The best form of creatine for maximum muscle strength and exercise performance.

(Fazio et al., 2021)

In recent years, various new types of creatine have become available for purchase, all claiming to be superior to the traditional form of creatine monohydrate. These claims are often based on supposed improvements such as higher solubility, greater bioavailability, and more effective uptake in the body. However, very few studies have been conducted to investigate these claims. This study examined whether any scientific evidence supports the use of these new forms of creatine.”

This systematic review analyzed 17 randomized controlled trials involving 548 healthy adults of various ages and genders. The study aimed to evaluate the safety and effectiveness of various forms of creatine, including citrate, malate, ethyl ester, nitrate, pyruvate, and magnesium-chelated creatine, compared to the standard form of creatine monohydrate. The researchers assessed the effects of these different forms of creatine on body composition (BMI, body weight, lean body mass, and body fat percentage) and exercise performance (strength, aerobic, and anaerobic). They also compared the cost of these different forms of creatine. The daily doses of creatine used in the studies ranged from 1.5 to 20 grams, and some studies gave equal amounts to all participants, while others based the dosage on body weight.

The researchers discovered that there was no evidence to support the use of any new forms of creatine over the standard form, creatine monohydrate.

When comparing the cost per serving of 5 grams of product, creatine monohydrate was the least expensive at $0.29, while alternative forms such as magnesium-chelated creatine were much more costly at $1.50.

Conclusion:

Creatine monohydrate is the most cost-effective and well-studied form of creatine. This systematic review analyzed 17 randomized controlled trials involving 548 healthy adults. There was no evidence to support the use of new forms of creatine over the standard form, creatine monohydrate.

Reference:

Fazio C, Elder CL, Harris MM. Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review. J Strength Cond Res. 2022 Sep 1;36(9):2663-2670. doi: 10.1519/JSC.0000000000003873. Epub 2021 Feb 11. PMID: 36000773.