Not all creatine is the same. Here’s how to choose the right one for you.

Creatine is among the most researched supplements for improving exercise performance, and for good reason. It helps to improve strength and exercise performance, recovery, and research shows it may also have potential brain health benefits. 

When you shop around for creatine you may notice there are different forms and types available. So, is one better than the others? Let’s break it down.

What is creatine?

Creatine is a compound that your body naturally produces from amino acids (the building blocks of protein). It’s mainly stored in your muscles where it helps to generate energy during high intensity exercise and weight lifting. 

While you can get small amounts of creatine from foods like meat, chicken and fish, supplements boost the amount stored in muscle.

What are the different types of creatine?

The most common and widely studied type is creatine monohydrate as well as the micronised form of it. Other types of creatine include:

• Creatine hydrochloride (HCL) – often marketed as more readily dissolved and better absorbed, however this has not been shown in the research.
• Buffered creatine – has a higher pH (alkaline) and was created to help reduce side effects like stomach upset. A study that compared creatine monohydrate with buffered creatine found no difference between the two types.
• Creatine ethyl ester – is often promoted as being better absorbed, however one study found that it was less effective when compared to creatine monohydrate.

Benefits of different types of creatine

Most of the performance and health benefits linked to creatine are based on studies of creatine monohydrate. Micronised creatine monohydrate has a smaller particle size and therefore dissolves more easily in water.

Other types of creatine are marketed as either being better absorbed or more stable in the stomach, but there’s limited research to show that they’re superior to creatine monohydrate when it comes to the health benefits.

Different forms of creatine

Along with different types of creatine, you’ll also find it in various forms such as loose powders, capsules and gummies. Loose powders are generally the most cost effective and allow you to take the appropriate dose to reach your goals or follow your healthcare professional’s advice.

Capsules may be handy when travelling, but you’ll need to check the dose of the capsule to ensure you’re meeting the required amount. Gummies are popular because they taste good and are easy to take, but can be more expensive, often contain lower doses of pure creatine, and you may be getting added sugars, preservatives and additives that otherwise may not be desired. 

How to choose the right creatine

Here are some practical tips when deciding which creatine is best for you:

• The type of creatine. Creatine monohydrate or micronised creatine monohydrate is the most well researched form, and research shows that it helps to increase muscle when combined with strength training. It may also help with performance during cardio exercise like sprinting, swimming and cycling as well as brain function.
• Check the dose. Around 3-5g of creatine per day seems to be the sweet spot for adults, but check in with your healthcare professional for individualised advice.
• Pick the form that’s practical for you. Capsules and gummies are convenient but check that you’re hitting the desired dose. Powders are often more cost effective, but given the taste may need to be mixed with a pre-workout drink or smoothie to improve the flavour.
• Check the packaging. It’s important to look at other attributes that may be important to you. These might be country of origin (where it’s made), additives like preservatives, sweeteners or artificial flavours. Athletes may also want to ensure it has other certifications such as HASTA for peace of mind.

The bottom line

Not all creatine supplements are equal, but when it comes to results, creatine monohydrate is the most well researched. Whether you’re mixing a scoop into your pre-workout drink or grabbing a gummy on the go, make sure you’re getting the right dose for your goals and talk to a healthcare professional for personalised support.

Reviewed by the Healthylife health experts October 2025.