Older research suggests that females have lower creatine levels in the frontal lobe, which is the part of the brain that controls mood, emotion, memory, and cognition.

Creatine supplementation can increase creatine levels in the brain, and some studies in a literature review showed that creatine may have antidepressant properties. For instance, a study found that a 6 g dose of creatine led to significantly higher remission rates in people with bipolar depression.

A later study suggests that an 8-week treatment of creatine supplements and antidepressant therapy can reduce the symptoms of major depressive disorder in female adolescents and adults. While research suggests that a daily dose of 0.

One older study found that creatine supplementation in vegetarian people improved memory. Creatine increases the production of estrogen in women, which is a key hormone in the menstrual cycle.

Therefore, an increase in estrogen levels can help regulate the menstrual cycle, reduce symptoms of PMS, as well as improve overall hormonal balance. Creatine may also help with postmenopausal bone mineral density, especially when combined with resistance training exercises.

There is little research into creatine supplementation during pregnancy, but a literature review states that creatine may be an important element in fertilization.

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.

There is little scientific consensus on the best way to use creatine supplements. People can also take 3—5 g daily over 28 days for similar effects.

This literature 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. Much older work referenced in this review suggests that consuming carbohydrates or carbohydrates and protein may increase creatine uptake.

However, this study is over 25 years old. People should always discuss trying new supplements with a doctor and stop using them if they experience side effects. Creatine is generally considered safe at appropriate doses. However, it can cause weight gain as lean body mass.

However, it clarifies that water retention is a side effect people mainly experience in the first few days of supplementation, and it may not continue long-term. If side effects occur after taking creatine, a person should stop using the supplement and contact a doctor.

Learn more about the safety of creatine supplements. Creatine can interact with:. 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.

Creatine can help build muscle and sustain energy levels in females, just as it does in males. This is particularly beneficial if they have a regular exercise program. Creatine supplementation can also improve cognition and mood in women. A review found that creatine supplementation was beneficial for women, particularly regarding estrogen.

Through creatine supplementation, the subjects found their moods had improved without interfering with their hormones. However, further studies are needed.

A study concluded that creatine supplements do not increase fat mass and do not always lead to water retention. If a person takes creatine while exercising, it may lead to weight loss. For instance, a study found that the use of creatine supplements while resistance training led to a decrease in fat mass for participants.

Research from suggests 3—5 g of creatine daily to build muscle. During the loading phase, females may take 20 g per day to see faster results. However, anyone considering high doses of creation should discuss this with a doctor.

Research suggests that creatine may lead to weight loss in women when combined with resistance training. A study found that people who consumed creatine lost about a pound more fat than those who did not.

Creatine may help with muscle building, recovery, and performance. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults.

J Gerontol A Biol Sci Med Sci. Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a-meta-analysis. Jagim AR, Stecker RA, Harty RS, Erickson JL, Kerksick CM.

Safety of creatine supplementation in active adolescents and youth: A brief review. Front Nutr. Ahmadi AR, Rayyani E, Bahreini M, Mansoori A. The effect of glutamine supplementation on athletic performance, body composition, and immune function: A systematic review and a meta-analysis of clinical trials.

Clin Nutr. Kurtz JA, VanDusseldorp TA, Doyle JA, Otis JS. Taurine in sports and exercise. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB…Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Ribeiro F, Longobardi I, Perim P, Duarte B, Ferreira P, Gualano B, Roschel H, Saunders B.

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Content is fact checked after it has been edited and before publication. Our Top Picks. Best Overall:. Best for Athletes:. Best Chewable:.

Best Budget-Friendly:. Best Vegan:. Best Pre Workout:. Best Tasting:. Best Capsules:. In This Article Expand. Our Picks.

Where We Stand. Are Creatine Supplements Beneficial? Who May Not Benefit from Creatine Supplements. What to Look For in a Creatine Supplement. How We Select Supplements. Our Experts. Why Trust Verywell Fit. Best Overall. Klean Athlete Klean Creatine Unflavored.

Pros NSF Certified for Sport Non-GMO No artificial colorings, flavors, or sweeteners Budget-friendly. Cons Lack of flavor may not be suitable for all. Best for Athletes. Thorne Creatine Powder. Pros NSF Certified for Sport Easily dissolvable. Best Chewable.

Universal Nutrition Universal Nutrition Creatine Chews. Pros Third-party tested No water required: easy for on the go. Cons Contains artificial flavors More expensive May not be suitable for a vegan or vegetarian diet.

Best Budget-Friendly. com BulSupplements. com Creatine Monohydrate Powder. Pros Third-party tested Budget-friendly. Best Post-Workout Supplements and Foods of Best Vegan. Gnarly Sports Nutrition Gnarly Nutrition Creatine. Pros NSF Certified for Sport Vegan-friendly Does not contain anything but creatine.

Cons More difficult to find. Best Pre Workout. Proven4 Sport Proven4 Sport Pre Workout Drink Powder for Men and Women. Pros NSF Certified for Sport Contains caffeine, B vitamins, and beta alanine. Cons Lower dose of creatine per serving. The 11 Best Pre-Workout Snacks of Best Tasting.

Legion Legion Post Recharge Supplement Strawberry Lemonade. Pros Comes in several flavors Free from artificial flavors and sweeteners Contains L-carnitine. Cons Contains stevia, which may not be suitable for all. Best Capsules. Optimum Nutrition Optimum Nutrition Micronized Creatine Monohydrate Capsules.

Pros Capsule form may be convenient Micronized creatine for easy absorption. Cons Pill form may not be suitable for all. Where We Stand Overall, our favorite creatine supplement is from Klean Athlete , because it is third-party tested and suitable for athletes.

Those who may benefit from creatine supplements include: Athletes who engage in strength training: Strength and power athletes who engage in regular strength training may benefit from creatine supplementation.

Research shows that supplementing may increase performance during maximal effort, resulting in increased muscle mass and strength, enhanced recovery, and greater training tolerance.

Athletes who need to sprint intermittently: Athletes who play sports that require intermittent sprinting with quick recovery, such as soccer, football, basketball, and tennis, may benefit from creatine supplementation.

Vegetarians and vegans: Since creatine can be found in animal products, those following a vegetarian diet or a vegan diet may have lower stores of creatine in their muscles. Due to these initially lower stores, vegetarians and vegans may experience greater gains in muscle creatine content from creatine supplementation when paired with resistance exercise, which can result in enhanced exercise performance.

Older adults: Age-related muscle loss can negatively impact our ability to perform activities of daily living. Some research shows that when older adults pair creatine supplementation with resistance training , it can support healthy aging by enhancing muscle mass, strength, and functional performance.

Creatine supplementation may result in some improvement among those with certain deficiencies such as glycine amidinotransferase AGAT deficiency and guanidinoacetate methyltransferase GAMT deficiency.

Who May Not Benefit from Creatine Supplements While creatine supplements are generally considered safe, there are some people who should consult a healthcare provider before adding a creatine supplement: Those under 18 years of age: Many studies demonstrate the safety of creatine supplements in an adult population, yet few studies have examined creatine use among adolescents who are interested in improving athletic performance.

While the research done to date seems to indicate that creatine supplementation among healthy adolescents can be well tolerated, more research is needed.

Those with kidney disease: The risk of kidney injury with creatine supplementation is low, even among those with existing kidney disorders.

However, the safety of creatine in those with kidney disease has only been validated in short-term studies, so if you have kidney disease, you should consult with a healthcare provider.

What to Look For in a Creatine Supplement Form: Creatine supplements typically come in a powder form, although, as demonstrated above, they can also be found in pills, capsules, chewables, or liquids. Most creatine supplements are in a solid form, though, because creatine is unstable in liquid, and creatine liquids might not provide enough creatine to be beneficial.

You can pick your favorite creatine supplement based on when you are going to take this supplement or your personal preference. How We Select Supplements Form: Various forms of creatine can be found in supplements, with the most popular and well-studied one being creatine monohydrate.

Creatine is also available in other forms, including creatine ethyl ester, creatine magnesium chelate, micronized creatine, creatine hydrochloride, and creatine malate.

We chose products that contain the most studied forms. Third-party testing: Supplements that are third-party tested are sent to a lab where they are tested for purity and potency to ensure they contain what they say they contain and do not contain any potential contaminants.

Trusted third-party certifications include ConsumerLab. Here are the pros and cons health experts say you should consider.

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On this page Our picks Comparison How we chose Uses and benefits Side effects Selection tips FAQ Bottom line. How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

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Was this helpful? Share on Pinterest. A quick look at the best creatine supplements. Note that serving sizes vary by product. A comparison of the best creatine supplements. How we chose our best creatine supplements. Creatine uses and benefits. Potential risks and side effects.

Tips for choosing the right creatine supplement for you. Useful supplement shopping guides Check out these two articles to help make supplement shopping a breeze: How to Choose High Quality Vitamins and Supplements How to Read Supplement Labels Like a Pro.

Frequently asked questions. Which brand of creatine is the most effective? Is it OK to take creatine every day? What happens if you stop taking creatine? Should beginners take creatine?

Does creatine make you gain weight? Who shouldn't take creatine? Creatine in the blood is an important measure of liver and kidney function. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

Some creatine capsule supplements have a serving size of as high as seven capsules at once. Many of the capsules or chews do contain gelatin, which makes them unsuitable for vegans or vegetarians.

The majority of creatine powders on our list are unflavored, as they are typically added to drinks or food. However, if you're adding it to water, you might want a flavor.

Always look through customer reviews to get an idea of the flavor before buying. Depending on your goals, you may want more or less creatine. If you are trying to build muscle, add more creatine to your diet.

Most pure creatine supplements average around 5 grams. Pre-workout supplements can also contain creatine, though at a lower dose.

As with anything, there is a wide range of pricing options for the best creatine supplements. Higher-concentration creatine supplements typically cost more, but that's not always the case. Check the ingredients and dosage before a high price tag fools you. It doesn't always mean quality.

Creatine is a supplement favored by athletes and bodybuilders. If you compete in athletic competitions, all supplements you take must carry sports certifications like NSF for Sport, which ensures the product contains no banned substances. Supplements are subjective, and performance varies by person.

That's why I did not test the best creatine supplements in-house. What works for me, might not work for someone else. Instead, I used my expertise to extensively research and evaluate the ingredients, customer reviews and pricing.

The FDA does not enforce strict regulations for products in the supplement industry. To compensate for this, I rely on third-party certifications to ensure the best creatine supplements on this list have what the label says it does.

These certifications are a way to vouch for the product's quality, purity and safety. The other factor that is top of mind when assessing the best creatine supplements is ingredients.

Depending on your goals and diet, you may need more or less of a supplement. It's important to highlight the dosage per serving size and what additional ingredients you'll get with each supplement.

This is especially important for those who want products with no fillers or have dietary restrictions that rule out specific brands. Creatine is one of the most researched supplements on the market.

A wealth of research spanning decades supports the benefits and effectiveness of creatine supplements. Creatine helps you perform better physically -- you're stronger and build both short-term and long-term muscle.

However, there are additional benefits associated with creatine supplements that should also be noted. The best creatine supplements are generally considered safe , with no negative side effects on the body. Even for periods up to years, there is no evidence suggesting that taking creatine supplements daily has a detrimental effect on the body.

However, remember that serving sizes are there for a reason. Taking too much creatine can result in stomach discomfort, diarrhea, dizziness or muscle cramps. Creatine is a naturally occurring compound in our body, primarily located in our muscles, with a small amount in the brain.

You can get about half of your creatine supply by eating fish, meat and milk. Research has shown that increasing creatine intake with supplements can help you get stronger and build muscle. Overall it improves physical performance, which is why athletes or bodybuilders favor it. Yes, creatine supplements are worth taking if you're trying to improve your gym performance.

It can help you build strength and muscle more effectively while improving brain function and lowering blood sugar. Creatine works, and it's considered one of the safest supplements you can take.

Additionally, we think it's very affordable as far as supplements are concerned. Yes, you can take creatine supplements every day. There is a lot of research into supplementing creatine for athletic performance, with the consensus being that creatine doesn't harm the body.

It's safe. If you're using creatine supplements to increase muscle mass and athletic performance, you're probably wondering when the best time to take your creatine supplements is. A study investigating creatine timing showed that people who took supplements close to exercise gained the most muscle and strength.

It's generally recommended that you take your creatine supplement pre or post-workout. Some people choose to split the dose, half before and half after.

Several forms of creatine are available as supplements, including buffered creatine, creatine hydrochloride and creatine magnesium chelate. While all have benefits, one form of creatine is the most effective. Research has shown that creatine monohydrate is the best form of creatine. It's backed by the most research supporting its effectiveness and performance.

Wellness Nutrition. Best Creatine Supplements of The best creatine supplements can enhance your workout and help you build strength more effectively. Written by Taylor Leamey. Our expert, award-winning staff selects the products we cover and rigorously researches and tests our top picks.

If you buy through our links, we may get a commission. Reviews ethics statement. Taylor Leamey Senior Writer. Taylor Leamey writes about all things wellness, specializing in mental health, sleep and nutrition coverage. She has invested hundreds of hours into studying and researching sleep and holds a Certified Sleep Science Coach certification from the Spencer Institute.

Not to mention the years she spent studying mental health fundamentals while earning her bachelor's degrees in both Psychology and Sociology. She is also a Certified Stress Management Coach. Expertise Bachelor of Science, Psychology and Sociology Credentials Certified Sleep Science Coach, Certified Stress Management Coach.

See full bio. Why You Can Trust CNET. Best overall creatine supplement. Best pure creatine supplement. Klean Athlete Klean Creatine. Best budget creatine supplement. com Creatine Monohydrate Powder. Best creatine supplement for muscle growth.

Bare Performance Nutrition Creatine Monohydrate. Best vegan creatine supplement. Gnarly Nutrition Creatine Supplement. Best preworkout creatine supplement. Proven4 Sport Pre-workout Powder. Best creatine powder supplement. Optimum Nutrition Micronized Creatine Powder.

Show less. Pros NSF Certified for Sport Free of major allergens like gluten, soy, yeast and dairy. Cons Not a budget option There are no flavor varieties available. Dosage 5 grams per scoop. One scoop serving size. Form Powder. Flavor Unflavored. Type Creatine monohydrate.

Show expert take Show less. Cons No additional flavors Some customers report a grainy texture in liquids. COM Creatine Monohydrate Powder Micronized Creatine - Creatine Powder for Pre-Workout and Post Workout - 5g mg per Serving 1 Kilogram - 2.

com","caption":" ","credits":"Bulksupplements. com","imageAltText":"Pouch of creatine monohydrate from bulksupplements. Cons It's not NSF Certified for Sport It's only available as an unflavored powder No scoop included.

Dosage 5 grams per 2 teaspoons. Cons Not a budget option. Pros Great choice for vegans Kosher and halal NSF Certified for Sport. Cons No flavor options It's significantly more pricey than other options on the list.

Cons Contains less creatine than other products on this list Not a pure creatine supplement. Dosage 8 grams per scoop. NSF Certified for Sport means the supplements were tested by a third party for drug contaminants and undeclared ingredients, which is important for athletes to avoid testing positive for banned substances.

Thorne is a top supplement brand that extensively tests for contaminants and is trusted by athletes. Creatine monohydrate is the only ingredient, free of toxic metals, banned substances and other harmful ingredients and manufactured in the U. One scoop is a serving containing 5 grams of pure creatine monohydrate.

The micronized form of creatine monohydrate is said to be more soluble and easy to dissolve, although the powdered sugar-like texture is a common complaint in customer reviews.

The complete product line is non-GMO and formulated without wheat, gluten, artificial coloring, flavoring or sweeteners. The company holds several certifications and the manufacturing facilities in the U. are NSF-GMP certified. Klean Creatine is GMP-certified and NSF Certified for Sport.

Like Thorne creatine, the focus is on purity and quality. For that reason, both brands are a favorite of competitive and professional athletes, according to the websites. One scoop is a serving containing 5 grams of creatine monohydrate. Nutricost creatine is available in a few flavors for those who would like an alternative to the taste and smell of unflavored creatine.

The micronized form is designed for easy mixing and better absorbability. Compared to other brands, this creatine supplement stands out as one of the most affordable, with a cost of 33 cents per serving.

This brand shows a commitment to quality through third-party testing and manufacturing products in GMP-compliant facilities. This brand is a good option for fitness enthusiasts who want to level up their workouts and gain muscle.

This brand makes sports supplements with clean ingredients and no artificial flavors, colors, sweeteners or mixing agents. Compared to other unflavored creatine powders, the taste and flavor of Naked creatine receive positive feedback in reviews. Naked simplifies the purchasing experience with a website tool that helps you select the right supplements based on goals and restrictions or allergies and the creatine is conveniently sold in 1.

Naked products are manufactured in the U. in a GMP-certified facility. This brand opted to have the Informed Choice Trusted by Sport certification.

While both NSF and Informed Sport test for banned ingredients, the US Anti-Doping Agency only recognizes NSF Certified for Sport. The combination of 5 grams of creatine, Transparent Labs Creatine contains HMB, BioPerine and vitamin D may have added benefits.

HMB helps build muscle, but creatine and HMB combined may not mean extra gains at the gym, according to a recent study. Instead, evidence supports that HMB and vitamin D paired together may prevent muscle loss or even improve gains.

BioPerine, an extract from black pepper dried fruits of Piper nigrum , may help increase the absorption of other nutrients and supplements. This product is third-party tested for banned substances and the Informed Choice certification. The biggest downside is the price.

While we get creatine primarily from animal proteins, dietary sources might not provide enough creatine for optimal results. Micronized creatine monohydrate is the more absorbable form.

Praveen Guntipalli , owner of Sanjiva Medical Spa and double board-certified physician in Internal Medicine and Obesity Medicine. While creatine is a well-studied supplement considered safe for most people, it may not be safe if you have diabetes, kidney disease, liver disease or are pregnant or breastfeeding.

To compile this list, our writers and editors reviewed top products on the market, compared specs and features and created a short list of the top supplements. Then, we used product descriptions, reviews and user ratings to find the best creatine supplements for each category.

Note that we do not test every product but base our lists on our research, user reviews and expert opinions. Praveen Guntipalli. To see optimal results, creatine supplements should be combined with consistent workouts and good nutrition. According to the International of Sports and Nutrition, 3 - 5 grams daily can maintain creatine saturation stores, although athletes may need more.

Gastrointestinal issues are a common side effect of creatine, according to a review. Castleberry of tgffitness. The best time to take creatine is up to 1 hour before a workout or immediately after a workout. In addition to optimal timing for results, combining creatine with carbohydrates may increase strength and muscle mass and improve endurance.

Current Good Manufacturing Practice CGMP Regulations. Food and Drug Administration; FDA. de Guingand, D. Risk of Adverse Outcomes in Females Taking Oral Creatine Monohydrate: A Systematic Review and Meta-Analysis.

Nutrients, 12 6. PMCID: PMC Fairfield, W. Small-Scale Randomized Controlled Trial to Explore the Impact of β-Hydroxy-β-Methylbutyrate Plus Vitamin D3 on Skeletal Muscle Health in Middle Aged Women.

Nutrients, 14 Fernández-Lázaro, D. Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper Bioperine® and Potential Applications. Forbes, S. Creatine supplementation and endurance performance: surges and sprints to win the race.

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