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Different Forms of Creatine

Introduction

Creatine is indisputably one of the most well-researched and widely used supplements for improving athletic performance and increasing muscle strength. Whilst creatine monohydrate is by far the most well known and common form, many others are now appearing on the market, all claiming their own benefits. This article will break down every form of creatine currently being sold and shine a light on whether they are truly better than creatine monohydrate.

Creatine Forms

Creatine Monohydrate

Creatine monohydrate is the most widely researched and commonly used form of creatine. Consisting of one creatine molecule and one water molecule, hundreds of studies have shown that it effectively increases consumers’ muscle mass, strength and short-burst exercise performance, when taken consistently over time (1).

Creatine monohydrate is typically not very expensive, although prices have started to rise due to demand recently, and is very safe for long-term use. Some people may experience minor water retention or bloating, which can be reduced when taken with food. Overall, it is the best creatine supplement due to its extensive research backing it for both efficacy and safety. There is no clear evidence that other forms of creatine are more effective (2).

Whilst you’re here, check out our article on what creatine monohydrate is and what are its benefits.

Creatine Hydrochloride (HCL)

Creatine HCL is made by binding Creatine to parts of hydrochloride molecules. It is believed to be more water-soluble than other forms of Creatine, which may make it easier to absorb (3).

Sellers of this form of creatine state that you might find more benefits with lower doses of creatine HCL, however, this is based on limited research and no human studies have proven that it is better than creatine monohydrate.

Buffered Creatine (such as Kre-Alkalyn)

Buffered creatine is a form which has been combined with alkaline powder such as sodium bicarbonate. The manufacturers of this form claim that buffering makes creatine more stable in the stomach, reducing its rate of breakdown and so improving absorption. Clinical trials have so far found no more beneficial effects over creatine monohydrate, showing marketing claims about kre-alkalyn to be untrue [4].

Micronised Creatine

Micronised creatine is creatine monohydrate that has been processed into smaller particles, which may increase its solubility in water, thus improving the absorption rate and potentially reducing the likelihood of stomach issues (5). Once again the evidence doesn’t stack up to suggest this is a superior form compared to Creatine monohydrate (6).

The main issue with micronised creatine is that it is more expensive than standard creatine monohydrate, however if you do have issues mixing regular creatine monohydrate, or you experience stomach issues, it may be worth trialling it to see how you get on.

Creatine Ethyl Ester

Creatine Ethyl Ester is creatine that has been bound to an ester, which theoretically may increase its absorption into the muscles (7). The idea behind this is that it crosses into cell membranes more easily, however studies have shown that creatine ethyl ester is no more effective than creatine monohydrate (8).

Liquid Creatine

Liquid creatine is a pre dissolved form of creatine, which some people prefer with it being more convenient. However, creatine in liquid form is less stable than its powdered form, and it may actually break down into the waste product, creatinine, before it's even absorbed (9, 10).

Creatine Magnesium Chelate

Finally, creatine magnesium chelate is a form of creatine which is bound to magnesium, however the research is very limited on this form and no credible studies currently suggest a performance advantage over creatine monohydrate (11).

Conclusion

Whilst there are many forms of creatine on the market, it is pretty much undisputed that creatine monohydrate is the most effective, well researched and cost effective.

As with everything, our advice is to stick to what works, the one that is consistently tried and tested, creatine monohydrate.