Creatine monohydrate is the most researched type of creatine currently available and often thought to be better for muscle growth. However, creatine HCl may be better for digestion.
Creatine monohydrate is still the gold standard for muscle growth, strength, and performance. This is because:
- It’s backed by decades of research proving its safety and effectiveness in boosting muscle size and strength.
- It helps increase phosphocreatine stores, allowing muscles to produce more energy during intense exercise.
- It has consistent results across studies and users, making it the most trusted and reliable form of creatine available.
Creatine HCL is often considered better for gut health and overall digestion. This is because:
- It’s more water-soluble, allowing it to dissolve quickly and absorb efficiently in the stomach.
- It requires a smaller dose, which can minimize digestive discomfort or bloating.
- It’s less likely to cause water retention, making it easier on the stomach for those sensitive to traditional creatine forms.
Based on current research, both types of creatine are safe to consume daily and are good for building muscle and lowering body fat.
Whether creatine HCL or creatine monohydrate is better for you depends on your personal goals, budget, and possible side effects.
Creatine Monohydrate
Creatine HCl
Goals
Better for building muscle and performing better during more intense exercises
Good for physical appearance goals because of less water retention, bloating, and digestive discomfort.
Cost
About $0.29 per 5-gram serving
$1.10 per 5-gram serving, likely due to claims about less water retention
Side Effects
May cause water retention (when the body holds onto water), bloating, and stomach pain, especially in the first few days.
Has fewer digestive side effects due to its water solubility
If you are interested in taking creatine, talk with your healthcare provider to determine which type of creatine is best for you.
- Stay hydrated: Creatine pulls water into your muscles, so drink plenty of fluids throughout the day.
- Consistent use matters: Take it daily, even on rest days, to maintain elevated muscle creatine levels.
- Proper dosage: Most people benefit from 3 to 5 grams (g) of monohydrate per day (or 1 to 2 g of HCL).
- Timing isn’t critical: You can take creatine before or after workouts — consistency is more important than timing.
- Loading phase (optional): Some choose to take 20g/day for 5 to 7 days to saturate muscles faster, but it’s not required.
- Mix it well: Dissolve completely in water or a warm liquid to improve absorption and reduce stomach discomfort.
- Combine with carbs or protein: Taking creatine with a meal or post-workout shake may enhance uptake.
- Monitor digestion: If you experience bloating or cramps, try smaller doses or switch to creatine HCL.
- Check supplement quality: Choose a trusted brand with third-party testing for purity and safety.
- Be patient: Noticeable results often appear after 2 to 4 weeks of consistent use.
Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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National Libraries of Medicine National Center for Biotechnology Information: PubChem. Creatine Monohydrate.
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;36(9):2663-2670. doi:10.1519/JSC.0000000000003873
Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr. 2021;18(1):13. doi:10.1186/s12970-021-00412-w
Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
