Your Complete Guide To All The Types Of Creatine Supplements, According To Sports Dietitians

But there are different types of creatine, raising questions on what kind you should reach for—and if this compound is even for you at all. Here’s a rundown of every type of creatine, as well as how to choose the best one, according to dietitians.

Types Of Creatine

There are seven types and they’re all slightly different, but tend to have similar benefits. The different types of creatine are just “tweaks” of creatine monohydrate created by companies to try to gain an edge, says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.

So, depending on which type of creatine you choose to supplement, you likely won’t notice a difference in the way you feel—you’ll reap the same benefits either way, Matheny says. At the end of the day, he recommends creatine monohydrate, because it’s “the most researched and has the most clinical trials,” he says.

More (unbiased) research needs to be done on the different types, but here’s what to know about them:

Creatine Monohydrate

This is the most widely used form of creatine, explains Kacie Vavrek, RDN, a certified sport specialist in dietetics at The Ohio State University Wexner Medical Center. “It’s a compound made of creatine and a water molecule, and it’s naturally found in small amounts in foods like red meat and fish,” she says. When you supplement with creatine monohydrate, you’ll increase the creatine stores in your muscles, improving energy availability in high-intensity, short-duration exercise, Vavrek says.

Creatine Hydrochloride

Creatine hydrochloride (creatine HCL) is creatine bound with hydrochloric acid, says Vavrek. “It’s known for better solubility in water and is often marketed as being easier on the stomach and requiring smaller doses than creatine monohydrate,” she says. (So, you can take 2.5 grams of it to achieve the same benefits as five grams of creatine monohydrate.) However, research doesn’t suggest that creatine HCL leads to better muscle gains than creatine monohydrate.

Creatine Monohydrate Vs. Creatine HCL
Creatine monohydrate and creatine HCL are the ones you’re most likely to come across in stores. They have similar benefits when it comes to muscle-building and recovery, but creatine HCL dissolves more easily in water, getting rid of the potentially gritty feel, Matheny says. Creatine HCL may also be more easily absorbed in the body (but again, more research is needed), and it’s usually more expensive per gram.

Still, there’s more research that proves creatine monohydrate is better for improving strength, power, and muscle mass, Vavrek says. “Unless someone experiences digestive issues with monohydrate, it’s usually the better choice,” she adds.

Magnesium Creatine Chelate

As the name suggests, this is a mix of creatine and magnesium, which can help produce cellular energy, per 2024 research in the Journal of Translational Medicine. One small study of 20 elite soccer players also found that those who took magnesium creatine chelate had better power output and increased speed compared to those who took a placebo.

However, you’re better off taking separate magnesium and creatine monohydrate supplements, Matheny says. There’s also no reason to take a combination supplement because creatine monohydrate is better researched, he says.

Creatine Citrate

Creatine citrate is an acidic formulation of creatine and contains less creatine by molecular weight than creatine monohydrate, per Matheny. Like creatine monohydrate, creatine citrate is also linked to better athletic performance: One small study of 10 people who did HIIT training for 30 days found that those who took creatine citrate had a better oxygen capacity than those who didn’t take the supp.

Creatine Nitrate

This is a newer form of creatine that combines creatine with nitrate, a mix of nitrogen and oxygen. One small study had 10 healthy men take either creatine nitrate or creatine monohydrate, and found that those in the creatine nitrate group had more creatine in their muscles after five days. The researchers concluded that creatine nitrate is a “preferred and relatively safe alternative” to traditional creatine formulas like creatine monohydrate, but this study was partially funded by a company that makes sports nutrition supplements.

Creatine Ethyl Ester

Creatine ethyl ester is a type of creatine with the compound ethyl ester attached. It’s been studied in comparison to creatine monohydrate, but research suggests that people may get better muscle creatine levels with creatine monohydrate. (Muscle creatine levels may lead to better athletic performance and increased muscle mass, Matheny explains.)

Buffered Creatine Monohydrate

This type of creatine, also known as Kre-Alkalyn, is marketed as a more effective and safer form of creatine than creatine monohydrate, per a small study of 36 people in the Journal of the International Society of Sports Nutrition. The study found that while buffered creatine monohydrate increased the amount of creatine in the muscles, it was still less than those who took regular creatine monohydrate. (By the way, this study was funded by a company that makes creatine.)

Benefits Of All Types Of Creatine

• It may help with short-duration output. ATP is the energy currency of cells and creatine helps regenerate it, says Tara Gidus Collingwood, RDN, sports nutrition consultant and owner of Tara Gidus Nutrition Consulting. “That supports more explosive strength and power output,” she adds. Creatine is known to help with high-intensity, short-duration activities like sprinting and lifting, Vavrek notes.
• It can support muscle growth.“ Creatine increases water content in muscles and may boost workload capacity, both of which contribute to muscle growth,” Gidus says.
• It may speed up recovery. “Some studies suggest creatine can reduce muscle damage and inflammation post-workout,” Gidus says. As a result, you may end up feeling less sore and tired in less time.
• It might help with sleep deprivation. This is a newer area of creatine research, but a 2024 study in Scientific Reports found that people who took creatine after staying awake all night did better on a cognitive test than when they took a placebo.

Potential Risks Of Creatine

Creatine is generally a safe supplement, but Matheny says that are a few potential risks to keep in mind:

• Water retention
• Gastrointestinal discomfort, like bloating and gas

Creatine also isn’t usually a good idea for people who have pre-existing kidney conditions to take without a doctor’s supervision, since it may stress your kidneys, Vavrek says. (However, a 2020 study in Toxicology Research found that taking up to five grams of creatine a day for 30 days did not impact kidney function.) Gidus also notes that there are reports of muscle cramps and dehydration while taking creatine, but it’s “not strongly supported by research.”

How To Choose The Best Type Of Creatine

It’s a good idea to check in with a healthcare provider before taking any kind of supplement, including creatine. But if you get the okay, experts recommend choosing a creatine monohydrate supplement—preferably micronized (broken into fine particles), because it’ll mix better, Vavrek says. Also, avoid products with added fillers, sugar, or proprietary blends, she says. Lastly, to make sure your supp is high-quality, choose a product that’s third-party tested, like NSF Certified for Sport or that has Informed-Sport certifications.

Navigating all of the types of creatine can be overwhelming, but it doesn’t need to be. Just keep it simple, and you should be just fine.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.