Performance
Creatine
Also known as: Cr, Creapure, Creatine, Creatine monohydrate
Most studied performance supplement. Enhances strength, power, muscle mass, and emerging cognitive benefits.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Creatine product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne Creatine | 98 A | $0.49 |
| 2 | Thorne Creatine - Strawberry | 98 A | $0.42 |
| 3 | Thorne Creatine - Travel Packs | 98 A | $0.83 |
| 4 | Thorne Creatine - Pineapple Orange | 98 A | $0.42 |
| 5 | Momentous Creatine - 90 Servings | 98 A | $0.48 |
| 6 | Nutricost Creatine Monohydrate Capsules | 98 A | $0.30 |
| 7 | Optimum Nutrition Micronized Creatine Capsules, 1,250 mg | 98 A | $0.37 |
| 8 | Thorne Creatine + Alpha GPC | 97 A | $1.63 |
| 9 | NOW Foods Creatine Monohydrate | 97 A | $0.63 |
| 10 | Optimum Nutrition Micronized Creatine Powder, Unflavored | 97 A | $0.26 |
| 11 | Optimum Nutrition Micronized Creatine Powder, Blueberry Lemonade | 97 A | $0.33 |
| 12 | Nootropics Depot Creatine Monohydrate Powder | 96 A | $0.35 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Creatine should I take?
The typical range is 3-5 g daily. Safe long-term
When should I take Creatine?
Any time, consistency matters. Slightly better with carbs.
Which form of Creatine is best?
Monohydrate powder — Gold standard. Other forms in the catalog: Micronized, Capsules, Creatine monohydrate, Powder, Capsule.
Is Creatine safe?
Commonly reported: Water retention initially, Rarely GI upset. Serious warnings: None at normal doses. Safe in healthy kidneys; don't use in kidney disease
Which Creatine supplement scores highest?
Thorne Creatine, at 98/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
3 g / dayCreatine has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Creatine dosage reference →Primary uses
- Strength
- Power output
- Muscle mass
- Cognitive function
- Depression support
- Energy
- Cognition
- Solubility
What systematic reviews concluded
Outcomes that systematic reviews of Creatine reached a verdict on: 5 with a benefit, 1 with no effect, 2 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (5)
“creatine supplementation combined with resistance training significantly increased upper-body (WMD = 4.43 kg, p < 0.001) and lower-body strength (WMD = 11.35 kg, p < 0.001).” PMID 39519498 · 4 reviews
“the results suggest that creatine supplementation combined with RT promotes a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body.” PMID 37432300 · 3 reviews
“Creatine supplementation enhanced measures of memory performance in healthy individuals, especially in older adults (66-76 years).” PMID 35984306
“Evidence indicates Cr supplementation alone yields the most consistent improvements in high-intensity and anaerobic performance by enhancing phosphocreatine recovery and neuromuscular output.” PMID 42384726
“Combined creatine plus resistance training may improve strength, skeletal muscle mass, and quality of life beyond exercise alone in osteoarthritis.” PMID 42407202
Reviews found no effect (1)
“The findings indicate that creatine supplementation does not induce renal damage in the studied amounts and durations.” PMID 31375416
Not enough to say: bone density; musculoskeletal pain.
How it works
- Regenerates ATP for high-intensity exercise
- Increases muscle cell hydration
- May support brain ATP
Dosage
- Typical range
- 3-5 g daily
- Timing
- Any time, consistency matters
- With food
- Slightly better with carbs
- Duration
- Safe long-term
- Special populations
- Athletes, vegetarians, cognitive support
Forms
- Monohydrate powder
- Micronized
- Capsules
- Creatine monohydrate
- Capsule
Safety
Common side effects
- Water retention initially
- Rarely GI upset
Contraindications
- None
Products containing Creatine
Top-scoring supplements in our catalog that list Creatine on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Known interactions
Evidence notes
Extensively researched, proven effective
Grade A: Multiple well-designed human trials support the main claims.
Cited research for Creatine
Clinical studies referenced across Formulate guides that mention creatine. Each links to the full study page with PubMed source + the guides that cite it.
- Antonio et al. (2021)Journal of the International Society of Sports Nutrition
Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?
- Smith-Ryan et al. (2021)Nutrients
Creatine Supplementation in Women's Health: A Lifespan Perspective
- Avgerinos et al. (2018)Experimental Gerontology
Effects of creatine supplementation on cognitive function of healthy individuals: a systematic review of 6 randomized controlled trials
- Kreider RB, Kalman DS, Antonio J, et al. (2017)Journal of the International Society of Sports Nutrition
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
- Antonio and Ciccone (2013)Journal of the International Society of Sports Nutrition
The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
- Cooper R, Naclerio F, Allgrove J, Jimenez A (2012)Journal of the International Society of Sports Nutrition
Creatine supplementation with specific view to exercise/sports performance: an update
- Jäger et al. (2011)Amino Acids
Analysis of the efficacy, safety, and regulatory status of novel forms of creatine
- Graef et al. (2009)Journal of the International Society of Sports Nutrition
The effects of four weeks of creatine and beta-alanine supplementation on cardiorespiratory fitness
Creatine compared head-to-head
Related in Performance
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.