Creatine monohydrate vs other forms
Short answer: NIH ODS says creatine monohydrate (about 88% creatine by weight) is the most widely used and studied form. Other forms, such as creatine ethyl ester, creatine alpha-ketoglutarate and buffered creatine, usually cost more and have not been shown to beat monohydrate for raising muscle creatine, digestibility, stability or safety.
| Form | What ODS says | Notes |
|---|---|---|
| Monohydrate | Most studied. Typical use: 20 g a day in 4 portions for 5–7 days, then 3–5 g a day; or 3–6 g a day with no loading phase. | Main effect: weight gain from water retention. |
| Ethyl ester, alpha-ketoglutarate, buffered and other forms | No evidence that they beat monohydrate. | Usually more expensive. |
ODS considers creatine safe for short-term use by healthy adults, and evidence shows use for several years is safe. Occasional reports include nausea, diarrhea, muscle cramps and heat intolerance.
ODS notes creatine helps short, high-intensity, intermittent exercise such as sprinting and lifting, and is of little value for endurance sports such as distance running or swimming.
Sources
This page only paraphrases the sources above and is not medical advice. If you are pregnant, breastfeeding, take medicines or have a chronic condition, ask a doctor or pharmacist first.