Clean Creatine, The Ultimate Comparison

As part of my Aging Gracefully series, I have been getting more serious about strength training. Prior to having kids, I was a bit of gym rat. But twins and the entrepreneur life will eat up all your free time! Nonetheless, it is absolutely crucial for my health that I get back into it. Part of my fitness plan is to incorporate creatine into my diet!

Creatine has many benefits, but finding a truly clean creatine can feel confusing. There are dozens of “advanced” forms and lots of flavored blends that add more than you need. This guide keeps it simple—what creatine actually does, how to choose a clean option, and a comparison chart you can use to vet and compare brands.

What is Creatine?

Creatine is a compound your body makes from amino acids and stores mostly in muscle as phosphocreatine. When you exert yourself (high intensity), phosphocreatine quickly donates a phosphate to recycle adenosine triphosphate (ATP). ATP is the molecule your cells use for immediate energy. This ATP system dominates the first 5–10 seconds of very high-intensity work before other energy systems take over. (source)

There are a few different types of creatine. If you want to dig deeper, I pulled most of the information in this article from the Journal of the International Society of Sports Nutrition, which also references other studies.

1. Creatine Monohydrate - Creatine Monohydrate is the gold standard. It is the most studied, most effective, and often the best value. “Monohydrate” just means the creatine molecule bound to one water molecule; it’s the form used in the vast majority of clinical trials. Micronized monohydrate means this same ingredient is milled to a finer particle size. This allows the powder to mix easier and can feel gentler on some stomachs, but doesn’t change efficacy. Don't worry, this is not a nano-size!
2. Creatine HCl (Hydrochloride) - Creatine HCL is Creatine bound to hydrochloride for greater solubility. Some people find it easier to mix or tolerate in smaller doses, but gram-for-gram it hasn’t shown superior performance to monohydrate. It's also usually more expensive. Pay attention to the dosing, most are under 1 gram for the same pricing as a monohydrate 5 gram variety.

Why Creatine?

Creatine supports faster ATP recycling during short, intense efforts, which can increase strength and lean mass over time. There’s also growing evidence for cognitive support in some contexts.

"In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection. Additionally, a number of clinical applications of creatine supplementation have been studied involving neurodegenerative diseases (e.g., muscular dystrophy, Parkinson’s, Huntington’s disease), diabetes, osteoarthritis, fibromyalgia, aging, brain and heart ischemia, adolescent depression, and pregnancy." (source)

Who can benefit from Creatine? It's not just for athletes and strength trainers! 

• Women (and men): Women see similar performance and body-composition benefits as men.
• Adults 35+: Pairing creatine with resistance training improves strength and lean mass. 
• Vegetarians/Vegans: Vegetarians and vegans typically start with lower muscle creatine, so increases from supplementation are extremely helpful and often recommended.
• Athletes & beginners: Better training quality (more reps, higher loads) and small but meaningful strength/lean mass gains over weeks to months. It also enhances recovery, reduces cramping, and helps prevent injuries.
  

What To Look For In a “Clean” Creatine

When shopping for creatine, there are a few specifications to consider:

• Form - Creatine monohydrate is the gold standard. It has the best evidence, best value, and is what most studies use. Fancy forms like HCL, nitrate, and buffered aren’t consistently better for outcomes. I'd recommend just sticking to monohydrate, unless you have GI issues and want to try HCL.
• Micronized vs standard - Efficacy is the same between both, but micronized monohydrate mixes more easily and may be gentler on the stomach. To create the "micronized" particle size, manufacturers use mechanical-methods to grind standard creatine. There is no additional chemical processing.
• Sourcing & manufacturing - Kind of in the same way we have a certified Bakuchiol (Sytenol A®), there's also a certified creatine, Creapure®! Creapure® is made in Germany and is a tightly controlled monohydrate with excellent purity. You can't buy from Creapure® yourself (they only sell to manufacturers). However, you can look for brands who use Creapure®. Their website does list brands using their certified creatine. We included some of them in our comparison chart below! I want to mention that Non-Creapure can also be great and effective by verifying a few sourcing details, depending on your preferences!
• Third-party testing - It's always better when the supplement brand you are buying from performs third-party testing. Look for certifications like NSF, Informed Sport, USP or ask for COAs confirming identity, potency, and heavy metals.
• Capsules vs. Powder - You may also come across the option to purchase capsules vs. powder form. Powders are usually less expensive. Capsules can be convenient for travel, but check the dosing. Sometimes you need multiple capsules to get the same gram amount from 1 scoop of powder.
• Additional Ingredients - Just like in our protein powders comparison, we're going to suggest you skip flavors, dyes, titanium dioxide, artificial sweeteners, “pump” blends, silica blends, and "proprietary" mixes. All you really need is one ingredient: creatine. It's flavorless and can be added to any liquid. Don't complicate it!

According to my research, the best option would be a single-ingredient Creatine Monohydrate, with a serving size of 5 g, NSF-certified, with nothing added. Ideally, it's Creapure® for peace of mind, and micronized if you have a sensitive stomach.

Is There A "Natural" Creatine?

No. Every creatine powder/capsule on the market is lab-synthesized. There is no such thing as a "naturally derived" creatine. I personally do not believe all synthetics are harmful, and I always caution against this blanket (faulty) way of thinking. In addition, synthetics often have the benefit of little to no environmental contaminants (such as lead). After my research, I am drawn to Creapure®, because they boast the highest purity in a tightly controlled environment. 

Creapure® is the most widely studied form of creatine and is proven to be safe and effective. Creapure® is vegan, Kosher- and Halal-certified, and exclusively manufactured by chemical synthesis. Raw materials and intermediates are not derived from animal or herbal products resulting in no traces that may have originated from animal or herbal byproducts (reducing chances of heavy metals or environmental contaminants). Creapure® is also FSSC 22000 certified.

How To Dose Creatine

For a more detailed breakdown on dosing, you might be interested in reading the Supplementation Protocols section in this published journal. I will summarize the key points here:

Loading - Loading is essentially a "fast start" to quickly increase your creatine levels. The most aggressive option requires you taking 0.3 grams of creatine for every kg in body weight for 5-7 days. The article suggest 20 grams per day is sufficient for most people, but some may need more to increase brain concentrations or offset current deficiencies. You will divide this amount into 4 doses per day. Below is a chart of what that might look like, depending on your weight (lbs).

The less aggressive "fast start" is to take a single, smaller daily dose for 28 days to gradually increase your creatine stores. This looks like 3 - 5 g/day for most people, or 5 -10 g/day for larger athletes. 

Maintenance - Once creatine stores are filled, research suggests it takes about 4-6 weeks for creatine to return to baseline. If you want to maintain your higher creatine stores, you'll need to continue supplementing and 3 g/day is sufficient for most people. If you are a larger person, very active, or a vegetarian, you can push to 5 g/day.

When To Take Creatine - Taking creatine with a carbohydrate has shown to promote greater creatine retention and can ease those with sensitive stomachs. The most important part, though, is to simply take it and not forget!

Safety and Tips

While researching creatine, I looked for any possible contraindications to see if there are any populations that should not supplement creatine. As always, talk to your doctor, who knows your individual biology and circumstances, but in general, here is what I found:

• Sensitive stomachs - There could be some GI upset for those with sensitive stomachs. For this population, it's recommended to split doses (split your daily dose in two, such as morning and night), to take it with food, and to seek out micronized monohydrate. If that still is not enough, then exploring the more expensive HCL or Buffered might be worth it.
• Renal/Kidney dysfunction/Impact on Liver Enzymes - Sometimes with high dosing supplements, there could be a concern with overworking the kidneys or liver. According to this article, there were no clinically significant differences in kidney and liver function between creatine users and non-users.

• Hair Loss - One small study in 2009 found increased DHT in college rugby players after loading creatine. DHT, or dihydrotestosterone, is a hormone that is believed to cause baldness. However, no direct hair loss outcomes were measured in the 2009 study. A later study in 2025 found no difference in hair loss between creatine and non-creatine users. (source) It doesn't seem there is cause for concern, but perhaps something to keep an eye out for.

I didn't find any specific groups that should avoid creatine use, however, if you have any of the following conditions, it is advised to seek the guidance of your doctor:

• Minor/underage
• Pregnant/breastfeeding
• Kidney disease

Comparing 20+ Marketed “Clean” Creatines

Hopefully you read the above, but alas, the part everyone wants to know - which creatine to buy? If you want an easy, clean pick—choose micronized creatine monohydrate, unflavored, with Creapure® sourcing. This is going to be your purest and GI-friendly option. Below I have summarized some key specifications from a few popular brands. Pricing can change, these prices are as of November 2025.

I generally advise against purchasing supplements on Amazon because it is the top category for counterfeits. However, I have listed the Amazon links here if you're ever in a bind and need that fast shipping.

Creapure® Creatines

In this first section, I am listing all of the Creapure® Creatines that I could find available for sale in the U.S. All of these options share the exact same specs, so there is really no difference between them, unless the brand has obtained additional certifications or added additional ingredients. 

• Form: Monohydrate
• Origin: Certified Creapure®/ Germany
• Additives: None unless otherwise noted below
• Micronized vs. Standard: Most of the options below are standard, unless I have specifically noted "micronized"
• Certifications: All Creapure® products are made in a FSSC 22000 certified lab. NSF and other certifications are done at the brand level, and I've noted that below if it applies.

Ascent

Direct | Amazon | Informed Sport, Powder | ~$0.36-0.40/serving

BPN

Direct | Amazon | NSF Certified for Sport, Powder | ~$0.46/serving

Clean Creatine

Direct | Amazon | No other certs, Powder | ~$0.41/serving

Earth Nutri

Direct | Amazon, Micronized Capsules | No other certs, Powder | ~$0.44/serving

Fitness Labs

Direct | Amazon | No other certs, Powder | ~$0.36/serving

Historic Labs

Direct | Veteran-owned, Powder | ~$0.50/serving

Just Ingredients

Direct | Amazon | They add a Fulvic Mineral Complex to theirs, Powder | ~$1/serving

Lineage Provisions

Direct | Micronized, They add sea salt to theirs, Powder | ~$0.77-0.86/serving

Momentous (Unflavored)

Direct | Amazon, Travel Packs | Micronized, NSF Certified for Sport, Powder | ~$0.34-0.46/serving

MTS Nutrition

Direct | No other certs, Powder | ~$0.45-0.50/serving

Muscle Feast (Unflavored)

Direct | Amazon | Micronized, No other certs, Powder | ~$0.63/serving

Nutristat

Direct | No other certs, Powder | ~$0.81/serving

PEScience TruCreatine 

Direct | Amazon | Micronized, No other certs, Powder | ~ $0.44/serving

Powerplay Fuel 

Direct | Amazon | Informed Sport, Powder | ~$0.58/serving

Steel Fit 

Direct | Amazon | No other certs, Powder | ~$0.35/serving

HCL Creatines

The "Creapure®" equivalent in HCL creatines is CON-CRĒT®. CON-CRĒT®is a branded, patented creatine HCl (hydrochloride) line, similar in concept to how Creapure® is a branded, tightly controlled creatine monohydrate.

CON-CRET Creatine HCl 

Direct | Amazon | HCL, NSF Certified, Powder, Capsules | ~$0.30/ 750mg serving

Kaged Creatine HCl 

Direct | Amazon | HCL, Informed Sport, Using CON-CRĒT®, Powder | ~$0.33/ 750mg serving

Other Creatines

I'm going to recommend against these creatines because they are not using Creapure®. We have plenty of options in similar price ranges using Creapure®, so it seems unnecessary to bother with non-certified versions when Creapure® is offering the highest purity available on the market.

Klean Creatine

Direct | Amazon | NSF Certified for Sport, Powder | ~$0.54/serving

Naked Nutrition (Unflavored)

Direct | Amazon | Micronized, No other certs, Powder | ~$0.34-0.46/serving

Optimum Nutrition (Unflavored) 

Direct | Amazon | Micronized, No other certs, Powder | ~$0.30/serving

Puori 

Direct | Amazon | Clean Label Project Certified, They add Taurine to theirs, Powder | ~$0.53/serving

ProMix

Direct | Amazon | Micronized, No other certs, Powder, Travel Packs | ~$0.30-$1.00/serving

Thorne (Unflavored)

Direct | Amazon | Micronized, NSF Certified for Sport, Powder | ~$0.47/serving (Note: Thorne supplements have high counterfeit occurrence on Amazon)

Our Top Pick

I've personally chosen to go with unflavored Momentous. They delivered the best value and took it one step further and got their product NSF-certified. Their creatine is also micronized, which is helpful for those with sensitive stomachs. They also offer their product in convenient travel packs when you're on the go. Somehow, they also managed to be among the most affordable options on the list at only $0.34/serving. I'm SOLD! 

In 2026, we'll be looking for ways to bring supplements to Ivy & Fields, so stay tuned! 

More Creatine FAQs

Here are some frequently asked questions about creatine. If you have other questions, please join us in our Free Facebook Community.

Is creatine safe for women?

Yes. Women respond well to creatine for performance and body composition, and many also report benefits in energy and cognition. Standard dosing (3–5 g/day) applies.

Do I need a loading phase?

No. Loading saturates faster, but daily 3–5 g reaches the same saturation in a few weeks. Choose the approach you’ll stick to.

Can I take creatine on rest days or is it only for gym days?

Yes, creatine works by saturation, not acute timing. Simply take it daily to keep your creatine stores up.

Will creatine make me bloated or puffy?

Some people notice mild water retention inside the muscle (that’s on purpose). If it's bothering you, try micronized mono and split dosing so you feel less “puffy.”

Does creatine cause hair loss?

No, not from what we found. Data is limited and not conclusive.

Monohydrate vs HCL—which should I buy?

Monohydrate wins for evidence and price. HCL may mix easier for those with sensitive stomachs, but micronized can help with that as well Results are comparable. not worth the expense in our eyes!

What’s Creapure® and is it worth it?

It’s a German-made creatine monohydrate with strict quality controls and excellent purity. It is what we are recommending based on our research. The price differences between brands using Creapure® and those who don't are also negligible. Because its the most studied form of creatine, we highly recommend sticking to Creapure® varieties.

Can teens take creatine?

Talk to a healthcare professional. 

Is flavored creatine “bad”?

I suppose it's possible to make a "clean" flavored creatine, however, most are relying on artificial flavors and dyes which do not meet clean living standards. It's also unnecessary. Creatine is flavor-less. Just add it to your favorite existing beverage.

Can I take creatine with coffee?

Yes. Caffeine doesn’t cancel creatine. If you get GI discomfort, separate the timing though.

How long until I notice results?

With loading, your creatine should be up in about 1–2 weeks. Without loading, 3–4 weeks as muscles saturate. Strength and training volume are the first changes most people notice. There is ongoing research on cognitive benefits.