\n\tSome of the wellness world\u2019s biggest names, from Andrew Huberman to Mel Robbins to Joe Rogan, are vocal supporters of the stuff. Dozens of health<\/a>-conscious celebrities have also discussed how they use creatine for different effects: Ciara<\/a>, an ambassador for the creatine brand Thorne, says it combats brain fatigue amid a busy life. Mark Wahlberg<\/a>, who started his own brand, says he uses it to stay in shape. Legendary skater Tony Hawk<\/a> is a fan. And earlier this year, on the Run Through With Vogue podcast, Halle Berry<\/a> talked it up, saying, \u201cI thought I would never take creatine \u2014 [I thought,] that\u2019s going to blow me up. But no, girl needs that.\u201d She says it\u2019s helped improve brain fog caused by menopause.<\/p>\n \t\tAt a Glance: The Best Creatine Supplements<\/a> of 2026\t<\/p>\n \n\tBut unlike some wellness trends, creatine actually has serious scientific credibility. Creatine monohydrate is one of the most extensively researched supplements<\/a> in existence. And increasingly, researchers and clinicians are noting that its benefits extend beyond muscle growth into cognitive performance, aging, and metabolic health. These new use cases, along with creatine\u2019s well-researched effects on muscle growth, have opened the door to a new wave of interest from people who aren\u2019t elite athletes.\u00a0<\/p>\n \n\tThe format has also evolved. While powders and capsules used to dominate the market, a new class of creatine bars and functional foods is making the daily habit more convenient and a lot more enjoyable.<\/p>\n \n\tIf you\u2019ve been hearing as much buzz about creatine as we have and want to try it out, read on. Below is everything you need to know about creatine, including how it works, who should take it, and the best creatine supplements to try right now<\/p>\n \t<\/p>\n <\/a><\/p>\n \t\tWhat Is Creatine and How Does It Work?\t<\/p>\n \n\tCreatine is an organic compound that your body makes naturally in the liver, kidneys, and pancreas using building blocks from protein. Most of it lives in your muscles, where it acts like a backup battery for quick, intense bursts of effort during activities like lifting heavy weights, sprinting, or jumping. When you need a short surge of power, creatine helps your body do it. In scientific terms, it facilitates the recycling of adenosine triphosphate (ATP), which is a crucial part of the body\u2019s ability to turn fuel into energy. But, as many have been realizing recently, this process isn\u2019t exclusive to our muscles. Better ATP recycling, thanks to our body\u2019s creatine levels, also affects brain tissue and mental function.<\/p>\n \n\t\u201cCreatine is one of the most researched molecules for muscle metabolism and cognitive health,\u201d says Dr. Andrew Salzman, Chief Medical Officer at Wonderfeel and a Harvard physician-scientist with over 170 peer-reviewed publications. Creatine supplements work by essentially topping up our naturally occurring reserves, which helps our body produce energy faster when we need it. This means you can push harder while working out, recover more quickly, and gain muscle mass faster.<\/p>\n \n\tRecently, some studies<\/a> have suggested that taking creatine also has positive effects on our brains. Just like our muscles, brain cells require ATP for energy and rely on creatine to make it happen. Research<\/a> has found that creatine can sharpen short-term memory, improve problem-solving, and fight off mental fatigue \u2014 especially for those who are stressed or sleep-deprived.<\/p>\n \n\tIt\u2019s also worth noting that creatine is not a stimulant, it does not spike your blood sugar, and it has a long and well-documented safety record across healthy adult populations.<\/p>\n \t<\/p>\n <\/a><\/p>\n \t\tWho Should Be Taking Creatine?\t<\/p>\n \n\tFor years, creatine was almost exclusively used by young male athletes and bodybuilders. But that\u2019s changing. The positive effects of creatine can be tapped into even if you\u2019re a more casual gym-goer. Research<\/a> also shows meaningful benefits for women, including those in perimenopause and menopause, where muscle mass and bone density decrease. Studies<\/a> have also demonstrated benefits for adults over 50, where creatine supplementation combined with resistance training can help counteract age-related muscle loss.<\/p>\n \n\tPeople with existing kidney disease should consult a physician before supplementing, and the safety profile during pregnancy has not been sufficiently studied. But for the broad majority of healthy adults, creatine is among the least risky, most evidence-backed supplements available.<\/p>\n \t<\/p>\n <\/a><\/p>\n \t\tThe Best Creatine Supplements of 2026\t<\/p>\n \n\tIf you\u2019re looking to try creatine, here are seven of the best creatine supplements to buy online.<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \n\t\t\t\t\t\t\t\t\t\tBest overall\t\t\t\t\t\t<\/p>\n \t\t\t\t\tWonderfeel ChocoCreatin\u2122\t\t<\/p>\n \n\t\t\u27a4 Pros: Tasty, high-quality creatine, rigorous testing \n\tWonderfeel\u2019s ChocoCreatin checks all the right boxes in terms of ingredient sourcing, scientific backing, and dosage. But the chocolate experience is what really separates the ChocoCreatin bars. The creatine is delivered in a tasty, portable format, making it easier to stick to a daily routine. The dark chocolate bars are zero-sugar, low-carb, vegan, keto-friendly, and diabetic-friendly, and they\u2019re sweetened with a natural sugar called allulose that doesn\u2019t spike blood glucose.\u00a0<\/p>\n \n\tEach bar delivers four grams of creatine monohydrate that\u2019s sourced from the same German manufacturer behind Creapure, which is considered the gold standard for purity and quality control. \u201cBy pairing premium creatine with allulose and single-origin cacao, we have created a delivery system that respects the body\u2019s glycemic response while providing an elevated culinary experience,\u201d says Dr. Salzman. The ChocoCreatin bars themselves have also been subjected to rigorous third-party lab testing to ensure purity, quality, and effectiveness. In short, it\u2019s everything we look for in a creatine supplement, and it actually tastes great.\u00a0<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \n\t\t\t\t\t\t\t\t\t\tRunner-Up\t\t\t\t\t\t<\/p>\n \t\t\t\t\tCalifornia Gold Nutrition Sport Pure Creatine Monohydrate\t\t<\/p>\n \n\t\t\u27a4 Pros: Exceptional value, straightforward powder, third-party tested by iHerb \n\tOne of the best pure creatine powders is this one from California Gold Nutrition. It\u2019s a clean, high-quality creatine, but the best thing about it is its price. At $17.41 for a one-pound package or $29.23 for a two-pound package, it costs as little as 15 cents per serving. The product is also verified by iHerb\u2019s iTested program, which means it\u2019s been run through an independent laboratory that confirms quality, purity, and label accuracy.<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \n\t\t\t\t\t\t\t\t\t\tBest Powder\t\t\t\t\t\t<\/p>\n \t\t\t\t\tThorne Creatine Powder\t\t<\/p>\n \n\t\t\u27a4 Pros: Pure, high-quality, NSF Certified for Sport, good value \n\tAnother pure, high-quality creatine powder is this one from Thorne. Each serving contains five grams of pure creatine monohydrate that mixes easily in water and doesn\u2019t have a flavor. These servings come in at about 50 cents each, making it very affordable. It\u2019s certified by NSF Certified for Sport, a reputable third-party certification for quality and transparency that checks for more than 290 substances banned by major sports organizations. For that reason, and its quality, it\u2019s a favorite among professional athletes, and even has an official partnership with the UFC Performance Institute.\u00a0<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \n\t\t\t\t\t\t\t\t\t\tPremium Pick\t\t\t\t\t\t<\/p>\n \t\t\t\t\tTransparent Labs Creatine HMB\t\t<\/p>\n \n\t\t\u27a4 Pros: Good additional ingredients, Informed Sport certified\u00a0 \n\tThis creatine and HMB blend from Transparent Labs offers a great mix of high-quality creatine and other ingredients that can support muscle growth and retention. The main one is HMB (hydroxymethylbutyrate), another natural compound that helps prevent muscle breakdown. It also includes black pepper extract (for absorption) and vitamin D3. As the name suggests, the brand is also dedicated to transparency, so customers can view the product\u2019s third-party certificate of analysis and ingredient verification test results on the website. Transparent Labs does charge a premium for its blend and transparency, but it\u2019s worth it if you don\u2019t mind the extra cost.\u00a0<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \n\t\t\t\t\t\t\t\t\t\tBest for Women\t\t\t\t\t\t<\/p>\n \t\t\t\t\tWellah Creatine Monohydrate\t\t<\/p>\n \n\t\t\u27a4 Pros: Tailored for women, made in NSF Certified GMP Compliant facility \n\tCreatine supplementation is just as effective for women as it is for men, even though women naturally store less creatine than men. This powder from Wellah is tailored for women\u2019s bodies, with dandelion, cranberry, and Uva-Ursi extract to help manage water retention, which can happen during the first few weeks after introducing creatine supplements to your diet. The creatine itself is made in an NSF Certified GMP Compliant facility, and it\u2019s very affordable at about 30 cents per serving.\u00a0<\/p>\n \t\t\t<\/p>\n \t\t\t\t\t\t \t\t\t<\/a><\/p>\n \n\t\t\t\t\t\t\t\t\t\tBest Gummies\t\t\t\t\t\t<\/p>\n \t\t\t\t\tMomentous Creatine Chews\t\t<\/p>\n \n\t\t\u27a4 Pros: High-quality creatine, easy to dose + transport, NSF Certified for Sport \n\tAnother great creatine product that comes in a pre-packaged consumable is Momentous\u2019 Creatine Chews. That means you don\u2019t need to worry about mixing, and they\u2019re highly portable. But the best thing about Momentus\u2019 product is what\u2019s inside. The brand uses Creapure creatine, the gold standard for purity and quality control. It\u2019s also NSF Certified for Sport. The downsides are that each chewable only contains one gram of creatine, and some users aren\u2019t fond of the flavor.\u00a0<\/p>\n \t<\/p>\n <\/a><\/p>\n \t\tHow Much Creatine Should You Take Each Day?\t<\/p>\n \n\tThe clinical consensus is that three to five grams of creatine daily is the best dosage for most people. That range is supported by the bulk of the research and is generally sufficient to saturate muscle creatine stores over time without requiring a \u201cloading phase.\u201d A loading phase is when you take very large doses of creatine to start (typically around 20 grams per day) to quickly saturate your muscle stores. It may help<\/a> you see results faster, but it might exacerbate minor side effects like an upset stomach.<\/p>\n \n\tTiming for creatine consumption isn\u2019t too important<\/a>, although some studies suggest that you should take it close to your workout (either before or after). Overall, consistency is key, so pick a time during your day when you\u2019ll remember to dose.<\/p>\n \t<\/p>\n <\/a><\/p>\n \t\tAre There Any Risks With Creatine?\t<\/p>\n \n\tThe short- and long-term safety of creatine monohydrate in healthy adults is well established. A comprehensive review<\/a> of the clinical literature found no adverse effects on kidney or liver function in healthy users supplementing at recommended doses. The myth that creatine damages kidneys appears to stem from early theoretical concerns, not human trials.<\/p>\n \n\tA commonly reported effect of creatine supplementation is mild water retention in muscle tissue during the first few weeks. But this is an increase in intramuscular water \u2014\u00a0not water in the skin that causes visible bloating \u2014 and means that the creatine is working as intended. As with any supplement, creatine can cause slight stomach discomfort when you first start taking it.<\/p>\n \n\tIndividuals with pre-existing kidney disease, those taking medications that affect kidney function, and pregnant women should consult a health-care provider before use.<\/p>\n![\"The](\"https:\/\/www.rollingstone.com\/wp-content\/themes\/vip\/pmc-rollingstone-2022\/assets\/public\/lazyload-fallback.gif\")
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\u27a4 Cons: Fixed dosage (4g per bar)\t<\/p>\n<\/p>\n
\u27a4 Cons: Requires mixing\t<\/p>\n<\/p>\n
\u27a4 Cons: Requires mixing\t<\/p>\n<\/p>\n
\u27a4 Cons: Harder to stack, pricey\t<\/p>\n<\/p>\n
\u27a4 Cons: Includes sweeteners\t<\/p>\n<\/p>\n
\u27a4 Cons: Some don\u2019t like the taste, additional ingredients\t<\/p>\n