Best Creatine for Men (2024): As Approved By a Sports Dietitian

Creatine has long been a tried and true supplement for active people whether they want to gain more lean muscle mass or support performance. That said, while the benefits of creatine are well known, the sheer number of types, forms, and brands on the market can make it difficult to pick out which is most effective or most worth your money.

So, our team set out to compile a list of the best creatine for men. Read on to see what we found.

We intend the term “men” to include all men, including trans men. However, we recognize that almost all research on this topic has focused on cis men (i.e., men who are not trans). For that reason, when we reference gender-based research and nutritional recommendations, we will clarify by saying “cis men.” We encourage trans and nonbinary people of all genders to check in with a trans-competent nutritionist regarding their supplements and training needs.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Creatine Supplements for Men

• Best Creatine for Men Overall: Transparent Labs Creatine HMB
• Best Budget Creatine for Men: Nutricost Micronized Creatine Monohydrate
• Best-Tasting Creatine for Men: Legion Recharge
• Best Creatine for Weight Loss for Men: Onnit Creatine Monohydrate
• Best Creatine Gummies for Men: Swoly Creatine Gummy
• Best Creatine Monohydrate for Men: Sports Research Creatine Monohydrate
• Best Creatine Powder for Men: Jacked Factory Creatine Monohydrate
• Best Creatine Pills for Men: Optimum Nutrition Micronized Creatine Capsules
• Best Pre-Workout With Creatine for Men: Kaged Pre-Workout Elite

Best Creatine for Men Overall: Transparent Labs Creatine HMB

Good for: Those who want a clean, evidence-based creatine from a trusted brand

Best Overall

Transparent Labs Creatine HMB

GGR Score: 4.5

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Product Highlights

• Uses research-backed doses 
• Available in more than 10 fruit flavors and an unflavored option
• Free from artificial sweeteners, colored dyes, fillers, and harmful additives

Pros & Cons

Pros

• 10+ flavors, 1 unflavored option
• Includes B-Hydroxy B-Methylbutyrate (HMB)
• 5 grams of creatine monohydrate per serving
• Contains no added sugar, artificial sweeteners, dyes, or fillers
• 10% off and free shipping with subscription

Cons

• No stimulant (for those looking for pre-workout boost)
• Some reviews say supplement is overly sweet
• Mixed reviews on solubility (not dissolving thoroughly)

Bottom Line

Transparent Labs’ Creatine HMB puts a unique twist on the more traditional creatine monohydrate by adding HMB to more effectively build strength, stamina and recovery. It's available in a dozen different flavors, including an unflavored option; some reviews criticize the taste of some flavors, though, saying that they're overly sweet.

Known for their scientifically formulated dietary supplements and clearly labeled ingredients, Transparent Labs has recently achieved a meteoric rise in the sports nutrition industry. Creatine HMB from Transparent Labs contains 5 grams of creatine, which means it contains the maximum, efficacious amount of creatine that studies have shown is optimal to provide exercise performance benefits, which is between 3-5 grams per day¹.

As a sports dietitian, I love that HMB is included in this supplement. The reason for this is studies have shown that both HMB and creatine have the most significant effects² on supporting increased strength and muscle growth. 

β-Hydroxy β-Methylbutyrate (HMB) is a compound that provides a host of health benefits for fitness buffs³. These include the ability to build lean body mass, boost muscle strength, particularly in the lower body, and even help with weight loss when taken along with resistance training. 

We had this creatine tested by both Nicole Davis, GGR head of content and a certified personal trainer, and Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a former GGR senior staff writer. We rated it 4 out of 5 for taste as both our testers had some meh experiences. 

“I wasn’t a fan of the black cherry,” Nicole reports. “Even with the recommended amount of water it tasted watery.” Amanda, who sampled the Peach Mango, says, “The flavor is strong and isn’t bad, but the bioperine changes the taste and gives it a weird, spicy smell.” 

The pair also agreed on a 3.5 out of 5 rating for solubility. “There were definitely some floaties and, if you don’t chug it all at once, it settles on you,” they report. They did give a 5 out of 5 for side effects, though, as neither experienced anything negative while taking the dietary supplement.

As a final note, Nicole laments, “I was hyped up to try flavored creatine, but it was a bit of a disappointment. I’d rather just use unflavored creatine supplements and mix it with my other drinks.” All in all, though, given the careful, science-backed dosage, the addition of HMB and the lack of artificial junk, we had to crown Transparent Labs as the best overall brand for creatine for people who identify as men. 

Read our full Transparent Labs Creatine Review to learn more. 

Best Budget Creatine for Men: Nutricost Micronized Creatine Monohydrate

Good for: People doing a loading phase or who are on a tight supplement budget

Best Budget

Nutricost Creatine Monohydrate

GGR Score: 4.3

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Product Highlights

• Powder creatine monohydrate supplement 
• 5 g of creatine per serving 
• Improved strength and muscle growth 
• May help prevent injuries
• Supports cognitive and bone health

Pros & Cons

Pros

• Subscribe and save options
• Non-GMO and gluten-free
• Manufactured in cGMP-compliant facility
• Affordable at under $0.40 per serving
• Unflavored variety has 1 ingredient, micronized creatine monohydrate

Cons

• Some flavors sold out
• Flavored versions contain sucralose which may cause stomach upset
• Mixed reviews on mixability not dissolving entirely
• Mixed reviews on some flavors, saying sweetener was overpowering

Bottom Line

Nutricost Creatine Powder contains 5 grams of creatine per serving and is available in both flavored and unflavored varieties. Nutricost shares that their creatine supplement can help with muscle building and strength, injury prevention, and cognitive and bone health. There are mixed reviews on the taste of certain flavors, saying that the sweetener used was too much.

Not too many frills to discuss with this supplement. The unflavored version contains just one ingredient and it’s present in the effective dose of 5 grams. If you’re someone who is just wanting to get started taking creatine, Nutricost is an economical way to do it. 

We had this creatine tested by three of our team members: GGR Editor Frieda Johnson, CNC, SET; GGR Performance Editor Anthony O’Reilly, CPT, CNC; and GGR Senior Editor Amanda Dvorak, CPT.

RELATED: Best Pre-Workout For Men

For taste, we rated it a 4.5 out of 5 after having our team try the unflavored version. “Even mixed in water, it has no taste whatsoever,” says Frieda. “Doesn’t alter the flavor of any other supplements we mix it with, either,” both Anthony and Amanda report after trying it with their pre-workout and protein powder. 

We rated it 3 out of 5 for solubility. “I never had any grittiness or crazy settling, but to be fair, when I mix it with protein powder it’s difficult to tell which one is settling,” Amanda describes. Frieda, however, had a different experience. “This actually settles a lot,” she says.

We gave it a 5 out of 5 for side effects. “I didn’t notice anything, but I’ve been taking creatine supplements for years, so I can’t speak on how it would affect a beginner,” says Amanda. Anthony, though, has a clearer point of view. “What makes me a fan of this one is I don’t get the bloating I get with other creatine monohydrate powder.”

Frieda sums Nutricost Micronized Creatine Monohydrate up perfectly: “For how effective it is, creatine is among the most cost-effective fitness supplements out there, but Nutricost is remarkably affordable even by market standards.”

If you want to know more, read our full Nutricost Micronized Creatine Monohydrate Review. 

Best-Tasting Creatine for Men: Legion Recharge

Good for: Those looking for a more comprehensive post-workout supplement that tastes great

Best-Tasting

Legion Recharge

GGR Score: 4.7

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Product Highlights

• Nature-based post-workout drink designed to improve recovery and increase muscle growth
• Contains 5 grams of micronized creatine, 2.1 grams of L-carnitine L-tartrate, 10.5 milligrams of corosolic acid
• Research-backed levels of ingredients
• Made in a cGMP, FDA-inspected, and NSF-certified facility
• Money-back guarantee

Pros & Cons

Pros

• Great customer service
• Money-back guarantee
• Can view actual lab results
• All natural
• No added sugar
• Subscribe and save 10%

Cons

• Stevia flavor is too sweet for some
• Unflavored is actually sweetened

Bottom Line

If you’re looking for an all-natural post-workout supplement that is made of research-backed ingredients, Recharge post-workout supplement is one worth considering. Its taste and positive impact on performance is appreciated by the vast majority of users.

Legion Recharge is a special supplement as it doesn’t self-identify as a creatine supplement, but as a post-workout supplement due to its inclusion of other recovery ingredients. Recharge contains 5 grams of creatine monohydrate in micronized form. 

A micronized creatine supplement is processed using smaller crystals, allowing mixing to be easier, but this doesn’t necessarily make it a creatine that’s more high-quality or that has better benefits.

RELATED: Best Muscle Recovery Supplements

One ingredient that is worth highlighting, though, is the 10 grams of corosolic acid, something that you’ve likely not heard of. It’s still fairly new on the supplement scene so science is limited, but research done on it has shown that it can help alter insulin levels in a way that boosts the absorption of nutrients like creatine and protein⁴ when taken post workout. 

The reason it’s really on our list, though, is for the taste. We had Recharge tested by GGR Head of Content Nicole Davis and Lindsay Scheele, lead reviewer at GGR Everything and a certified personal trainer, and they gave it a 5-out-of-5 rating in taste.

“The strawberry lemonade had a tart, but sweet flavor that I liked,” Nicole reports. “The sour candy was amazing,” Lindsay gushes. With these endorsements, Recharge’s placement on our list becomes less and less of a surprise.  

We also gave it a 5 out of 5 in solubility. “Took seconds to dissolve with minimal effort,” says Lindsay after just shaking it in a water bottle for a bit. Nicole also had no issues. For side effects, we gave it a 5 out of 5, as well, as nothing negative was reported from either of our team members.

We did have to give it a 1.5 out of 5 for price, however. While the cost isn’t terrible, people just looking for an affordable creatine supplement might bristle. That said, Lindsay had some parting words to say about Legion Recharge, “When I tested Recharge I was in a tough part of my training cycle and noticed an improvement even though I was still sore. Can’t rule out a placebo effect, but either way, I’ll be using this post workout supplement for a while!”

To learn more, read our full Legion Recharge Review. 

Best Creatine for Weight Loss for Men: Onnit Creatine Monohydrate

Good for: Those who want a third-party tested creatine with zero extra ingredients

Best for Weight Loss

Onnit Creatine Monohydrate

GGR Score: 4.75

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Product Highlights

• Unflavored to mix with your favorite drink
• Dairy-free, soy-free, and vegan
• Designed to improve anaerobic performance, muscle recovery, and explosiveness
• One serving, or two scoops, provides 5 grams of creatine monohydrate
• Third-party tested to be competition-safe and certified by Informed Sport
• Formulated to promote the regeneration of ATP and  increases in muscle mass

Pros & Cons

Pros

• No poor aftertaste when mixed with a flavored drink
• Dairy-free, soy-free, vegan
• Informed Sport Certified
• Affordable
• Website provides studies on the effectiveness of creatine
• Subscribe and save 15%

Cons

• Customer complain of gritty texture
• Small container

Bottom Line

If you're looking for a pure, low-cost creatine monohydrate, Onnit Creatine Monohydrate may be a good fit for you.

If you’re an experienced sports nutritionist, you’ve come across Onnit. As part of its Informed Sport certification, Onnit’s products are tested by LGC, a world-class anti-doping laboratory. This means it’s one of the safest supplements you can take as an elite or professional athlete, as this level of testing is regarded as the gold standard in third-party testing. 

We had Onnit creatine tested by Frieda Johnson, CNC, and Nicole Davis, PN1-NC, who rated the creatine 4.75 out of 5 for taste. “Even in plain water I couldn’t taste anything at all,” Nicole says about the unflavored creatine. “I also didn’t have an issue drinking it with water, but I did notice a bit of a bitter aftertaste,” Frieda reported.

Our testers were harsher critics when it came to the solubility, though, which they rated 3 out of 5. “You do have to stir it repeatedly when taking it because it settles,” Frieda warns. Our testers gave it a 5 out of 5 for side effects. “I haven’t recognized any difference, good or bad, since taking this creatine daily for the past few weeks,” says Frieda.

She also alerts consumers to the serving size: “To get 5 grams, you need 2 scoops, which is OK, but weird. I’ve actually forgotten to take both scoops at times since most creatine I’ve taken only needs one scoop.” This is something to be aware of because, as mentioned earlier, any dose under 3 grams doesn’t carry the same athletic performance benefits and a single scoop only delivers 2.5 grams of creatine. 

That said, the lack of extra ingredients, flavors, or sweeteners, plus third-party testing to provide some assurance there’s no invisible additives, is why we crowned Onnit the best creatine for people who identify as men for weight loss. 

For a more comprehensive assessment, read our full Onnit Creatine Review. 

Best Creatine Gummies for Men: Swoly Creatine Gummy

Good for: People who aren’t fans of taking creatine monohydrate powder and pills

Best Gummies

Swoly Creatine Gummies

GGR Score: 4.25

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Product Highlights

• Creatine in gummy form
• Strawberry-flavored
• 4 grams of creatine monohydrate per serving
• 5 gummies per serving

Pros & Cons

Pros

• Yummy way to get your creatine in
• Some may prefer over the powder
• Customers say flavor is just like gummy bears
• Subscribe and save 30%

Cons

• Does contain added sugar
• Only 4 grams of creatine per serving
• 5 gummies per serving

Bottom Line

Swoly's creatine gummies are a delicious way to take your creatine daily, especially if you don't care for the powdered form. You'll need five of these to reach a serving, and a serving is only 4 grams of creatine (not the research-backed dose of 5 grams that we like to see), but they taste great nonetheless.

Supplement gummies are great for anyone who doesn’t enjoy choking down powder or capsules to get their creatine fix. Outside of taste, creatine gummies are also more convenient in terms of portability and lack of mixing needed. Swoly is also free of gluten and gelatin, so it’s safe for vegans. 

Kate Meier, GGR senior director of content, certified personal trainer, and Olympic weightlifting coach, agrees with this sentiment after we asked her to try Swoly gummies. “I’d much rather take a gummy over pills and powders,” she says. “It is meh you have to take 5 gummies to get 4 grams of creatine, but I wouldn’t have an issue eating 50 of these guys.” 

Kate did rate Swoly gummies a 4 out of 5 for formulation. “There are only 4 grams of creatine and it contains an uncomfy amount of unhealthy ingredients, including artificial flavors, artificial sweeteners, and added sugar.”

“They are delicious, though,” Kate adds, justifying our rating of 5 out of 5 for taste. “They’re so much like Annie’s Homegrown Organic fruit snacks I have to hide them to make sure my daughter doesn’t eat the jar.” We also gave a score 5 out of 5 for solubility/chewability. “They are definitely gummy, but chewing and swallowing them is easy,” Kate says. 

Finally, she rated them 5 out of 5 for side effects as she didn’t notice anything negative, but “maybe I’m just addicted to the taste,” Kate mentions. All in all, if you don’t mind the formulation not being the cleanest and a bigger-than-average serving size, Swoly gummies are a great, alternate way to take your creatine. 

For more details, see our full Swoly Creatine Gummies Review. 

Best Creatine Monohydrate for Men: Sports Research Creatine Monohydrate

Good for: Individuals who want a pure creatine monohydrate that’s third-party tested

Best Creatine Monohydrate

Sports Research Creatine Monohydrate

GGR Score: 4.9

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Product Highlights

• 5 grams of creatine monohydrate per serving
• Less than $0.50 per serving
• Third-party certified
• Unflavored

Pros & Cons

Pros

• Affordable
• Easy to mix
• Research-backed dose of creatine
• Third-party certified
• Subscribe and save options

Cons

• No flavor options
• Some reviews say it doesn't mix or dissolve well

Bottom Line

Our testers love Sports Research Creatine Monohydrate because it's less than 50 cents per serving, is truly tasteless, and is third party-certified so athletes can take it knowing there's no junk inside.

At the time of writing, Sports Research creatine monohydrate is the #4 most popular creatine on Amazon, if that gives any indication of how popular it is. This is why we crowned it the best creatine monohydrate on this list along with the feedback we got from GGR Performance Editor Anthony O’Reilly, CPT, CNC.

After trying the creatine monohydrate powder, Anthony rated it a 5 out of 5 for taste. “All I tasted was water when I mixed it with water,” Anthony says. “Totally tasteless.” He also gave it a 5 out of 5 for solubility. “If I didn’t mix the creatine in the water myself, I wouldn’t have known it was there; that’s how easily it mixes,” Anthony reports. 

RELATED: Creatine vs Pre-Workout

Anthony also had nothing negative to report after using it, so we gave it 5 out of 5 for side effects. Sports Research creatine is also free from GMOs and gluten along with being third-party tested by Informed Sport, so it’s appropriate to take for most individuals. 

Best Creatine Powder for Men: Jacked Factory Creatine Monohydrate

Good for: Those who don’t need anything fancy from their creatine powder

Best Creatine Powder

Jacked Factory Creatine Monohydrate

GGR Score: 4.5

Product Highlights

• Featuring 5 grams of unflavored, pure creatine monohydrate per serving, Jacked Factory Creatine Monohydrate is a top quality supplement formulated to enhance athletic performance, muscle growth, and recovery. 
• The unflavored powder has well-respected mixability and users appreciate how tasteless it actually is. 
• Although only available as unflavored, Jacked Factory Creatine can be used on its own or combined with your favorite pre-workout drink. 
• Manufactured in a cGMP-certified facility here in the United States, Jacked Factory Creatine Monohydrate has a whooping 85 servings per tub.

Pros & Cons

Pros

• Clean, pure source of creatine
• Manufactured in a cGMP-certified facility
• No added chemicals, ingredients, or flavors
• Mixes well
• Tasteless
• 85 servings per container
• 100% money-back guarantee

Cons

• Only available as unflavored

Bottom Line

Jacked Factory Creatine Monohydrate is a solid choice for anyone looking to enhance their athletic performance with a high-quality, pure creatine powder.

Jacked Factory gets our vote as the best creatine monohydrate powder, as the company promotes the supplement as one meant to be stacked or mixed with other post workout supplements like branched-chain amino acids.

We had Jacked Factory creatine tested by Kate Meier, CPT, USAW-L1, CF-L1. “There is nothing complicated about this creatine,” Kate says as her overall sentiment of the product. She gave it a 5 out of 5 for both taste and side effects. “When mixed with water, all I taste is water,” Kate says. “I didn’t experience any side effects either.”

She did give it a 4 out of 5 for solubility, though. “If you don’t drink it right away, there will be some sediment at the bottom,” Kate says. For a high-quality creatine, Jacked Factory is also pretty affordable and offers a 100% Hassle-Free Money-Back Guarantee.

To learn more, you can read our full Jacked Factory Creatine Monohydrate Review. 

Best Creatine Pills for Men: Optimum Nutrition Micronized Creatine Capsules

Good for: People who prefer not to have to drink or chew their creatine

Best Creatine Pills

Optimum Nutrition Micronized Creatine Capsules

GGR Score: 4.2

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Product Highlights

• Supports muscle growth, recovery, and overall performance
• Provides 2.5 grams of creatine monohydrate per 2-capsule serving (5 grams recommended daily)
• Easy to take on the go
• Should be taken with a meal
• Receives great reviews for its effectiveness

Pros & Cons

Pros

• Capsule form is more convenient for some
• No need to worry about mixability or taste
• Main ingredient is high-quality creatine monohydrate
• Fewer reported digestive side effects
• Multiple size options
• Free shipping on orders over $75

Cons

• Must take four pills for 5-gram dose
• More expensive than powder form

Bottom Line

If you prefer capsules over powder, the Optimum Nutrition Micronized Creatine Capsules provide the same dosage and affect on performance as seen in the traditional powder supplement.

With the ubiquity of Optimum Nutrition as a brand in the sports supplement space, it’s no surprise that it has the #1 best-selling creatine capsule on Amazon and our pick for the best creatine pill for people who identify as men. 

Though capsules give the exact same benefits as powder (they are essentially powder wrapped in a tiny package, after all), the one thing we want to warn you about is the dosing. Tester Kate Meier, CPT, USAW-L1, CF-L1, also holds the same sentiment, despite giving the creatine a high rating. “To get the 5 grams of creatine you need, you have to take four pills,” she cautions. 

RELATED: The Best Optimum Nutrition Flavor

“What makes it more confusing is the label that says a serving is 2.5 grams,” Kate continues. “Which means a 5-gram serving makes this creatine substantially more expensive.” That said, though, she did give a 5 out of 5 in taste, swallowability, and side effects. 

“They had no flavor and the pills are easy to get down,” Kate says. “I also didn’t have any negative side effects.”

Best Pre-Workout With Creatine for Men: Kaged Pre-Workout Elite

Good for: Those seeking athletic performance benefits who want more with their creatine

Best Pre-Workout With Creatine

Kaged Pre-Kaged Elite

GGR Score: 4.4

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Product Highlights

• Pre-workout formulated with creatine monohydrate and creatine nitrate
• 5 grams of total creatine
• Expensive—$3 per serving
• Third-party tested
• 3 flavors: Strawberry Lemonade, Fruit Punch, Glacier Grape

Pros & Cons

Pros

• Pre-workout and creatine in one
• Contains 5 grams of total creatine
• Third-party tested

Cons

• Expensive

Bottom Line

If you're looking for a product that combines a pre-workout with creatine, Kaged Pre-Kaged Elite might be a good choice.

Considering that Pre-Workout Elite pre-workout costs nearly $2.50 per serving, it is not for the budget-conscious. So, this is a creatine pre-workout that’s best suited for serious athletes and bodybuilders for whom cost is no object.

RELATED: Best Pre-Workout With Creatine

Nonetheless, we had this pre-workout tested by Jacob Penner, a USA Weightlifting L-2 coach. He gave it a 4 out of 5 for taste. “It wasn’t overpowering or anything and tasted good, but it was very citrusy,” says Jacob. For solubility, we gave it a 5 out of 5, since Jacob said, “You don’t need a blender here! Dissolves in water completely.”

Jacob also loves the effects, giving it a 5 out of 5 for side effects. “I don’t get the tingles and feel consistently high energy when I take it. Not super hyper and no crashing, either.” Overall, though, Jacob isn’t totally convinced it’s worth the price. “I’m a huge fan of the flavor and the effects, but I wouldn’t use it on the days I need a huge surge of energy. That said, I would use it again on my regular training days.”

For more details, you can read our full Kaged Pre-Kaged Elite Review. 

Other Creatine for Men We Researched

• Crazy Muscle Three-Atine: It takes 6 capsules to get 5 grams of creatine. According to our tester, the capsules were relatively small, but we thought 6 pills was a bit much. Moreover, we were not able to verify that it has been independently tested by a major organization like NSF or Informed Sport.
• Beyond Raw Creatine HCl: Frieda Johnson, our tester, disliked this one because of its very sour taste, plus we don’t think it’s third-party tested.
• Crazy Nutrition Ultimate CRN-5: A few floaties are visible after mixing it and it contains sucralose, which can cause GI upset for some people.

How to Choose the Best Creatine Supplement for You

With the seemingly endless options to choose from in terms of creatine, it can be tough to narrow down the choices. Here are some key things to consider when shopping around:

Cost

When shopping for supplements, price is always a factor to consider since you often get what you pay for, but you should also be realistic about your budget when choosing a supplement. With creatine, you get the best results when you take it daily, so picking something you can consistently afford to stock up on is critical. 

RELATED: Best Supplements or Muscle Growth

Creatine tends to be the cheapest if purchased in bulk and unflavored with minimal ingredients. Brands with other post-workout ingredients like HMB or branched-chain amino acids as well as those which are third-party tested by Informed Choice or NSF for Sport usually cost more. 

Finally, be sure to calculate the price per serving, not per scoop, since not every scoop contains 5 grams of creatine. If you are looking for the maximum dose, do some math to see how many servings/dollars that will run you. 

Forms of Creatine

Most people buy creatine powder, but capsules and gummies are also becoming more popular.  

Consider your taste preferences, your lifestyle, and any other supplements you’re taking before picking a type of creatine to stick with.

As an example, if you take other post-workout supplements like protein powder, choosing an unflavored powder to mix into it is a good choice. If you dislike drinking your supplements and are only taking creatine, capsules may be a better fit. If you’re on the move a lot and don’t want to lug around a shaker bottle, then gummies may be most appropriate for you. 

Dosage

Next to choosing the correct form of creatine, the dose is the most important factor when selecting creatine supplements. It is unfortunate that many supplement companies depend on consumers’ ignorance of the amount of creatine they actually need to achieve their goals and use that to their advantage to underdose servings in order to cut costs. 

RELATED: Creatine Monohydrate Dosage

If the label says that there are 3,000 milligrams or 5,000 milligrams of this product per serving, it may sound like more, but it’s equal to 3 grams and 5 grams, respectively, just expressed in different units. Lastly, some brands may contain multiple forms of creatine that add up to 5 or more grams, but less than 3 grams of monohydrate. So read your labels carefully. 

Benefits of Creatine for Men

So, why are we even doing this? It’s because, as the most studied sports supplement out there, creatine has proven benefits for active men, women and older adults. Here are some of the many things creatine can do for you. 

Helps Build Lean Mass

It’s no secret that most men take creatine to support weight gain. Creatine initially causes weight gain from water retention in muscle cells, but creatine also supports an increase in muscle mass when combined with a consistent resistance training program⁶, according to hundreds of studies. 

RELATED: 12 Benefits Of Strength Training That Aren’t Just Muscle Growth

Despite its proven effectiveness, each individual will experience muscle gain differently depending on several factors, including genetics, their training regimen, their fitness level, their diet, and their exercise regimen choice.

Boosts ATP Production

By making phosphocreatine available to the body’s energy systems, creatine plays a major role boosting the production of ATP, the body’s unit of energy. In this way, creatine boosts athletic performance by increasing energy availability⁷. 

This is especially true for muscle strength, power, and sprinting, which is why a sports nutritionist may recommend creatine to runners or triathletes along with those who do resistance training. It has been demonstrated in one study that athletes who consumed creatine supplements experienced a 4-7% increase in peak power output and overall sprinting speed⁸.

Convenient for Vegetarians

It’s safe to say that vegans probably don’t eat enough creatine since creatine is most commonly found in animal products like red meat, poultry, and seafood. So, it’s not a shock that science has shown vegans and vegetarians to have lower creatine stores in their muscle cells than meat eaters⁹. 

RELATED: Best Vegan Protein Powder

Given that most creatine supplements lack animal products, they are not only appropriate for vegans and vegetarians, but can help increase muscle mass in a population that may struggle with accomplishing this goal through a plant-based diet. 

Different Types of Creatine

You can find creatine in many different forms with some brands containing multiple forms in a single supplement. So, it’s important to know which one is which, how they differ, and what they have in common. 

Creatine Nitrate

Nitric oxide, also known as nitrates, has exercise performance benefits, as many athletes know. The dilation of the arteries by nitrates allows for a better blood flow and improved oxygenation¹⁰. By increasing oxygen transport efficiency, fatigue from lack of oxygen to the skeletal muscles can be delayed, improving endurance during high-intensity exercise.

However, people mistakenly conflate these benefits with creatine and believe they’ll get more benefits from both compounds. Unfortunately, science shows creatine monohydrate and nitrate provide similar benefits¹¹. 

Creatine HCl

According to creatine HCl advocates, hydrochloric acid bonds with creatine and supports higher creatine levels in the muscle. A recent study suggested that creatine is 38 times more water-soluble than creatine monohydrate¹², which is what created the belief.

Therefore, some brands claim they can offer a lower dose of creatine HCl and still give you the same benefits. However, no human studies to date have proven this claim to be true. 

RELATED: Creatine HCl vs Monohydrate

Creatine Citrate and Creatine Malate

These monohydrate alternatives are not more effective than creatine monohydrate¹³, according to research.

RELATED: The Best Supplements for Men

Researchers have found that malic acid, a component of creatine malate, may help improve exercise performance on its own in mice¹⁴, but not necessarily in conjunction with creatine. Science has not been able to replicate these results in humans.

Creatine Ethyl Ester

Several studies have shown that this type of creatine is more bioavailable than other types of creatine. However, a placebo-controlled study found that its impact is similar to that of the placebo¹⁵. In simpler but harsher terms, you may as well be taking nothing at all if you decide to take creatine ethyl ester. 

Creatine Monohydrate

In terms of effectiveness, safeness, and effectiveness, it’s widely understood that creatine monohydrate is the best type of creatine to take¹⁶. According to a review published recently, creatine monohydrate is also the least expensive¹⁷ form of creatine on the market, which also makes it the most practical.

Who Shouldn’t Take Creatine?

Don’t buy into the creatine myths that misinform about the side effects of creatine. Creatine is one of the safest supplements you can take. However, there are some medical conditions that can be exacerbated by creatine supplements. 

Creatine is not recommended for people with liver disease, heart disease, or kidney problems since their bodies will be unable to safely clear the compound from the body¹⁸. Furthermore, if you take any prescription medications or diuretics, you should consult with your healthcare provider as the water retention that comes with creatine can counteract these medications.

Best Creatine for Men: FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. Published 2021 Feb 8. doi:10.1186/s12970-021-00412-w
2. Nissen SL, Sharp RL. Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. J Appl Physiol (1985). 2003;94(2):651-659. doi:10.1152/japplphysiol.00755.2002
3. Thomson JS, Watson PE, Rowlands DS. Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men. J Strength Cond Res. 2009;23(3):827-835. doi:10.1519/JSC.0b013e3181a00d47
4. Fukushima M, Matsuyama F, Ueda N, et al. Effect of corosolic acid on postchallenge plasma glucose levels. Diabetes Res Clin Pract. 2006;73(2):174-177. doi:10.1016/j.diabres.2006.01.010
5. Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol (1985). 1996;81(1):232-237. doi:10.1152/jappl.1996.81.1.232
6. Rawson, ES, Volek, JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822-831. doi:10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2
7. Moraes Rd, Van Bavel D, Moraes BS, Tibiriçá E. Effects of dietary creatine supplementation on systemic microvascular density and reactivity in healthy young adults. Nutr J. 2014;13(1):115. Published 2014 Dec 15. doi:10.1186/1475-2891-13-115
8. Bogdanis GC, Nevill ME, Aphamis G, et al. Effects of Oral Creatine Supplementation on Power Output during Repeated Treadmill Sprinting. Nutrients. 2022;14(6):1140. Published 2022 Mar 8. doi:10.3390/nu14061140
9. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. Published 2021 Jun 2. doi:10.3390/nu13061915
10. Macuh M, Knap B. Effects of Nitrate Supplementation on Exercise Performance in Humans: A Narrative Review. Nutrients. 2021;13(9):3183. Published 2021 Sep 13. doi:10.3390/nu13093183
11. Galvan E, Walker DK, Simbo SY, et al. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. J Int Soc Sports Nutr. 2016;13:12. Published 2016 Mar 31. doi:10.1186/s12970-016-0124-0
12. Gufford BT, Sriraghavan K, Miller NJ, et al. Physicochemical characterization of creatine N-methylguanidinium salts. J Diet Suppl. 2010;7(3):240-252. doi:10.3109/19390211.2010.491507
13. Jäger R, Harris RC, Purpura M, Francaux M. Comparison of new forms of creatine in raising plasma creatine levels. J Int Soc Sports Nutr. 2007;4:17. Published 2007 Nov 12. doi:10.1186/1550-2783-4-17
14. Wu JL, Wu QP, Huang JM, Chen R, Cai M, Tan JB. Effects of L-malate on physical stamina and activities of enzymes related to the malate-aspartate shuttle in liver of mice. Physiol Res. 2007;56(2):213-220. doi:10.33549/physiolres.930937
15. Spillane M, Schoch R, Cooke 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. 2009;6:6. Published 2009 Feb 19. doi:10.1186/1550-2783-6-6
16. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. Published 2021 Jun 2. doi:10.3390/nu13061915
17. Fazio, C; Elder, C; Harris, M. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. Journal of Strength and Conditioning Research, February 11, 2021. | DOI: 10.1519/JSC.0000000000003873 
18. Vega J, Huidobro E JP. Efectos en la función renal de la suplementación de creatina con fines deportivos [Effects of creatine supplementation on renal function]. Rev Med Chil. 2019;147(5):628-633. doi:10.4067/S0034-98872019000500628
19. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z
20. Cribb, P. J., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and science in sports and exercise, 38(11), 1918–1925. https://doi.org/10.1249/01.mss.0000233790.08788.3e

Destini Moody, RD, CSSD, LD

Destini Moody, RD, CSSD, LD is a sports dietitian and the head of performance nutrition for the NBA G League Ignite. In addition to working with pro athletes, Destini has ghostwritten four weight loss and wellness cookbooks. She also authors online content covering fitness and nutrition topics.

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