Supplement Comparison
Take creatine monohydrate. Expensive alternatives like HCL, ethyl ester and buffered creatine offer no added benefit.
The verdict on Creatine overall
Strong consensus for
Creatine is worth taking.
11 sources: 8 positive, 2 partly, 1 neutral
Each claim gets one verdict, worked out from every counted mention. One dot is one source: a researcher or a study. Tap a dot to see its receipt.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
Creatine monohydrate powder is the most effective form of creatine.
3 sources: 3 positive.
Researchers say
3 positive
Darren Candow, on FoundMyFitness, at 1:19:17
Positive Video · Opinion
Open the tape at 1:19:17 →“so I'm in the camp of 100% monohydrate based on the mechanisms the structure of the molecule and the efficacy behind it”
Layne Norton, 2 mentions on this claim
Positive Video
on The Drive, at 3:07:41 · positive
“do not get caught up in the hype of these other forms of creatin creatin monohydrate has been known to saturate the muscle cell 100%”
on The Diary Of A CEO, at 1:15:11 · positive
“creatin monohydrate don't waste your money on anything else”
Peter Attia, on The Drive, at 23:00
Positive Video · Opinion
Open the tape at 23:00 →“creatine monohydrate really is the version to take”
Studies show
No study counted yet.
Darren Candow, on FoundMyFitness, at 1:19:17 Video · positive · Opinion
“so I'm in the camp of 100% monohydrate based on the mechanisms the structure of the molecule and the efficacy behind it”
Layne Norton Video · positive · 2 mentions
on The Drive, at 3:07:41 · positive · Opinion
“do not get caught up in the hype of these other forms of creatin creatin monohydrate has been known to saturate the muscle cell 100%”
on The Diary Of A CEO, at 1:15:11 · positive · Opinion
“creatin monohydrate don't waste your money on anything else”
Peter Attia, on The Drive, at 23:00 Video · positive · Opinion
“creatine monohydrate really is the version to take”
Built from every credited researcher and cited study on each claim.
Creatine is worth taking.
Louisa Nicola, 3 mentions on this claim
Positive Video
on The Diary Of A CEO, at 1:24:11 · positive
“But right now, I cannot see any reason as to not have creatine every”
on Rangan Chatterjee's channel, at 1:45:32 · positive
“however creatine and omega-3 fatty acids by far across the board everyone should be taking them”
on Rangan Chatterjee's channel, at 13:00 · positive
“However, creatine and omega-3 fatty acids by far across the board, everyone should be taking them.”
Dr. Andy Galpin, on Huberman Lab, at 4:36:41
Positive Video · Opinion
Open the tape at 4:36:41 →“five grams is the very standard number we give”
Darren Candow, 4 mentions on this claim
Positive Video
on FoundMyFitness, at 32:18 · positive
“I think creatine is definitely part of my day”
on FoundMyFitness, at 43:38 · positive
“I've been taking creatine for decades uh there's no reason to stop”
on FoundMyFitness, at 1:13:14 · positive
“I would give my children creatine for sure as early as possible”
on FoundMyFitness, at 1:45:58 · positive
“I now recommend take it every day”
Dr. Kyle Gillett, on Huberman Lab, at 1:01:49
Positive Video · Opinion
Open the tape at 1:01:49 →“Creatine is interesting because it has multiple different effects.”
Dr Michael Israetel, on The Diary Of A CEO, at 1:15:38
Positive Video · Opinion
Open the tape at 1:15:38 →“creatine Works to build muscle it's got awesome cognitive benefits it's just healthy for you and it's great”
Layne Norton, on The Diary Of A CEO, at 1:15:11
Positive Video · Opinion
Open the tape at 1:15:11 →“creatin monohydrate don't waste your money on anything else”
Jeff Cavaliere, 2 mentions on this claim
Positive Video
on The Diary Of A CEO, at 1:52:53 · positive
“The two that rank at the very very top of the list are going to be creatine monohydrate”
on The Diary Of A CEO, at 1:57:16 · positive
“You're able to generate more work in a in a workout.”
Dr. Stacy Sims, on Huberman Lab, at 1:53:44
Positive Video · Opinion
Open the tape at 1:53:44 →“the number one is creatine creatine for women doesn't matter what age it's really important”
American Journal of Psychiatry 2012, cited on Huberman Lab, at 24:52
Partly Study
Open the tape at 24:52 →“in 2012 published a study which was a randomized double blind placebo control trial of oral creatine monohydrate and what it found is that it could augment or enhance the response to a selective serotonin reuptake inhibitor”
Mike Ormsbee, cited on FoundMyFitness, at 59:59
Partly Study
Open the tape at 59:59 →“they show some very small favorable effects from creatine supplementation”
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Evidence Base
Creatine Monohydrate
Hundreds of peer-reviewed studies. Most studied supplement in sports science
Creatine HCL
Very limited research. No head-to-head trials showing superiority
What the sources say
Creatine Monohydrate
Named as the most effective form and the one to take
Creatine HCL
Some hype, but only a couple of studies behind it
Solubility
Creatine Monohydrate
Moderate — may leave grit in water
Creatine HCL
Higher solubility — dissolves more easily
Dosage Required
Creatine Monohydrate
5g/day (well-established saturation dose)
Creatine HCL
Marketed as 'more concentrated' — but no evidence smaller doses are equivalent
GI Tolerance
Creatine Monohydrate
Mild bloating in some users at high doses
Creatine HCL
Marketed as easier on the stomach — limited evidence
Cost
Creatine Monohydrate
$10-20/month for quality NSF-certified product
Creatine HCL
$25-50/month — 2-3x more expensive for no proven benefit
This comparison has a clear answer: creatine monohydrate. The marketing claims behind HCL, ethyl ester and buffered forms don't hold up, and none has evidence of better results. HCL's one edge is better solubility in water, which has no effect on how it works in your body. Monohydrate is the most studied supplement in sports science, with hundreds of peer-reviewed studies on its safety and efficacy. Save your money: buy NSF-certified creatine monohydrate powder, take 5g daily, and skip the premium versions. No loading phase needed, no cycling required.
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