Creatine monohydrate is the most widely used, recommended, and studied form of creatine. Other types include creatine ethyl ester, hydrochloride, and magnesium creatine, but less research supports their safety and efficacy.
Creatine is one of the most widely used dietary supplements globally. It’s a natural molecular compound found in the cells of your body, and it plays a critical role in cellular energy production.
Researchers have found that creatine supplementation may offer a wide range of physical and psychological benefits, including enhanced muscle strength, endurance, and power, as well as support for brain health.
The most widely studied and recommended form of creatine supplements is creatine monohydrate. While other forms are also available, far less research supports their purported benefits.
Creatine monohydrate is the most common form of creatine supplement.
It’s been used in the majority of research on the topic, so most of creatine’s beneficial effects have been observed almost exclusively with creatine monohydrate. These may include:
- increasing muscle strength, power, and endurance
- improving muscle recovery
- reducing the risk of injuries
- supporting brain and spinal health
- supporting healthy aging
Creatine monohydrate is made up of a creatine molecule and a water molecule, though it can be processed in a few ways. Sometimes, the water molecule is removed, resulting in creatine anhydrous.
The removal of water increases the amount of creatine in each dose. Creatine anhydrous is 100% creatine by weight, whereas the monohydrate form is about 90% creatine by weight.
Other times, the creatine is micronized, or mechanically processed to improve water solubility. In theory, better water solubility could improve your body’s ability to absorb it.
Despite these minor differences in processing, each of these forms is likely equally effective when equal doses are given.
Creatine monohydrate is safe for most people to consume, but in rare cases, it may cause short-term side effects, such as upset stomach or cramping.
Creatine monohydrate has long been the gold standard for this supplement, as it’s the most effective and affordable option. Any new forms need to be compared to it before they can be recommended.
Some manufacturers claim that creatine ethyl ester (CEE) is superior to other forms of the supplement, including the monohydrate form.
A 2013 study found that CEE may be better absorbed than creatine monohydrate in the body. Additionally, due to differences in muscle uptake rates, some believe that it could outperform creatine monohydrate.
However, no studies have found that CEE is more effective than creatine monohydrate for supporting physical and mental health. In fact, some research suggests that CEE is no more effective than taking a placebo.
Creatine hydrochloride (HCl) has gained considerable popularity with some manufacturers and supplement users.
Initial excitement about it was due to reports of its superior solubility, where some people claimed that taking a lower dose could achieve the same results as creatine monohydrate, but reduce potential side effects.
However, researchers have found that no research supports this theory.
A 2024 study compared the effects of taking HCI and creatine monohydrate. The researchers found that both are effective in improving muscle strength, regulating hormones, and enhancing body composition, but HCI is not more effective than creatine monohydrate.
Given the large amount of data supporting the effectiveness of creatine monohydrate, the HCl form can’t be recommended as superior until the two have been compared in several experiments.
Some supplement manufacturers have attempted to improve the stability of creatine in the stomach by adding an alkaline powder, resulting in a buffered form.
It’s believed that this could increase its potency and reduce potential side effects, such as bloating and cramping.
Limited research has examined the effects of buffered creatine. A 2012 study found that buffered creatine was not more beneficial than monohydrate forms, and there were no differences regarding side effects.
The study participants took the supplements while continuing their weight training program for 28 days. Increases in bench press strength and cycling power production occurred in both groups. Overall, while buffered forms weren’t worse than monohydrate forms in this study, they weren’t better either.
More research is needed to fully understand the possible benefits of buffered creatine.
While most creatine supplements come in powdered form, some ready-to-drink versions have the supplement already dissolved in water.
Limited research has examined the effects of liquid creatine, but older studies suggest that liquid forms may be less effective than monohydrate powders.
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Liquid creatine may not be as effective as powder forms because the creatine may break down when it remains in liquid form for several days. This doesn’t happen immediately, so it’s OK to mix your powder with water right before consumption.
Most research has used powders that are mixed soon before use. Based on the research, this is the recommended way to consume creatine supplements.
Creatine magnesium chelate (CMC) is a form of the supplement that’s “chelated” with magnesium, which means that magnesium is attached to the creatine molecule.
In theory, MCM can help creatine enter muscle cells more effectively and prevent it from breaking down into creatinine.
However, like other forms of creatine supplements, limited research has examined its potential physiological effects compared to creatine monohydrate.
According to a 2022 review, no evidence suggests that it’s more effective or safer than creatine monohydrate.
In general, creatine monohydrate is the recommended form of creatine supplement because it’s supported by the most research, and limited side effects have been reported.
When choosing a creatine supplement, it’s important to carefully read the product’s ingredients label.
Creatine is a dietary supplement, which means the quality, type, and quantity of ingredients in a product aren’t regulated by the
If you’re unsure which option is best for you, consider speaking with a registered dietitian or a healthcare professional. They can recommend the best creatine type for you and advise you on how to take it.
Based on the scientific evidence, creatine monohydrate is the recommended form.
It’s backed by the strongest research, with studies demonstrating its effectiveness at increasing your body’s stores and improving exercise performance.
While several other forms exist, most of them have minimal research examining their effectiveness.
Additionally, the monohydrate form is relatively cheap, effective, and widely available. Other forms may be promising, but more scientific information is needed before they can compete with creatine monohydrate.