Types Of Creatine

The Different Types of Creatine

The primary type of creatine is monohydrate. It’s the best-studied creatine form that’s been around for decades. Monohydrate comes in powder form, and the daily dose is three to five grams. (2)

Creatine pills are another popular form of the supplement. The primary drawbacks are that some people have a hard time swallowing pills, and you first have to digest the pills before your body can absorb the creatine. Learn more about creatine pills vs powder.

Liquid creatine is the third popular option, and manufacturers often claim that your body absorbs it more quickly, leading to immediate benefits. The claim has no scientific backing and doesn’t reflect reality because creatine works once it accumulates within your muscles over several weeks.

We also have buffered creatine, hydrochloride, magnesium chelate, and ethyl ester. Each form is made by combining creatine with something else. For instance, hydrochloride is created by combining creatine with hydrochloride. (3)

Benefits of Creatine

The most notable creatine benefit is that it improves athletic performance, which has a favorable impact on long-term muscle gain and overall fitness. Creatine speeds up adenosine triphosphate (ATP) synthesis, allowing our muscles to work extra hard before becoming exhausted.

Another benefit of creatine is that it might improve cognitive function. A potential explanation is that creatine promotes ATP synthesis, which powers the many energy-demanding brain processes.

Some research also suggests that creatine can support bone health, but we need more long-term studies to confirm the idea. Bone takes longer to remodel than other tissues in the body, and studies that last only several weeks cannot capture any such changes.

In one 12-month study, researchers noted marked improvements in bone mineral density in subjects that took creatine.