1 hour ago
3
If there’s one supplement to watch this year, it’s creatine.
The global creatine market size was estimated at 1.37 billion in 2025, and is projected to grow at a 26% annual rate from 2026 to 2033. And despite the supplement’s growing popularity, some users still have questions about where creatine comes from and the best ways to use it.
Creatine is a naturally occurring compound that comes from amino acids. It is believed to support muscular energy, performance and recovery. Our bodies naturally make creatine through amino acids from protein-rich foods, but supplementation is another way to boost levels.
Emerging research points to creatine’s wide range of benefits. A 2021 study in Nutrients showed that the supplement improved muscle strength and power.
And, it’s not just gym enthusiasts who can benefit from creatine. A meta-analysis published in Frontiers In Nutrition showed that creatine monohydrate supplementation improved memory, attention span and cognitive speed.
In other words, creatine isn’t just for athletes; it’s for seniors, students and anyone looking to boost both muscle and mind.
With the market expanding, consumers can now choose from different formats: creatine chews, gummies and powders. However, most clinical research has focused on powdered creatine monohydrate, and some experts note that creatine powders offer more precise dosing and avoid common additives.
“Gummies can be fun, but they often have extra sugar, less creatine per bite and they’re pricier,” explains Waz Ashayer, a NASM-certified personal trainer at BODi. “If you’re serious about results, the powder is your best bet, easy to dose and you know exactly what you’re getting.”
Below, the Post consulted experts in the sports nutrition space for additional insights into how to select the best creatine powder to suit your goals.
Best Overall: California Gold Nutrition, Sport, Pure Creatine Monohydrate
iHerbPros:
- Simple, straightforward formula with creatine monohydrate as the only ingredient
- Solid value buy — reviewers mention the one-pound containers offer a longer-lasting supply
- Users say it doesn’t have much of an aftertaste when mixed into water or coffee
Cons:
- It’s not advertised as “micronized,” which could affect how it dissolves
Designed to support strength and performance, California Gold Nutrition Creatine Monohydrate has earned a reputation as one of the highest-quality options, backed by more than 30,000 customer reviews and an impressive 4.8-star rating. It contains only one ingredient: creatine monohydrate — making it a great choice for users who prefer a simple formula without the extra fluff. The 1-pound container is also a solid value buy, offering a longer-lasting supply than some other brands. Many reviewers also mention that the unflavored option isn’t detectable in water or coffee, which is ideal if you have a sensitive palate. This creatine has also been third-party tested and was made in a cGMP-certified facility, plus it’s gluten-free, soy-free, and made without GMOs — suitable for a variety of diets and health-conscious households.
Serving size: 5 grams
Best Unflavored Momentous Creatine Monohydrate Powder
MomentousPros:
- No additives or artificial ingredients
- NSF-certified for sport, and tested for heavy metals and purity
- Reviewers mention noticeable performance and cognitive benefits
Cons:
- Some reviewers mention that the 450g container was a smaller supply than expected for the price
Momentous raves that it’s creatine powder offers “excellent solubility and zero taste,” and its users seem to agree. Several have explained that its ultra-fine consistency makes it easy to mix into drinks and smoothies with “no taste at all.” Others have reported that the 5-gram creatine serving offers noticeable benefits, from boosted workout performance to post-gym recovery support and even memory support. Momentous Creatine Powder is also NSF-certified for sport, and triple-tested for heavy metals and purity. It’s made with zero additives, fillers or artificial ingredients.
Serving size: 5 grams
Best for Strength: Transparent Labs Creatine HMB – Creatine Monohydrate Powder
AmazonPros:
- The tropical punch and strawberry lemonade flavors are an ideal choice for those with a sweet tooth
- Third-party tested, Informed Choice certified and manufactured following GMP guidelines
- Free from artificial sweeteners, color dye and fillers
- The addition of HMB might help boost your workouts and recovery
Cons:
- Some users reported clumping
- Some reviewers report an odd smell
Some users may prefer Creatine HMB, a dual-action supplement that combines creatine monohydrate with hydroxymethylbutyrate (HMB). According to Transparent Labs, these ingredients are designed to support stronger workouts, boost lean muscle growth, and aid in recovery — making it a great choice for anyone after gains. The Transparent Labs formula is also free from artificial sweeteners, dyes and fillers. That said, it does include a small amount of stevia to enhance the fruit-flavored options, along with beetroot powder for natural color. For those who enjoy a sweeter supplement, it could be a good fit. A few reviewers note the smell is a bit unusual, and some clumping is to be expected.
Serving size: 5 grams
Best Purity: THORNE Creatine – Micronized Creatine Monohydrate Powder
AmazonPros:
- Very popular option on Amazon with over 90,00 purchases this month and 15,000 reviews
- Several flavor options to choose from
- High-quality testing standards, NSF-certified for sport, rave reviews for purity and quality
- Thorne does not use any fillers and utilizes natural flavors for the sweeter options
Cons:
- More expensive than some other brands, especially considering the 450 g supply
- Some reviewers say the flavored options are a bit too sweet
More than 90,000 users have stocked up on Thorne’s Micronized Creatine Monohydrate in the past month alone, and many reviewers say it’s one of the purest formulas on the market. The micronized powder is designed to mix easily, and the flavored options appeal to those who prefer a sweeter taste. Thorne also rigorously tests its creatine, putting it through four rounds of testing to help ensure the product is pure and safe. “If you’re looking for a simple, no-filler, high-quality creatine from a brand you can trust, this one is absolutely worth it,” one user raves.
Serving size: 5 grams
Best Micronized: Nutricost Creatine Monohydrate Micronized Powder 500G
AmazonPros:
- The micronized formula may be easier to dissolve — and could offer better digestive comfort
- 100 servings in one container offer a good value buy
- Wide variety of flavor options; ideal if you prefer a sweeter option
Cons:
- Micronized creatine might require additional processing than standard creatine
For another micronized option, consider Nutricost’s creatine monohydrate. Users say the ultra-fine powder “dissolves instantly” and has “no gritty texture at all.” Others note that the micronized formula feels gentler on their stomach than standard creatine. Nutricost also offers a wide range of flavors, including punchy picks like Blue Raspberry, Pineapple Mango and even Shaq’s Mango Blast. The formula is sweetened with sucralose, which might not be an ideal option for those avoiding artificial sweeteners. However, the brand is third-party tested, GMP-compliant and completely GMO-free.
Serving size: 5 grams
The Best Creatine Powders FAQs
What’s the difference between creatine powders and creatine gummies?
“Gummies can be fun, but they often have extra sugar, less creatine per bite, and they’re pricier,” explains Ashayer. “If you’re serious about results, the powder is your best bet, easy to dose, and you know exactly what you’re getting.”
Which forms of creatine powder are most effective?
“Creatine monohydrate remains the gold standard,” shares Sahar Berjis, RD and Founder of Inner Health and Wellness
Creatine monohydrate is the most researched form of creatine that has been shown to support strength, performance and muscle recovery. Some brands also offer micronized creatine, which means the particles are smaller and dissolve more easily into liquids.
However, Berjis says that doesn’t necessarily mean that micronized creatine is better: “Buffered creatine is marketed as being gentler on the stomach, though research hasn’t consistently shown it to outperform monohydrate.”
When evaluating quality, Berjis recommends looking for a few important markers:
- Third-party testing
- Minimal ingredients
- Transparent labeling
- Creatine monohydrate is listed as the main ingredient
Are there certain additives that improve absorption or muscle uptake compared to standard creatine monohydrate?
Ashayer does have some recommendations for timing your creatine supplementation to maximize gains — though he admits it may not make a significant difference.
“For most healthy people, regular monohydrate gets into your muscles just fine on its own,” he explains. “If you take it with a meal or some carbs, you might get a tiny boost, but honestly, it’s all about being consistent.”
He adds not to stress about “fancy” formulas, as the best way to see results is to take it on a daily basis. Additionally, he notes that post-workout is a great time to take it.
Are there any cognitive benefits of taking creatine powder?
Berjis acknowledges that creatine is a well-known supplement among gym-goers, but it actually can support more than just muscular performance. Some studies reveal that creatine offers cognitive benefits.
“Creatine plays a role in cellular energy production, including in brain cells,” says Berjis. “Emerging research suggests it may support mental performance, memory, and cognitive resilience, especially during periods of sleep deprivation or intense mental stress.”
What is the optimal daily dosage and timing to maximize benefits?
According to Ashayer, the sweet spot for dosage is about 3 to 5 grams per day.
“Some people like a ‘loading’ phase (20 grams a day for a week) to speed things up, but it’s not mandatory,” he noted. “After a few weeks, just keep it steady.”
What potential side effects should users watch for? Is there anyone who should avoid creatine powder?
Berjis points out that creatine use may not be appropriate for everyone.
“Individuals with pre-existing kidney disease, those taking medications that affect kidney function, or people with certain metabolic conditions should speak with a healthcare professional before using it,” she stresses. “Pregnant or breastfeeding individuals should also consult their provider.”
At her practice, she always reminds clients that supplements are not the “star players” of health and performance — and balanced nutrition, strength training, restorative sleep, and recovery are also key.
Why Trust Post Wanted by the New York Post
This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to the viral Oura Ring to Jennifer Aniston’s favorite workout platform – often with her adorable toddler by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.
English (US)