Best Creatine Monohydrate Supplements For Strength 2024

If fitness is on your radar, chances are you’ve heard of creatine. Your body uses creatine, a naturally occurring amino acid, as an energy source for muscle contraction. 

Approximately half of your creatine supply can be obtained through a carnivorous diet, while the other half is synthesized in the kidneys and liver from the amino acids arginine, methionine, and glycine before it’s sent to the skeletal muscle for use. 

We consume creatine through foods like meat and fish, but supplements have become a popular way to boost creatine intake for powerlifters, endurance athletes, and everyday gymgoers alike. Those with increased demand or those unable to meet their needs through diet alone may benefit from a creatine supplement.

This article will break down much of what there is to know about creatine supplementation and look at five of the market’s best creatine monohydrate supplements for your needs.

Best Creatine Monohydrate Powder In 2024

What Is Creatine Monohydrate?

Creatine monohydrate^[1] is the most popular supplemental form of creatine.^[2] It comes by its name naturally as it’s simply one creatine molecule with one water molecule attached. Creatine supplements increase your phosphocreatine stores, which your body relies on to create adenosine triphosphate (ATP),^[3] the compound that fuels quick muscle contractions and is often called the “energy currency of the cell”. 

The more phosphocreatine your body has, the more ATP it can produce to fuel your muscle function during high-intensity exercise. Therefore, it’s no surprise athletes of all levels turn to dietary supplements to boost their performance. 

Benefits Of Creatine Monohydrate Supplements

Creatine is one of the most intensely researched dietary supplements on the market. While most of the studies focus on its effect on physical performance, some research also points to cognitive benefits.^[4] Whether it’s taken on its own or added to your supplement stack, creatine monohydrate can provide a list of benefits,^[5] including

• Increased lean muscle mass^[6]
• Improved muscle recovery 
• Improved brain function
• Reduced fatigue
• Weight gain from muscle growth

Creatine monohydrate can be similar to pre-workout supplements, but research^[7] has proven it superior to pre-workout when it comes to building lean muscle and strength. However, it’s always important to remember that dietary supplements are meant to fill the gaps in a well-balanced diet.

How To Select The Best Creatine Monohydrate Supplement

Creatine is one of the most popular dietary supplements in the fitness world. As a result, the market is full of creatine products. Trying to choose the best creatine monohydrate formula can feel overwhelming. There are creatine pills, creatine capsules, and creatine powders. What’s the best form of creatine? 

Start by assessing your fitness goals. Knowing where you want your goals to take you can be a significant help in understanding where you need to begin. 

For example, some products may help build muscle, whereas others may help with hydration. You might be searching for the best creatine supplement for muscle growth, or you might be on the hunt for the best creatine for muscle recovery. 

If you need increased water solubility, you might consider creatine hydrochloride (HCl). Creatine HCl is a form of creatine with a hydrochloric acid bound to it, and the best creatine HCl can help you metabolize creatine monohydrate. 

The majority of creatine supplements need to be taken daily. The best creatine monohydrate might simply be the one you can consistently consume as directed. 

Potential Side Effects

Creatine supplements are considered generally safe for the average, healthy adult. However, some sources cite varying potential side effects. Possible side effects can include:

• Abdominal pain
• Kidney damage
• Liver damage
• Weight gain
• Muscle cramps
• Dehydration
• Bloating
• Diarrhea
• Dizziness
• Compartment syndrome
• Rhabdomyolysis (resulting from damaged muscle tissue) 

People with kidney or liver diseases should avoid creatine supplements. Also, you should avoid taking creatine if you are being treated with certain medications, such as non-steroidal anti-inflammatory drugs, diuretics, or medications that may affect the kidneys.

Your doctor or registered dietitian nutritionist can safely help you navigate your nutrition needs as they relate to creatine supplementation. If you notice unwanted side effects, stop taking your creatine supplement and talk with your doctor. 

How To Take Creatine Monohydrate Supplements

Most supplement companies suggest taking their creatine as a post-workout supplement. In addition, some companies recommend a creatine-loading phase to saturate your muscle cells. To load creatine, you consume a large amount of the supplement per serving during your first week and then taper down your dose in the weeks following. 

However, creatine loading is not necessarily required. Therefore, you can still take advantage of the benefits of creatine without a loading phase. 

High-quality creatine monohydrate can have similar effects to pre-workout supplements. You might consider choosing one to monitor its effects on your performance levels.   

Of course, do not exceed the recommended serving on the product’s label, and do not take dietary supplements outside of your doctor’s recommendation. 

Final Thought

Finding the right supplement among the best creatine supplements might take some trial and error, but it can be worth the search.

Try to avoid those supplements with artificial ingredients, including sweeteners. Supplements with high sodium contents should be used with caution and in consideration of other sodium sources in the diet. 

High-quality creatine can bring many different benefits, including lean muscle growth, improved muscle recovery, and reduced fatigue. 

This article does not replace medical advice. If you have any concerns about your muscle mass or athletic performance, you might consider working with your healthcare professional to address your individual nutritional needs. It’s important to talk with your doctor before taking creatine supplements.

Frequently Asked Questions

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