CITATIONS

What is creatine?

DISCLAIMER: This scientific research is for informational purposes only. The results reported may not necessarily occur in all individuals. Primal Harvest provides this information as a service but does not endorse it. This information should not be read to recommend or endorse any specific products.

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Creatine and Muscle Mass & Strength

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18.

Link to study

ATP Resynthesis and Energy Production

Wyss, M., & Kaddurah-Daouk, R. (2000). Creatine and creatinine metabolism. Physiological Reviews, 80(3), 1107-1213.

Link to study

General Safety of Creatine

Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 1-12.

Link to study

Recommended Dosage

Tarnopolsky, M. A., & Parise, G. (1999). Direct measurement of high-energy phosphate compounds in muscles from patients with neuromuscular disease. Muscle & Nerve: Official Journal of the American Association of Electrodiagnostic Medicine, 22(9), 1228-1233.

Link to study

What type of creatine is best?

Creatine monohydrate is the most researched, reliable, and cost-effective form of creatine. Look for micronized creatine monohydrate - it tends to dissolve better and be gentle on digestion.

Is creatine safe?

Yes - and there's decades of research to back this up. Creatine is one of the safest and most studied supplements in sports nutrition. It’s consistently shown to be both effective and safe when taken at recommended doses.

Did you know? Over 680 peer-reviewed clinical trials of creatine show no significant harmful effects in healthy individuals at recommended doses.

Myth #1: Creatine causes hair loss

This myth stems from a small 2009 study on college-age rugby players. It suggested creatine might increase DHT - a hormone linked to hair loss. No follow-up studies have replicated those concerns. There is no direct evidence that creatine causes hair thinning or shedding.

5 Major Creatine Myths - Debunked

Myth #2: Creatine strains your kidneys

Creatine has been studied since the 1990s. During this time, it's proven to be safe for healthy kidneys - even with decades of regular use.

Creatine is a natural compound found in your muscles, brain and gut. It's also found in small amounts in certain foods, like red meat and fish.

Your body uses creatine to produce quick energy during anaerobic exercise. Creatine supports energy, strength and performance - it may even play a role in brain health and mood.

Disclaimer: While creatine is generally recognized as safe, always consult with a healthcare professional before starting any new supplement.

“There are very few supplements I feel confident recommending to every client, regardless of their age, goals, or fitness level—but creatine is one of them. It’s incredibly well-studied, safe, and effective, and it supports a wide range of benefits, from physical performance to brain health.”- Jordana Tobelem, Nutritionist & Dietitian

Myth #3: Creatine causes bloating

Most people experience no bloating when taking a suitable recommended dose (3–5g). Bloating is mainly associated with high-dose loading phases (20–25g/day), which offer no advantages in the long-term.

Editor's Note: Got a sensitive stomach? Try micronized creatine. It's broken down into smaller particles for better dissolution and gentle digestion.

Myth #4: Creatine causes cramping or dehydration

Creatine does not increase the risk of muscle cramps or dehydration. In fact, some research suggests the opposite. Athletes using creatine have experienced fewer cramps and less dehydration compared to non-users.

Myth #5: Creatine makes you bulky

Creatine increases muscle water content and may modestly increase muscle size, but it does not act as a steroid or cause excessive bulk.

How much creatine should you take?

A 3-5g dose is the recommended daily dose for most people. You don't need to do a "loading phase" - there are no long-term advantages to doing so.

Best Overall: Primal Creatine

Primal Creatine by Primal Harvest

Cost per serving: $0.45

WHY WE LOVE IT:

• Micronized for easy digestion and fast absorption
• Added BCAAs for recovery + lean muscle support

• No bloating, no loading phase, no artificial flavors

What is creatine?

Is creatine safe?

5 major creatine myths - debunked

What type of creatine is best?

How much creatine should you take?

Creatine: our top picks in 2025

Jump to:

Look For: 

What To Avoid

Important Criteria

90-Day Money-Back Guarantee

Third Party Tested

Subscription Service

Creapure Creatine by Muscle Feast

Micronized Creatine by Optimum Nutrition

Creatine Powder by Alani Nu

Creatine by Thorne

No Artificial Sweeteners 

Creatine Powders: Our Top Picks in 2025

Creatine Monohydrate

Micronized Formula 

Extra Amino Acids 

*Based on the individual experience of the Smarter Choices team and on a number of user reviews of the product. 

Note: We try to update product information as often as we can. Please visit product websites for more information. 

Primal Creatine delivers a clean, effective formula with 5g of micronized creatine monohydrate: the clinically recommended dose for strength, energy, and lean muscle support.* The micronized form dissolves more easily for better absorption and gentler digestion. It’s also the only pick on this list enriched with BCAAs, which may help to support recovery and reduce post-workout soreness.* With a generous 90-day money-back guarantee, there’s plenty of time to feel the difference for yourself and make sure Primal Creatine is the perfect fit for your needs.

• 5g creatine monohydrate per serving
• Micronized formula for better absorption and smoother digestion
• Enriched with BCAAs for extra performance and recovery support*
• 60 servings per container
• No artificial sweeteners or flavors
• Manufactured under Good Manufacturing Practices (GMP)
• 90-day money-back guarantee

by Primal Harvest [1]

PROS

CONS

• Limited flavor options (natural flavor only)
• May not be as widely available in retail stores as larger brands

BOTTOM LINE

A+

GRADE

by Thorne

PROS

• 5g of creatine monohydrate per serving
• NSF-certified for purity and safety
• 60-day return policy

CONS

• High price compared to similar products
• Lacks added ingredients for enhanced benefits

BOTTOM LINE

Creatine by Thorne is a safe option for those who prioritize quality and certifications. Its simple, unflavored formula is NSF-certified and backed by rigorous manufacturing standards. However, it’s relatively expensive compared to higher-ranked options on this list, and doesn’t offer additional potential performance-boosting ingredients like amino acids.

C

GRADE

5. Creatine

by Optimum Nutrition

PROS

• 5g of creatine monohydrate per serving
• Micronized for enhanced absorption
• Banned substance tested

CONS

• Limited 30-day return policy 
• Single-ingredient formula without additional benefits

BOTTOM LINE

Optimum Nutrition’s Micronized Creatine offers a reliable creatine powder manufactured to high standards. While it’s effective for muscle-building and strength, it lacks extra features like an added amino acid blend. The limited return policy could also be a drawback for some.

3. Micronized Creatine

B

GRADE

4. Creatine Powder

by Alani Nu

PROS

• 5g of creatine per serving
• No artificial flavors
• Gluten free and sugar free

CONS

• Limited 30-day return policy (approval only)
• Basic formula without additional benefits 

BOTTOM LINE

Alani Nu’s Creatine Powder is a clean, simple formula at an affordable price. It contains no artificial additives or flavors. Its bare-bones approach and restrictive return policy do leave substantial room for improvement when compared to higher-ranked option on this list.

C+

GRADE

2. Creapure Creatine

by Muscle Feast

PROS

• 5g of creatine monohydrate per serving
• Gluten Free
• Made in a GMP compliant facility

CONS

• 30-day return policy only partially covers opened products
• Lacks additional ingredients for extra benefits

BOTTOM LINE

Creapure Creatine by Muscle Feast is a budget-friendly option for those seeking a basic creatine powder. It’s free of additives and prioritizes purity, but it doesn’t include any enhancements like an amino acid blend.

B+

GRADE