In both the short-term and long-term, creatine supplementation appears to enhance the overall quality of training, leading to 5 to 15% greater gains in strength and performance. 5, 6 In addition, nearly all studies indicate that “proper” CM supplementation increases body mass by about 1 to 2 kg in the first week of loading. About half of your body’s supply of creatine (1 to 2 grams/day, about the size of 1 to 2 jellybeans) comes from your diet, especially protein-rich foods such as: Creatine pills offer much better convenience – you can take them with you on the go, they’re easy to use, and you don’t have to deal with the taste. This adds up to being very useful for the general fitness and strength enthusiast. As long as you have healthy functioning kidneys and are over 18, trainers and health experts give you the green light to take creatine. What to Look for in the Best Creatine Monohydrate Supplements This review also compared the world’s most popular sports supplements and concluded that creatine is the best one available. Its advantages include being less expensive and far safer than most other sports supplements ( 27).

When it comes to understanding creatine monohydrate’s make-up, it’s essential to look at it from two perspectives – the body’s version of creatine and the creatine that’s manufactured synthetically. Our favorite product from today’s list is CrazyMuscle’s Creatine Capsules. They provide an effective dose of 4.8 grams with a relatively good value. The beauty is that you can cut down from 4 to 3 capsules and still get more than any other product on this list, relatively. Although more studies are needed in humans, some researchers believe that creatine supplements can serve as a defense against neurological diseases when used alongside conventional medicines.If you’re a vegetarian or vegan, you may see more significant muscle gains by taking creatine supplements because you don’t get creatine through animal-based sources. However, building up creatine levels in your muscles may take longer. The Creatine pill and capsule supplements tend to be very simple. Some of the best products just hit the fundamentals at a good price. Creatine. Mount Sinai Health System. (n.d.). Retrieved November 19, 2022, from https://www.mountsinai.org/health-library/supplement/creatine Creatine has also shown benefits against amyotrophic lateral sclerosis (ALS), a disease that affects the motor neurons that are essential for movement. It improved motor function, reduced muscle loss, and extended survival rate by 17% ( 39).

Our bodies naturally produce creatine from amino acids. In turn, creatine helps to make a molecule called adenosine triphosphate (ATP). This substance is our bodies' main source of energy for muscle contractions. Most scoops are 5 grams, which is a fine dose for athletes of all size. If you're relatively small or lightweight, you can probably get by with 3 grams, or just over half of a normal scoop. Researchers are still studying whether creatine supplements may help people with cognitive (mental) conditions, including dementia.You should prefer creatine pills if you keep your supplement in your office or gym bag. Dumping a scoop of creatine into a shaker bottle or dry scooping can cause a lot of mess, which your colleagues might not appreciate. Plus, creatine pills ensure there is no spillage. For older individuals, supplementing with creatine for 2 weeks significantly improved memory and recall ability ( 47). Willoughby, D. S., & Rosene, J. (2001). Effects of oral creatine and resistance training on myosin heavy chain expression. Medicine and Science in Sports and Exercise, 33(10), 1674-1681. Despite such positive findings, more research is needed in young, healthy individuals who eat meat or fish regularly. That said, use caution when it comes to taking creatine supplements if you have a history of liver or kidney concerns. A healthcare professional can help you decide whether taking creatine is right for you. Summary

In one study of a 6-week training regimen, participants who used creatine added 4.4 pounds (2 kg) more muscle mass, on average, than the control group ( 23). When supplementing with creatine, the water being pulled into the muscle must be replaced. To do this, you must drink more water than normal when taking creatine. Drinking excessive amounts of water can cause bloating, so it is important to increase your water intake slowly at first, until you find a level that is right for you. Creatine monohydrate is infamous for its mixability. You’ll have difficulty dissolving it in a shaker bottle or a glass, and then you have to cope with its muddy texture. You could save yourself all this trouble by swallowing a creatine pill. Creatine comes in different forms, but they all have the same benefits. This might make you wonder why supplement companies produce various forms of creatine. It is because of the following reasons: ConvenienceSpeed up muscle recovery. When you exercise, you create micro-tears in your muscle fibers. As you recover, the micro-tears in your muscle fibers heal, and your muscles get stronger. Creatine helps activate satellite cells in your muscles, which help the micro-tears heal. Creatine can help build muscle mass, boost energy, shorten recovery time between sets, reduce fatigue, lower blood sugar levels, improve brain function, and aid in fighting neurological diseases [ 1][ 2]. Plus, it is one of the most budget-friendly supps on the market. If you are a bodybuilder who has just discovered creatine, you probably already have your credit card on the table after reading about its benefits. Matthews RT, Ferrante RJ, Klivenyi P, Yang L, Klein AM, Mueller G, Kaddurah-Daouk R, Beal MF. Creatine and cyclocreatine attenuate MPTP neurotoxicity. Exp Neurol. 1999 May;157(1):142-9. doi: 10.1006/exnr.1999.7049. PMID: 10222117.

When assessing costs, take into account how many servings you will get, rather than just going by the cost per tub. The recommended dose is 3-5g (up to one teaspoon) of creatine after training, so 1kg will last many months. User convenience and lifestyle are the most significant factors behind creating different forms of the same supplement. For example, people who hit the gym after work might find it more convenient to carry creatine pills than powder. The powder has a higher probability of spilling in your bag. Plus, pills ensure you get the exact dosage per serving to boost results. Potency Creatine is naturally found in the muscle cells throughout your body. It’s used to produce energy during high-intensity activity, as well as recover your muscles immediately afterward. For serious weight lifters, however, the amount your body produces on its own just isn’t enough to maximize those gains. Supplementing your body’s reserves with a creatine monohydrate powder is just what your body needs for explosive lifts and prepping your muscles for more reps. The large reduction in dopamine levels causes brain cell death and several serious symptoms, including tremors, loss of muscle function, and speech impairments ( 28). The crystals are further refined, and any unwanted particles are filtered out before the crystalline creatine is passed through the milling process. 4In mice with Huntington’s disease, creatine restored the brain’s phosphocreatine stores to 72% of pre-disease levels, compared with only 26% for control mice ( 34). Thus, it stands to reason that either creatine monohydrate or ethyl ester will work and have very similar effects with creatine monohydrate holding a very slight edge in terms of efficacy and cost per serving. 7. Best Creatine Monohydrate Products Why create another obstacle for your digestive system if an alternative is available? Add creatine pills to the vitamin tablets and any others that you take and, if shaken, you’ll rattle. Research shows your brain needs significant ATP when performing demanding tasks. Creatine supplements can boost ATP production and prove a potent nootropic supplement. 8. Budget-Friendly