Are you willing to make a positive change? Join the thousands of individuals on the same fitness journey!

TESTMONIALS Start Your Transformation
English Macedonian

Are you willing to make a positive change? Join the thousands of individuals on the same fitness journey!

TESTMONIALS Start Your Transformation
English Macedonian

Best Creatine Supplements

Do you need more strength and endurance while hitting the gym? Then, it’s time to add creatine to your daily routine. Here are the best creatine supplements on the market!

Tose Zafirov

Mr. Olympia Representative

Introducing Creatine

If you’re eating all the carbs and proteins, drinking plenty of water, and hitting the gym hard but want to boost your strength and endurance, it’s time to bring creatine into the picture.

It is the most popular supplement among bodybuilders and gym enthusiasts who want to build strength. No other product can boost high-intensity exercise performance and lean muscle mass during training as effectively as creatine. Yet, don’t worry; supplements won’t turn you into a muscular beast overnight. Instead, they will help you realize all the hard work you put in the gym.

This article will discuss the benefits and side effects of using creatine and its different types. We’ll also teach you how to choose the best product for optimal results and give you a list of the top ten choices.

Key Takeaways:

  • Creatine is a naturally occurring amino acid produced and stored in our muscle cells
  • It is safe for everyday consumption and offers many benefits, especially for bodybuilders and people who do high-intensity workouts
  • You can find it in a few forms; monohydrate being the most popular and most effective

What Is Creatine?

Creatine is a naturally occurring union of three amino acids: arginine, glycine, and methionine. Our muscle cells produce and store around 95% of creatine, while our brain, liver, and kidney are responsible for the remaining 5%. More precisely, the liver, pancreas, and kidneys can make about 1g of creatine daily.

Furthermore, you can also find the amino acid in animal proteins like red meat, fatty fish like salmon and tuna, and milk and seafood.


You cannot find creatine in any plant food, so we recommend vegetarians and vegans consume it through supplements.

The primary role of creatine is to produce more ATP, also known as adenosine triphosphate stores. ATP is the energy source for muscular contractions and explosive movements, such as heavy lifting and high-intensity exercises.

How Does Creatine Work?

Creatine can help you enhance your strength, improve your exercise performance and gain muscle mass. Here’s how it works:

  • Improves cell signaling: by increasing satellite cell signaling, it aids muscle repair and new muscle growth
  • Boosts your workload: it increases your volume in a single training session
  • Increases cell hydration: and promotes cell volumization by lifting water content within your muscle cells
  • Reduces protein breakdown: by reducing muscle breakdown, it increases total muscle mass

When you consume creatine, you boost the amount in the muscles, which helps create muscle mass and improve performance.

Types of Creatine

The supplement market is filled with many types of creatine. Here are the most common performance-enhancing ones used by bodybuilders and fitness enthusiasts worldwide:

  • Creatine Monohydrate: it’s the most popular and studied type. It’s 100% safe for consumption, with no adverse effects documented. Furthermore, it is the most affordable and easiest one to find. It can help you build muscle strength and new muscles and keep your muscles hydrated.
  • Creatine Ethyl Ester: it’s an advanced form of esterified creatine with better stability. It’s recommended for speed, endurance, and strength-speed sports such as basketball, climbing, handball, or ice hockey. Studies have shown that this type is better absorbed than monohydrate, but the ethyl ester form can worsen blood levels and muscles.
  • Creatine Hydrochloride: commonly known as HCL, is molecularly bound with hydrochloric acid to enhance its solubility and absorption rates. The body can break down this type more quickly, and the muscle cells can easily absorb it. In addition, this form is the least likely to give you an upset stomach upon consumption.
  • Buffered Creatine: it’s mixed with alkaline powder for better absorption to help you enhance creatine uptake in muscles without causing bloating.

Creatine Benefits and Uses

Creatine has been studied extensively, and it’s safe for consumption for everyone.

Here are some of the benefits you can get from consuming it:

  • Increases energy: it provides power that will enable you to train longer without experiencing fatigue.
  • Increases muscle size and volume: it holds water in muscle cells and keeps them hydrated. It also causes the cells to get more volume and thus increase muscle size.
  • Improves high-intensity exercise performance: creatine improves strength, sprint ability, ballistic power, and muscle endurance. Studies show that it can improve your high-intensity performance by up to 15%.
  • Promotes muscle synthesis: promotes the synthesis of new muscle fibers and boosts the levels of IGF-1, an insulin-like growth factor, a hormone promoting mass muscle gain.
  • Manages blood sugar levels: keeps blood sugar levels in control.
  • Supports brain health: inadequate energy levels can increase the risk of neurological disorders like Alzheimer’s and Parkinson’s. Creatine can repair damaged brain cells, prevent muscle loss, improve motor function and reduce disease progression.
  • It reduces fatigue and tiredness: it provides the brain with additional energy and increases dopamine levels, reducing fatigue and tiredness symptoms.
  • It can improve bone health: supplements can help counteract age-related declines in skeletal muscle and bone mineral density.

Consult your physician before consuming supplements, especially if you take any medication.

Who Should Use Creatine?

While everyone can benefit from consumption, the supplement can be particularly beneficial for certain people, including:

  • Bodybuilders: the supplement is famous for improving athletic performance by increasing energy for high-intensity training. It is also ideal for athletes participating in wrestling, football, baseball, and powerlifting because it gives an incredible power boost.
  • Vegans and vegetarians: you cannot find it in plants, so vegans and vegetarians tend to have lower creatine built-up. Supplementing is incredibly beneficial, especially if you want to improve your endurance, muscle strength, and muscle mass.
  • People with cognitive decline: it improves cognitive response, making it the perfect supplement for people with Alzheimer’s and Parkinson’s. Studies show that creatine can help ward off mental fatigue in people with Parkinson’s. Similarly, people diagnosed with Alzheimer’s promote ATP production in the brain by supplementation.
  • Older people: older adults experience muscle degeneration, which leads to decreased strength and mobility. Top creatine supplements can increase stores in muscles and promote greater lean muscle mass retention.

Creatine supplements can be used even if you’re not a heavy lifter or a gym enthusiast. The supplement can be an excellent addition to your routine if you do any physical activity.

Who May Not Benefit From Creatine?

Most healthy people can consume it with no problem, but some people should completely avoid consumption because it can cause them problems.

People who shouldn’t consume creatine supplements include:

  • People with kidney disease
  • People with liver disease
  • People with diabetes
  • Children under the age of 18
  • Pregnant women
  • Breastfeeding mothers

Potential Risks and Side Effects of Creatine

Although it’s pretty rare, supplements can cause allergic reactions in some people. If you experience any difficulties breathing, swelling on your face, lips, tongue, or throat, or hives, get emergency medical help.

The most common side effects that creatine supplements can cause include the following:

  • Nausea
  • Stomach pain
  • Muscle cramps
  • Weight gain

Stop using supplements if you experience some of these more serious side effects:

  • Swelling
  • Trouble breathing
  • Pounding heartbeats
  • Dehydration symptoms such as feeling very thirsty, heavy sweating, hot and dry skin, and being unable to urinate
  • Signs of electrolyte imbalance such as drowsiness, dry mouth, restless feeling, confusion, muscle pain, and feeling light-headed

Excessive consumption can lead to intoxication. This can cause serious health problems such as kidney damage and stop your body from producing creatine.

How To Choose A Creatine Supplement?

Choosing the right product can get tricky since supplements aren’t FDA-approved. It would be best to follow certain criteria to choose the most effective one that fits your needs perfectly.

Third-Party Testing

Get a third-party tested supplement, indicating the product had been sent to a lab where it had been properly tested and checked whether it contains high-risk contaminants.

Pro Tip

The most famous third-party certifications include NSF, ConsumerLab, and USP. If the product you’ve purchased has a certificate from any of these companies, it means that the product is top-quality.

Creatine supplements that don’t have a certificate aren’t bad products. There are many excellent formulas on the market, so check the reputability of the manufacturer and its testing lab before you decide to purchase. Also, be aware that certified supplements cost more.


Creatine supplements are sold in pill, powder, capsules, liquid, and chewable form.

The most popular form to purchase is the powder, especially the unflavored one, because you can easily mix it with all types of beverages. On the other hand, the least popular one is the liquid form.


Creatine is unstable in liquid and less effective than the remaining forms.


Creatine monohydrate, ethyl, hydrochloride, and buffered creatine are all safe for consumption. Yet, they demonstrate some differences.

Monohydrate is the most researched and well-known type. Therefore, it’s the most common choice among supplement consumers.


We recommend taking 5 grams of creatine, or 0.3 grams per kilogram of body weight.

Larger individuals should consume 5-10 grams daily to maintain their creatine storage. Some athletes and bodybuilders even do a loading phase, consuming 20-25 grams, split into four or five doses for 5-7 days. After the loading period, they consume around 5 grams daily to maintain their storage.


You must drink lots of water when consuming creatine supplements to promote greater retention.

Ingredients and Potential Interactions

Before you purchase any supplement, read the ingredient list to see what you’re exactly getting. Some supplements contain added ingredients such as glutamine, taurine, and amino acids that enhance strength. Other formulas contain caffeine.


Although short-term caffeine supplementation can improve exercise performance, some products might interfere with the effect of creatine.

Main Considerations Before Buying Creatine

Here are some of the key things you need to know before you purchase creatine supplements:

  • Some people don’t respond to it: 20% of people’s bodies don’t uptake creatine as other people do.
  • You don’t need to “load” it: some heavy lifters tend to load creatine for a few weeks. Although this method increases muscle storage quickly, it’s not necessary. If you’re consistent with consumption, you’ll build up naturally over time, so you won’t need to rush everything with loading.
  • You can consume it with your morning coffee: depending on the product, you might be able to drink it in the morning along with your coffee.


Creatine is a 100% safe supplement and can be the best addition to your daily routine if you want a boost in power, strength, and endurance. The supplement reached popularity years ago because it has helped many bodybuilders and heavy lifters improve their results. So, if you need that extra boost, don’t hesitate to try it.

Still, remember that it doesn’t work overnight, but you will feel the kick in 2-4 weeks. So, stay persistent in your consumption and see what it can do for your body!

Frequently Asked Questions

Creatine is an excellent supplement for everyone, even beginners. It’s especially great for people just starting their exercise journey because it will make them stronger, give them more training energy and help them build muscle easily.

Creatine is the most researched supplement on the market, and it’s safe for consumption for everyone. It’s scientifically proven that the supplement can be consumed on a daily basis, even for several years.

Creatine can be taken every day, but it’s no big deal if you skip a day. Creatine stores can be maintained at high levels even if you don’t consume the supplement every single day.

You can notice results from creatine supplements in about 2-4 weeks. Of course, the results depend on the dose and personal response.

If you do a loading phase, you can feel the kick of the supplements in about seven days.

It all depends on what you want to achieve. The recommended dose is 5 grams of creatine or 0.3 grams per kilogram of body weight.

We recommend taking creatine after a workout because it can aid in muscular recovery by replenishing what was used during the workout. The supplement will keep your muscle stores optimized and ready for your next workout. Also, it can assist with increasing glycogen storage in the muscles post-workout when taken with carbohydrates.

No, it’s not. If you’re consistent with creatine consumption, you’ll build up naturally over time, so you won’t need to rush everything with loading.

If you want to load creatine, consume 20-25 grams of creatine per day for the first week and then use 5-10 grams for a few weeks. Although this method is popular among many professional bodybuilders, it’s unnecessary.

First, consider your goals and what you want to achieve with the consumption. Next, choose the best form that suits your needs, whether powder, chewable, pills, or capsules. Then, decide on the type. Yet, remember that creatine monohydrate is the best. Finally, choose a reliable and certified brand that provides top quality, and go for it!

We recommend using creatine powder because creatine can degrade in water with time. It’s scientifically proven that liquid creatine is less effective and primarily gets excreted out of the body without even getting absorbed.

When you stop consuming creatine, you’ll notice a significant drop in your energy levels. You might not be able to put as much effort into your strength training, and you might even experience fatigue, weight loss, muscle weakness, and decreased natural creatine production.

To increase muscle mass and performance at the gym, you can consume both safely and effectively. However, mixing protein and creatine doesn’t offer any additional benefits for muscle and strength gain.

Creatine doesn’t have any relation to a steroid structurally or in its actions; therefore, creatine is not a steroid. It’s an organic compound known as alpha amino acids and derivates, naturally produced in the body. You can also find it in certain foods such as red meat and fatty fish.

Creatine supplements cause water retention, eventually leading to weight gain in the early phases of supplementation. Don’t focus on the number on the scale; focus on exercise capacity, change in strength, and how you feel.

It is not scientifically proven that creatine causes hair loss.

You can, and you should take creatine while cutting. The supplement can help support and protect your muscles during cutting by bringing water into your muscles. This will also boost and preserve muscle fibers from damage. Creatine can even help you protect your muscles from injury from dehydration during the cutting phase.

Creatine should not be used by people who suffer from kidney disease, liver disease, or high blood pressure. It would be best if you also were cautious because consuming too much creatine can stop your body from making its own natural stores.

Creatine is a naturally occurring amino acid that the body produces and helps supply energy to muscles and nerve cells. Creatinine is a biological waste formed by creatine metabolism and eliminated from the body in urine.

Most studies indicate that the best way to take creatine is when you eat a carb-containing meal. On the other hand, you shouldn’t consume extra carbs beyond your everyday diet. We also recommend eating protein with this meal because protein and amino acids increase the extent to which the body retains creatine.

There are many claims about the effect of creatine on testosterone levels; however, it has been scientifically proven that it doesn’t increase total testosterone, free testosterone, or Dihydrotestosterone.

It’s time to change your life for the better. Become a part of the biggest fitness transformation group; get access to my detox diet, workout programs, and the most supportive network available. You are not alone. Motivation is the key to success, and we are all here for one another!