to look for when shopping for creatine:

Dosage: Research suggests that a daily dosage of 3 to 5 grams of creatine monohydrate is effective for most individuals. Stick to this recommended dosage to maximize the benefits without overdoing it.

Type of creatine: Look for a supplement that contains micronized creatine. This means the creatine particles are finely ground, making it easier for your body to absorb and utilize. This enhanced absorption can lead to better results and reduced stomach discomfort.

Ingredients: Creatine monohydrate should always be the key ingredient, but some supplements may include other additive. Opt for a single-ingredient, pure creatine whenever possible.

Certification: It’s important to choose a creatine supplement that undergoes third-party testing to ensure its quality, purity, and safety. Look for certifications from reputable organizations such as NSF International or Informed Sport. These certifications provide an extra layer of confidence in the product’s reliability and integrity.

Remember, consistency is key when taking creatine. Stick to a creatine that you don’t hate, so that you’ll actually take it.

And of course, consult with a healthcare professional if you have any specific concerns or medical conditions.

What is Creatine?

Creatine is a naturally occurring molecule produced by our bodies and found in foods like meat, fish, and eggs. It’s also available as a popular sports nutrition supplement known as creatine monohydrate.

As a type of amino acid, creatine serves as a building block for proteins, which are essential for muscle, bone, and tissue development. Think of it as your muscles’ secret fuel reserve, keeping them firing on all cylinders, particularly during intense activities.

Now, here’s a cool fact: despite its incredible performance-boosting benefits, creatine is not banned in any college or professional sports. That means you can confidently incorporate it into your training regimen without worrying about violating any rules or regulations, no matter who you are. (Although, as always, it’s a good idea to consult your healthcare provider before adding new supplements into your diet.)So, whether you’re aiming to pack on muscle, increase your explosive power, or simply take your performance to the next level, pure, single-ingredient creatine is a trusted ally.

Benefits of Creatine

When you hit the gym and pop some creatine monohydrate, it works its magic by supplying energy to your hard-working muscles, providing a continuous supply of energy to fuel contractions and flexions. This results in sustained power and endurance during your workouts.

By boosting your energy levels, creatine allows you to push harder during those strength training sessions. The idea is that it can help you to crank out more reps, resulting in a greater stimulus to your muscles. And you know what that means? More gains.

Creatine has been thoroughly researched, too. In a 2022 analysis of 35 studies, it was discovered that when creatine supplementation is paired with resistance training, adults experience a noteworthy increase in lean body mass. The results showed that individuals, regardless of age, gained more than two pounds of lean body mass. Although the difference may seem modest, it can really make a difference for those looking to pack on some lean lbs.

Does Creatine Cause Hair Loss?

“There is absolutely no evidence that creatine supplementation causes baldness,” explains Dr. Antonio.

So what’s with the rumors surrounding creatine and its supposed link to hair loss or baldness in the first place?

The main source of concern stems from a single study, which showed that college-aged rugby players who took high doses of creatine experienced an increase in a metabolite of testosterone that, in some cases, has been associated with hair loss or baldness.

It’s crucial to note that this study was conducted short-term and on a small sample size, has not been replicated, and the variable observed in the creatine group was still within normal clinical limits.

In fact, several other studies investigating creatine supplementation and testosterone levels have shown no significant changes in testosterone concentrations.

While the initial study raised some questions, the bottom line is: There is no concrete evidence to support a direct link between creatine and hair loss.

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