Creatine is one of the most extensively research supplements in sports science; but which type of creatine is best?

Here we list the types of creatine, and why creatine monohydrate is a step above the rest. We'll also reveal ideal dosages for general use, loading and larger athletes, and give you science-backed benefits of this popular sports supplement.

Disclaimer: This article is intended for informational purposes only and does not constitute medical advice. Speak to your healthcare provider before commencing any new supplement regime.

What is Creatine?

Creatine is a naturally occurring compound made from amino acids. Stored mostly in skeletal muscle, creatine helps regenerate ATP; your body's quick-use energy source during short intense efforts like lifting, sprinting and repeated bursts of exercise.

Creatine supplements are most commonly used for improving strength, power, training capacity and lean mass over time, though studies are emerging showing some positive benefits in cognitive function, bone health and support for women's health.

There are many different types of creatine available, including;

• Creatine Monohydrate: the most common form due to being well-researched, safe, and cost-effective

• Micronised Creatine: Creatine monohydrate processed into finer particles for easier mixing

• Creatine Anhydrous: Creatine with the water molecule removed

• Creatine Hydrochloride: HCI - marketed as more soluble

• Creatine Ethyl Ester: CEE - chemically modified form

• Magnesium Creatine Chelate: Creatine bound to magnesium

• Creatine blends: Including citrate, malate, gluconate and phosphate

• Buffered Creatine: Sold as Kre-Alkalyn, processed to a higher pH

How is Creatine Monohydrate Different?

Which form of creatine should you buy? Creatine monohydrate is considered the 'best' or most common choice due to a combination of evidence, safety, effectiveness and price.

Creatine monohydrate is the form used in most research showing increases in muscle creatine stores, strength, power, repeat effort performance and lean mass when combined with training.

Other forms of creatine are often marketed as easier to absorb, create less bloating, or more concentrated dosages, but comparative evidence hasn't shown other forms to outperform monohydrate in meaningful outcomes like strength, muscle gain or exercise performance [1].

Top 5 Benefits of Creatine Monohydrate

1. Improves Power Output

   Creatine helps your muscles rapidly regenerate ATP, the main energy source for short bursts of effort like lifting, sprinting, jumping or repetitions. It is one of the most supported supplements for high intensity athletic performance [1].

2. Supports Muscle Growth

   Creatine can give you energy to train harder and for longer sessions, which may lead to greater lean body mass gains over time, especially when combined with resistance training [1].

3. May Improve Recovery Time Between Sets

   Because creatine supplementation increases phosphocreatine availability in muscle, it may help you recovery energy faster between short bursts of intense exercise [2].

4. May Support Brain Energy Metabolism

   A small amount of creatine is stored in the brain, where it supports cellular energy production. Recent studies have shown some correlation between creatine supplementation and brain health benefits, though research is still emerging [1].

5. Safe, Simple, and Backed by Evidence

   Creatine monohydrate is the most researched and commonly recommended form of creatine dietary supplement. Creatine is generally considered safe to take for most healthy adults [2].

    

Best Creatine Monohydrate in Australia 2026

How Much Should You Take?

A standard daily dose is 3-5g per day, taken consistently for 3-4 weeks to support exercise efforts and increase muscle mass.

An optional loading phase to saturate muscles faster would include a daily dose of around 20 grams of creatine, split into 4 doses, for the duration of 5-7 days.

For some larger athletes, people with high training volumes or people with a higher body weight, a dose of 5-10g per day may be recommended.

If you experience any GI upset, reduce your dose amount, eat with a meal containing protein or split the dose over the course of the day.

Consistency matters more than timing: You can take your creatine supplement at any time of the day, but be sure to continue taking it at that same time each day for best results.

Side Effects, Precautions and Interactions

Creatine supplements are generally well-tolerated by most healthy adults, though some potential side effects include [2]:

• Temporary water weight gain

• Mild bloating

• Stomach upset

• Nausea

• Diarrhoea

• Muscle cramping

People with kidney disease, a history of kidney problems, diabetes, high blood pressure, who are pregnant or breastfeeding, or those taking medications that affect the kidneys should consult their healthcare provider before taking a creatine supplement.

Creatine monohydrate supplements may potentially interact with NSAID medications, diuretics, or other medications for kidney function.

Which Creatine Should You Buy?

Creatine monohydrate is the most highly recommended supplemental form of creatine. This is due to it's proven effectiveness across many studies, safety and cost-effectiveness. Other forms of creatine boast improved absorption, however these forms show no advantage over creatine monohydrate, and are often more expensive!

Creatine helps recycle energy faster, supporting high intensity exercise which helps you build muscle strength and supports post workout recovery.

Creatine supplements are considered safe for most healthy adults, though you should always seek advice from your GP before starting any new supplement regime, or if you experience any side effects.

References

[1] Desai, Imtiaz1; Wewege, Michael A., et al. (2024) The Effect of Creatine Supplementation on Resistance Training–Based Changes to Body Composition: A Systematic Review and Meta-analysis. https://journals.lww.com/nsca-jscr/fulltext/2024/10000/the_effect_of_creatine_supplementation_on.16.aspx

[2] Harvard Health (2024). What is Creatine? Potential Benefits and Risks of this Popular Supplement. https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement