Which Creatine Works the Best?
July 3rd, 2007 by Paul JohnsonCreatine used to sale as one form (creatine monohydrate) in a bucket of bulk powder. Over the years they have added all these different creatine forms, delivery systems, or extra ingredients. It can be very confusing on what creatine form is the most effective and what are the side effects for all of them. This article will give you an overview of them all, so you can find the best creatine forms.
Although each form is different, one must understand that all creatine forms do the same thing at it’s core: That is to build up your creatine levels in your muscles in order to increase strength and long term muscle gains. Creatine won’t work well for everyone. For example, I don’t notice much effect, so I don’t use it. However, some seem to respond well to it and gain a few lbs and a lot of strength very quickly. It might have to do with genetics and/or diet since a tiny amount of Creatine Monohydrate can be found in red meat. Although the amount in red meat is not near the levels needed in a loading phase. I suspect some people just have naturally high levels of creatine in their body and don’t really need creatine supplements.
Creatine Monohydrate:
Creatine Monohydrate is the original Creatine. It is the one that all the scientific studies were done on. You want to buy it from brands that have the Creapure trademark on it, which means it is high quality creatine powder from Germany. Without it, it probably will have been made in China and low quality.
The problems with Creatine Monohydrate is that it has very low solubility, may cause stomach upset, and visible bloat. Creatine “non-responders” is also common with this form, which is not surprising since it only has a 1% absorption rate.
Liquid (serum) creatine:
This creatine is a scam. Read more about it in a previous article: Does liquid creatine work?
Tri and Di Creatine Malate:
Creatine malate is formed by creatine monohydrate and malic acid. Malic acid is involved directly in the krebs cycle, the main energy cycle of the cell. Users report more muscular energy and endurance over regular creatine monohydrate, as a result. Creatine malate also is more water soluble and absorbs in the body at a higher rate, than regular creatine monohydrate. Creatine Malate also requires no loading phase.
Creatine Ethyl Ester (CEE):
CEE has been hyped as having higher solubility and stability against stomach acidity compared to creatine monohydrate. Despite all the hype the last few years there has never been a study to prove it and recently a study even contradicts those claims.
Source of study: Department of Life Sciences, Kingston University, Penrhyn Rd, Kingston-upon-Thames, United Kingdom. 2University of Northumbria, Sport Sciences, Northumbria University, Northumberland Building, Newcastle upon Tyne, United Kingdom
What they did in the study was take 3 commercial CEE products on the market and compare them to regular creatine monohydrate, when mixed in a acid solution (to mimic the stomach). The results after 30 minutes showed the CEE had degraded to 60-70% of it’s original creatine levels into creatinine. After 2 hours the CEE had degraded much further. The study showed that the claims by the supplement companies for CEE is false. Although, these studies
show that CEE has a high degradation in water, it does not mean it’s total junk. Remember, Creatine Monohydrate is also unstable in liquid like CEE.
Effervescent Creatine:
Creatine combined with sodium and sugar. Not really any different then creatine monohydrate except unneccessary ingredients combined. It also is highly priced.
Micronized Creatine:
Micronized creatine is micronized creatine monohydrate. This increases the surface area of it and results in a much better absorption into the body. This creatine will be more effective then creatine monohydrate and also have less side effects. Still requires a loading phase.
Creatine Citrate:
Creatine bonded to a citrate molecule. Even though it has better absorption then regular creatine the dosage has to be twice as much.
Creatine Kre-Alkalyn:
Creatine bonded to Kre-Alkalyn. Higher absorption so doesn’t require loading. Less bloating and stomach problems. No studies have been done on the health side effects of this creatine either.
Creatine Orate:
Creatine bonded to the Orate molecule which is derived from oratic acid. The orate has special energy properties because of it being a pre-cursor to nucleic acids which are needed to build ATP (the universal energy currency in the muscle cells). Another creatine that has no current studies on the side effects of the orate molecule. Unfortunately, creatine orate is also very expensive.
The best creatine form:
There are many good forms of creatine, but Creatine Malate is probably the best creatine form, due to it’s high absorption and unique energy effects from the Malate. If you don’t experience side effects and respond to it well, Creatine monohydrate is still fine. Many people continue to use the original Creatine monohydrate and have great results. Creatine monohydrate is backed by years of research, proven to be safe, and has the best price.
Most brands on the market mix multiple forms of creatine together. I’ts pretty hard to find one type by themselves. Some mix even other types of supplements such as no2 supplements or protein powder with the creatine. Here is a list of all the popular brands of supplements you can purchase that contain Creatine Malate and another for Creatine Monohydrate.
Very informative, thanks!
Great write up. Thoroughly love this point of view.
Fail
I never responded to the scam known as Ethyl Ester, but good old Creatine Monohydrate worked wonders. Its the only one with significant research behind it showing that it worked. I believe it was T Nation that debunked creatine ethyl ester and proved it was useless.
Thanks for your input ASFD. I investigated it and you’re right. I will update this article. This is why it’s good to have interactive articles like this, because there is always new information coming out that can dramatically change our views on supplements or training.
Amazing write up discussing Creatine Works the Best?. Always love your posts!
I tend to get an upset stomack from Creatine Monohydrate. Will Creatine malate have the same effect?
I agree Creatine malate is the best! Anyone know of a good product with Creatine malate? I have used Dymatize Xpand which works great BUT it wires me for hours , to the point I cannot sleep at night.
thanks!
Unfortunately, it seems like all the major brands that have creatine malate in them combine it with other creatine forms too.
hey i am new to this creatine stuff and what kind speciffically would u recomend?
Great article, I’m about to head over to GNC today and this was a big help. Now I know what look for in a creatine product, thanks!
Hey, a am looking at getting some creatine at GNC soon. I was wondering what specfic brand should i get?
For those asking what brands to get, make sure you don’t buy BSN’s CELLMASS, it doesn’t only suck but it has a couple of lawsuits regarding health issues.
The best creatine I think is made by ON, they have a lot of products, and they are all pretty good, just find the one that has what you need.
good info
the study on CEE couldnt completely hold true since it was tested in conditions that mimic sitting in the stomach. the directions always say take on an empty stomach and since it is in a solution when ingested it passes straight through the stomach.
I stopped taking creatine monohydrate over 6 years ago after tearing my hamstring at both the original and insertion playing rugby union. I missed a full season and tore the same ham on my first game back. This was followed by a LOT of smaller ongoing tears that seemed to plague me. I read some articles that claimed creatine can increase the muscle cells rapidly without allowing for small fibre and tissue to adjust, placing greater strain on them. Admittedly, myself and several others would go on a loading phase for 3 weeks followed by only one week off before repeating the same dose. Does anyone know if this is true? I wanted answers at the time and stopped taking creatine which, coincidentally or not, was at the same time the injuries went away. 6 years down the track I would love to have my previous size back but refuse to touch anabolic steroids and still a little hesitant when it comes to creatine. Is there any evidence of such effects or can anyone point me toward other reports on effects of creatine monohydrate?
…….do you really think creatin monohydrat will give you big muscle ….if so go read more ……and do researche becaus just creatine monohydrat wont give you 1/10 of the gaine on any steroids product
Great Article
What about CellTech?
I have takin cell-tech for the past 4 years. i found the stuff great on loading stage. It bluked me up fast and i had good gains on everything around the gym. I am now trying BSN Cell-Mass, i have been taking it for approximatly 4 weeks now. My second work out on the stuff was great i felt like i could walk through walls. My bench increased from 117kg to 137kg in one work out. My squat went from 127kg to 137kg in my first work out on Cell-Mass. i knew i could do more but i did not want to increase the weights anymore. The next work out i did the 137kg benchpress and then ended up squatting 182kg to parrallel. Cell-Tech is good but so far i have found Cell-Mass to be the best.
Taking 1g of Kre Alkalyn creatine is equivalent of taking 10g of normal creatine, and
Kre Alkalyn creatine is stable in water because its PH buffered! It comes in pill form. It works just as good if not better because of less side effects.
Something you forget to mention is Creapure. NSI from Vitacost sells it for $20 with 300 caps. Creapure is micronized creatine with the highest in quality, purity and safety.
never tried it before. i always like the monohydrate.
Well yea you are right that 1g of kre-alkyln is equal to 20g of normal creatine. But 90 caps bottle will not last you more than 5-6weeks.On average the cycle requires you to have atleast 3caps a day(for kre-alkyln)..do the maths…. On the other hand 1000g normal creatine can last you up2 6months using the cycle. monohydrate does lead the stomach problems IF your water ntake is bad
I just started going to the gym not long ago and I’m confused about what to take and how much to take. Everyone says a different story. I want to bulk up a little bit.
Please help