How to Choose a Creatine Supplement
Creatine is one of the most studied sports supplements, and the buying decision is simpler than the marketing suggests.
Last reviewed: October 2026 · How we research
Disclosure: As an Amazon Associate I earn from qualifying purchases. This guide is general information, not medical advice. Talk to your doctor before starting any supplement.
Monohydrate is the standard
Creatine monohydrate is the form with the most research behind it. Other forms, such as HCl or "buffered" creatine, are often sold at higher prices, and it is not clear that they work better. For most people, plain monohydrate is the sensible choice.
Check the label
- Single ingredient. A good creatine powder should have creatine monohydrate and little else. Flavored versions add sweeteners and flavors.
- Quality marks. Some products carry a brand mark such as Creapure, which indicates a particular manufacturing source. Third-party seals such as NSF Certified for Sport or Informed Sport indicate independent testing. Some performance products may contain unlisted ingredients, which is why these seals are worth looking for.
- Cost per serving. Powder is usually the cheapest way to buy creatine.
Powder, capsules or gummies
- Powder: Dissolves in water or a drink, and is the least expensive per serving.
- Capsules: Convenient, but you may need several per serving.
- Gummies: Check the amount of creatine per serving, since some deliver much less than powder.
Using it
- Follow the label directions. In studies, people often took about 3 to 5 grams a day (some started with a larger loading amount for about a week), and NIH describes creatine as appearing safe for healthy adults over months and years.
- Drink enough water. Creatine commonly causes some weight gain from water retention.
- Consistency matters more than timing.
- If you have kidney disease or take regular medications, ask your doctor before starting creatine.
Sources and further reading
We read these pages in October 2026. They come from government health agencies in the United States and are not affiliated with this site. Where official advice differs between countries, we say so in the guide. Always follow the advice of your own doctor or pharmacist.
- NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance, consumer fact sheet (page dated March 2021)
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