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The best creatine supplements are third-party tested and easy for the body to absorb. We picked the best options to try in 2024, including creatine from Thorne, Optimum Nutrition, and Nutricost.
The table below compares each of the creatine supplements in this article.
People should consider the following factors before purchasing a creatine supplement.
- Ingredients: People who eat a plant-based diet or are allergic to specific ingredients can purchase “free-from” products, including vegan-friendly and gluten-free supplements with no allergens. While creatine occurs naturally in animal products, the supplementary version is synthetic. It uses
cyanamide and sarcosine , which do not contain animal by-products. This makes all creatine supplements vegan-friendly. However, companies may add other ingredients to a creatine supplement that may result in a product that is not vegan or vegetarian. - Form: Creatine supplements generally come in powder or capsule form. People may find creatine as a micronized powder. This dissolves rapidly in liquid and may be best for people who do not like different textures in drinks. Some brands also sell creatine chews. A person should consider which form they will find easiest to take and which can offer them the most accurate dose per serving.
- Dose: Researchers consider
3 to 5 g a day or 0.1 g per kg of body mass a day of creatine monohydrate a safe, effective, long-term daily dosage. However, many products contain 5 g, which may increase a person’s muscle creatine quickly but have no significant impact on health markers. - Certifications: In the United States, all companies should manufacture their products according to current good manufacturing practice (CGMP) regulations. The
FDA states that CGMP regulations ensure that companies identify the quality, strength, and purity of drug products, use quality raw materials, and establish robust quality management systems. - Third-party testing: Some companies carry out third-party testing, which involves using certifying bodies to check their products for added transparency. A person can review the product they intend to use with Informed Choice, NSF International, or Consumer Lab.
- Price: Some supplement brands can be expensive. A person should consider the volume of their chosen product and how long it will last to ensure it will suit their budget and be cost-effective.
It is important to note that while the FDA reviews supplement ingredients for safety, it does not regulate them before sale. As such, people should only buy creatine supplements from brands that test their products and provide clear ingredient lists.
Anyone considering taking any dietary supplement should talk with a doctor or a qualified healthcare professional to ensure they have a dosage appropriate for their needs.
A person should seek medical advice before using any supplementary product if they are pregnant, nursing, or taking other medications.
The authors of a
Conversely, creatine supplements may provide a range of health and exercise benefits to women.
Exercise performance and strength
According to a
People taking creatine will have higher stores of creatine in the muscles, which can reduce muscular fatigue, leading to improved performance. Additionally, creatine can help form proteins to build muscle.
Mood, mental health, and memory
A
While research suggests that a daily dose of 0.3 g creatine for 5 to 7 days or a daily dose of 5 g for 4 weeks
Menstrual health and hormonal balance
Creatine levels can fluctuate in line with estrogen throughout a person’s menstrual cycle.
A
Research states that creatine
Fertility
There is little research into creatine supplementation during pregnancy, but a
Additionally, supplementation can improve blood flow to the uterus. This can help support the growth and shedding of the uterine lining, which is an essential part of the typical menstrual cycle.
Healthy aging
Creatine may also help
Additionally, a
More recently, a
There is little scientific consensus on the best way to use creatine supplements. People should always follow the dosing instructions companies recommend on their product’s label and consider discussing their creatine supplementation with a doctor.
According to a
This review also reports that it may be more effective for people to take creatine supplements pre- and post-workout to increase creatine stores and muscle mass and strength gains.
A
People should always discuss trying new supplements with a doctor and stop using them if they experience side effects.
People who do not wish to or cannot take creatine supplements can consume red meat and seafood to increase the body’s creatine amounts naturally.
They may also consider taking:
- Nitric oxide supplements: These contain L-citrulline and L-arginine. A 2019 study notes that L-arginine supplements can reduce blood pressure during pregnancy. Nitric oxide supplements expand blood vessels and increase blood flow, which may enhance endurance in athletes.
- Branched-chain amino acids (BCAAs): This term refers to a group of three essential amino acids: leucine, isoleucine, and valine. They are naturally present in animal-based protein sources, such as eggs, meat, and dairy products. A
2021 review of studies found that supplementing BCAAs may reduce muscle damage and relieve muscle soreness after resistance training in males.
Both females and males may find benefits from taking creatine monohydrate. In its micronized form, it may have greater benefits.
For instance, research from 2023 suggests that the body can absorb micronized substances more easily. This could make micronized creatine monohydrate more effective for people who want to take creatine.
People can speak with a doctor to determine if creatine supplementation will benefit them after 40. Research from 2021 suggests that taking creatine alongside resistance training could help reduce age-related bone loss in postmenopausal women.
All creatine supplements claim to help a person build muscle. However, creatine will not build muscle in specific areas of the body on its own.
Both protein and creatine may help females gain muscle and improve their exercise performance and recovery. People may prefer to take creatine if they are doing short, high intensity training. Creatine can increase lean muscle mass and exercise capacity.
Alternatively, protein supplementation may be more beneficial for people who exercise regularly, as they may have higher protein requirements.
Creatine may help with muscle building, recovery, and performance. Additionally, some evidence suggests that creatine supplements can reduce symptoms associated with depression in females. However, more research is needed to confirm the benefits of creatine for depression.
Individuals should consider different factors before purchasing creatine, such as formulation, ingredients, and certifications.
Whether a product undergoes third-party testing is also an important consideration, as the FDA does not approve supplements in the same way as prescription medications. A person should always discuss supplement use with a doctor or a qualified healthcare professional before use.
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