Our Creatine Testing Methodology

Creatine’s effectiveness has been supported by numerous studies, making it one of the most researched and widely used nutritional supplements in the field of sports nutrition. But there are different forms available, so deciding on the optimal type of creatine requires thoughtful research and consideration.

With so many creatine products available, we knew that finding the absolute best ones would involve more than just sorting out the good from the bad. To determine which ones stand above the rest, we developed an in-depth creatine powder testing methodology and scoring algorithm.

We score across five primary categories: type, form, certifications, cost per serving and price per gram of creatine. Products can also earn bonus credits that boost the overall rating. These categories were developed in collaboration with registered dietitian and doctor of exercise physiology Chris Mohr.

How We Score Creatine

Our creatine powder scoring methodology branches off of our broader nutrition product and supplement methodology. We assign each product a score of 1 out of 5 for each of the categories we test in. Those scores are then weighted based on importance and averaged to produce a cumulative score out of 5 for each product, with 1 being the lowest rating and 5 being the highest.

Criteria We Evaluate

Form

Creatine contributes to the cellular energy production system by assisting in the rapid synthesis of adenosine triphosphate (ATP), the primary source of cellular energy. It also has an excellent safety record when it comes to sports supplements. By supplementing with creatine, individuals may experience improved exercise performance, increased muscle mass and enhanced recovery. In spite of this, there are many different forms of creatine available on the market that work differently in the body, so we felt it was important to score each form differently based on its overall effectiveness.

Creatine Monohydrate stands as the tried-and-true, gold standard of creatine supplementation. It is backed by extensive research and a wealth of scientific studies that demonstrate creatine monohydrate’s efficacy in improving exercise performance, increasing muscle mass, aiding in recovery and even improving cognitive function. Although newer forms of creatine have continued to come out, there is little to no evidence that the newer forms are more effective. This form of creatine earned the highest marks.
Creatine Anhydrous is a form of creatine that has been processed to remove the water molecule, resulting in a more concentrated and pure form of creatine. It is chemically identical to other forms of creatine, such as creatine monohydrate, but without the water content. There is a lack of research that this form is more effective than creatine monohydrate, so we gave it less marks.
Creatine Hydrochloride is a newer form of creatine that boasts improved solubility, potentially requiring smaller doses for similar effects. There is limited research on HCL compared to creatine monohydrate, so it earned less marks from us.
Micronized Creatine Monohydrate is creatine monohydrate that has undergone a micronization process, resulting in smaller particles that may dissolve more easily in liquid. While the micronization process is intended to enhance solubility and absorption, no research indicates that it enhances absorption or muscle-building effectiveness. This type of creatine earned the same marks.
Creatine ethyl ester is a form of creatine that has been chemically modified by attaching an ethyl ester group to the creatine molecule. A study comparing Creatine ethyl ester to creatine monohydrate found that CEE was not as effective, proving no reason to choose it over the monohydrate form.
Buffered Creatine is marketed as a form of creatine that resists conversion to creatinine, a waste product that forms during digestion. While the rationale behind buffered creatine is to minimize the production of creatinine and its potential side effects, research comparing its benefits to traditional creatine monohydrate is limited, making it a less established choice. This type also received the lowest marks.

Type

One common dilemma among users is whether to choose creatine powder or capsules. While each has its advantages and disadvantages, as long as you’re taking the same serving size of creatine and they’re both creatine monohydrates, either will work. Unlike capsules and powders, liquid creatine lacks comprehensive research and effectiveness and is the most expensive of the three types.

Creatine powder is generally known for its quick absorption in the body, allowing for faster delivery of creatine to muscle cells. This makes it an ideal choice for pre- and post-workout supplementation. Powdered creatine provides the flexibility to adjust your dosage based on your specific needs. This is especially beneficial for those who want to follow specific loading and maintenance phases. However, some potential drawbacks include the need for accurate measuring and potential taste or texture preferences.
Creatine capsules offer pre-measured dosages, eliminating the need for measuring and reducing the risk of overconsumption. Capsules bypass any taste or texture issues associated with powdered forms, which can be appealing to those who find the taste of creatine powder unpalatable.
Liquid creatine is inherently unstable in liquid form, as it can degrade over time when exposed to water or other liquids. This may affect the potency and effectiveness of the product, raising concerns about the quality of the creatine over its shelf life. There is also limited scientific research available on the benefits and effectiveness of liquid creatine. This lack of evidence raises questions about its potential advantages over traditional powder or capsule forms.

Cost per serving

The costs of different creatine supplements can vary based on factors such as the form of creatine, brand reputation, purity, dosage and packaging. Price is an important factor for consumers, and often (though not always) reflects the quality of a product. Generally, creatine monohydrate is an inexpensive supplement, so a higher price does not necessarily equate to a better product. Also, creatine's most effective dosage is between 3–5g a day, so it's not a large serving size. For this reason, the most expensive products that weren’t the purest form of creatine received lower marks.

Less than $1 per serving: Several of the best creatine monohydrate powders on our list are under $1 a serving. Plus, for individuals who are budget-conscious or looking to manage their supplement expenses, a lower cost per serving can make creatine supplementation more accessible and sustainable over the long term. This price range received the highest marks.
$1–$1.50 per serving: While this isn’t a steep price point, it might be what you would have to pay for a well-known brand or newer product on the market. However, it's not necessarily more effective.
$1.50–$2.00 per serving: Again, this price range does not mean the creatine you buy will be of better quality or value.
$2.00+ $2.00 per serving: Not only is this price point for 3-5g of creatine unnecessary, it is also ineffective. This price range received the lowest marks.

Price per gram of creatine

Inexpensive creatine monohydrate products can provide the same benefits as pricier options, as long as they meet established quality and purity standards. The most expensive options earned the lowest marks in this case.

$.05–.15 per gram: The highest marks are given to the most affordable creatine products.
$.16–.25 per gram: This is still a relatively low cost when compared to several sources of creatine, but edging slightly higher for those who use creatine daily. This range earns average marks
$.26+ per gram: If price is a barrier, then higher than $.26 per gram is more costly compared to some other options, which could be a challenge for many consumers. For that reason, creatine products costing $.26 or more per gram of creatine receive the lowest marks.

Bonus points

Since the supplement industry is constantly evolving, we pay attention to products and brands that are going above and beyond to stand out. That’s why we incorporate bonus credits into our creatine powder scores to recognize innovation and encourage healthy competition among all brands. All bonus points are equally weighted and cumulatively provide a small boost to the product's overall score.

Third-party testing

The Food & Drug Administration (FDA) doesn’t regulate dietary supplements before they’re released to the market (though they do regulate ingredients and finished products), so it’s important to look for products that have been third-party tested for purity and potency. These testing certifications show whether a dietary supplement contains what the brand says it contains in the doses advertised (potency). It also tests for harmful toxins (i.e. mold, heavy metals, etc.), and some check for banned substances (purity).

Nearly all reputable supplement companies test their products in-house for safety and label accuracy, but many brands also make the decision to have their products tested by a third party for even further quality and safety assurance. That’s why we've chosen to give brands who take on this additional responsibility bonus credits.

Smaller, newer supplement companies often can’t afford testing by high-profile third-party testing labs—regardless of the purity or potency of their products—which is why third-party testing is a bonus in our scoring methodology, not a main category.

The most reputable independent testing labs include:

Informed Choice (ICFS): Informed Choice offers several certifications, the most recognizable of which being the Informed Sport badge. This certification is critical for athletes who might get drug tested for their sport.
NSF: NSF is an independent testing organization founded in 1944.
U.S. Pharmacopeia (USP): USP is an independent, non-profit scientific organization that tests medicines and supplements, founded over 200 years ago.

Sustainable packaging

We have an ongoing commitment to sustainability. The supplement industry is known to contribute significantly to plastic manufacturing and waste. For example, creatine supplements are usually served in bottles or tubs of plastic. Any company that offers sustainable packaging gets bonus credits because fewer plastic tubs end up in landfills.

No proprietary blends

Transparent labeling is the only way to know exactly what's in a product. Labeling with proprietary blends offers visibility into the ingredients included in the blend, but not the specific amounts. Transparent labels enable consumers to see whether or not the key ingredients are included in clinically meaningful doses.

Summary

There are countless creatine supplement formulas available for consumers, and our job is to determine which products stand above the rest in terms of quality, potency, nutrition and value. Our creatine supplement testing methodology involves scoring products across five categories chosen in partnership with nutrition experts. The final weighted score supports our decision to either include or exclude individual products.