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Creatine monohydrate supplements, compared

10 products we’ve reviewed list creatine monohydrate as a key ingredient. Here’s what it does, what the research uses — and how much each product actually contains.

What it is

Creatine helps muscles regenerate energy (ATP) during short, intense efforts. It is one of the most studied sports supplements: short-term use often increases strength and power, and longer-term use supports adaptations to training.

What the research uses

A typical research protocol is a 5–7 day loading phase of 20 g a day (four 5 g doses), then 3–5 g a day to maintain. Smaller daily doses without loading also raise muscle creatine, just more slowly.

Creatine can add water weight. People with kidney disease should talk to a doctor before using it.

Educational information, not medical advice. Talk to a healthcare professional before starting a supplement, especially if you are pregnant, nursing or take medication.

Every product, dose by dose

ProductCreatine monohydrate per servingFormScore
Creatine
ThorneCreatine
NSF Certified for Sport
5 gCreatine monohydrate (micronized)Powder8.9
Micronized Creatine Powder
Optimum NutritionMicronized Creatine Powder
Informed Choice
5 gCreatine monohydrate (micronized)Powder8.8
Creatine (Signature Spec)
MomentousCreatine (Signature Spec)
NSF Certified for Sport
5 gCreatine monohydrate (Momentous Signature Spec)Powder8.7
Creatine Monohydrate Powder
NutricostCreatine Monohydrate Powder
Third-party testedcGMP facility
5 gCreatine monohydrate (micronized)Powder8.6
Gorilla Mode Pre-Workout
Gorilla MindGorilla Mode Pre-Workout
Third-party tested
2,500 mg per scoopPowder8.2
Pre-Kaged Pre-Workout
KagedPre-Kaged Pre-Workout
Informed Sport
1.5 gCreatine HClPowder8.1
Creatine Monohydrate
Bloom NutritionCreatine Monohydrate
Third-party tested
5 gCreatine monohydrate (micronized)Powder7.9
Creatine HMB
Transparent LabsCreatine HMB
NSF Certified for SportInformed Choice
5,000 mgPowder7.8
Creatine Monohydrate Gummies
Create WellnessCreatine Monohydrate Gummies
NSF Certified for SportcGMP facility
4.5 gCreatine monohydrate (Creapure logo on tub)Gummy7.4
C4 Original Pre-Workout
CellucorC4 Original Pre-Workout		1 gCreatine nitrate (NO3-T)Powder6.8

Amounts are per serving as printed on each label. “Not disclosed” usually means the ingredient sits inside a proprietary blend.

Questions people ask

How much creatine monohydrate do studies use?
A typical research protocol is a 5–7 day loading phase of 20 g a day (four 5 g doses), then 3–5 g a day to maintain. Smaller daily doses without loading also raise muscle creatine, just more slowly.
Which creatine monohydrate supplement scores highest?
In our reviews, Thorne Creatine scores highest at 8.9/10, followed by Optimum Nutrition Micronized Creatine Powder (8.8) and Momentous Creatine (Signature Spec) (8.7). Scores weigh efficacy, quality, value, experience and transparency — not just the dose.
How much creatine monohydrate is in these products?
It varies by product and serving size — for example Thorne Creatine (5 g), Optimum Nutrition Micronized Creatine Powder (5 g), Momentous Creatine (Signature Spec) (5 g). The table above lists the amount per serving for every product we've reviewed.

Go deeper

Small ceramic bowl of white creatine powder with a metal measuring scoop and a glass of water on a pale stone countertop
Guides 10 min read

Creatine Monohydrate: The Evidence-Based Guide (2026)

How much creatine to take for your weight, whether to load, and what research says about water weight, hair loss, kidneys, the brain and pricier forms.

Nutrition Reviews Editorial Team · Sep 28, 2026