Creatine monohydrate is typically sold as a flavorless, white powder that you can mix into water or a shake. According to Amati, the standard dose is three to five grams per day. Some athletes may “load” with higher doses, but studies show this offers no long-term benefits and can put unnecessary stress on the kidneys.
Muscle Growth and Exercise Performance
Creatine is most useful for activities that demand short, intense effort: sprinting, weightlifting, and high-intensity interval training, to name a few. It’s far less relevant for endurance sports like marathons. Some evidence suggests creatine also increases muscle glycogen storage, which could help with recovery and energy replenishment between sessions.
Creatine doesn’t directly build muscle, but paired with resistance training and adequate nutrition, it can help preserve muscle strength and lean body mass. It’s particularly important if you’re recovering from an injury, or as you age, when sarcopenia (age-related muscle loss) becomes a risk, as it activates specialized stem cells known as satellite cells. Zimmerman points out that women, especially in perimenopause and menopause, may see health benefits. “As women get older—starting in our forties—we lose body mass 1 to 2 percent a year, and that can affect bone health later on in life,” says Zimmermann. “Creatine [supplements] support keeping and building lean muscle mass.”
Zimmermann adds, “Women tend to have lower muscle mass than men, just naturally, so I think women may actually respond better to supplementation, because they’re at baseline.”
Creatine and Brain Health
While the effects of creatine supplementation on athletic performance are well-documented, its effects on mental performance are still emerging. Early findings are promising. Studies suggest it may reduce mental fatigue, especially during high-stress situations, such as sleep deprivation or exhaustive exercise. It may also improve certain aspects of memory, particularly in groups with lower baseline creatine levels, such as vegetarians and older adults.
Some preliminary research even suggests it could help with symptoms of depression by supporting brain energy and boosting the production of feel-good neurotransmitters like dopamine and serotonin. That’s particularly relevant for women experiencing perimenopause and menopause, says Zimmerman. “Estrogen shifts affect brain health, our mood, brain fog, and being able to think clearly.”
Is Creatine Safe?
For most healthy adults, creatine is a safe and well-tolerated supplement for months or even years of use. Short-term and long-term clinical trials have found no significant health risks. The main side effects are minor: weight gain from temporary water retention in the first week of supplementation, bloating, and mild gastric discomfort, usually from oversize doses.
However, there are a few considerations to keep in mind:
Our Favorite Creatine Supplements
Best Overall
Thorne offers a colorless, odorless, and, most importantly, flavorless powder that dissolves into protein shakes, smoothies, or just water. While they do offer flavors like strawberry and pineapple-orange, I always choose an unflavored version when available, so that I’m not consuming unnecessary additives. Each small scoop delivers a solid five grams of creatine. Thorne also sells stick-pack single servings for on-the-go convenience.
Thorne is one of the wellness brands I trust the most because its dietary supplements all undergo four rounds of testing. First, they screen raw materials for contaminants. During the manufacturing process, they check the supplement bottles and labels for defects. They test the finished products for purity and potency, ensuring no microbiological contamination has occurred. Lastly, they perform stability testing to confirm its label claims through the expiration date.
Best Value
Nutricost
Creatine Monohydrate Powder
This creatine powder is tasteless, odorless, and comes with a nice 5-gram scoop that allows you to easily measure how much you’ve put in your drink. It’s easy to store, gives you about 100 5-gram servings, and comes in a nondescript bottle that won’t make you feel like you’re some fitness influencer. I have enjoyed it in coffee, tea, and just plain water, though I’d recommend sticking to only 5 grams per drink; it can get a bit chalky if you try to do more in 8 oz of water. —Parker Hall
Best Flavors
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Photograph: Louryn Strampe
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Photograph: Louryn Strampe
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Photograph: Louryn Strampe
Peach Perfect
Booty Builder (Creatine)
Sticking to a daily regimen of any kind is difficult for me, but this creatine is truly so delicious that I look forward to drinking it every day. I tried the pink lemonade flavor, which is tart and sweet. There are other fruity flavors available, like Peach and Strawberry Açai, as well as an unflavored version. Each serving contains 5 grams of creatine, plus a gram each of collagen and BCAAs. I don’t particularly care about the collagen since the science around it is minimal, but BCAAs can help build muscle as well as ease muscle soreness.
While Peach Perfect is marketed towards building your booty, creatine can help build muscle everywhere. I definitely noticed a difference while lifting weights during the week when I ran out of this powder (before I set up a subscription on Amazon). The supplement dissolves quickly and has a pleasant, non-gritty texture. I’ve even mixed it in my daily dose of greens. The supplement undergoes third-party testing via Eurofins to check for pesticides, heavy metals, and other contaminants. —Louryn Strampe
What We’re Testing Next
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