How to Choose the Right Creatine Formula for Your Training Goals

3 min read

STRONGER EXERCISE PERFORMANCE, better muscle adaptation, faster recovery: These are just some of the potential results of taking creatine, one of the buzziest and well-researched sports nutrition supplements.

A compound made from three amino acids—methionine, glycine, and arginine—creatine is naturally stored in the muscles and is found in seafood and red meat. Known for supporting strength, power, and lean muscle, creatine is essential for production of ATP (adenosine triphosphate), an energy source that provides that provides a boost for both high intensity and endurance, says Brittany Michels, a registered dietitian and certified personal trainer with The Vitamin Shoppe.

“The health benefits of creatine extend far beyond the gym,” she says, adding that preserving muscle mass plays a crucial role in metabolic health, blood sugar regulation, bone health, and overall vitality at any age. “Anyone looking to maintain, restore, or build muscle mass may benefit from upping their creatine intake.”

However, creatine isn’t a one-size-fits-all solution. Instead, it’s important to tailor a supplement to your training goals, daily habits, and workout routine. Here’s a look at common types, what to look for on a label, and five Men’s Health-approved picks from The Vitamin Shoppe to consider.

Find the Right Creatine for You

Creatine supplements are available in several forms, each with distinctive advantages. “Matching the form of creatine to an individual’s preferences and concerns can improve consistency, which is ultimately what leads to long-term benefits,” says Michels.

• Creatine monohydrate is considered the gold standard and is the most used in scientific studies. It’s best for athletes, and anyone looking to improve strength, muscle mass, and exercise recovery.
• Micronized creatine monohydrate is a form of creatine monohydrate that’s processed into smaller particles so it mixes more easily with liquids. It’s helpful for those who prefer to blend supplements into shakes or smoothies, or have stomach discomfort with regular powders.

In terms of common delivery types, there are plenty. Creatine powder tends to be the most popular option and is easily mixed with liquids. There are also capsules and gummies that are more convenient and easy to take along while traveling.

“The primary differences between these formats are convenience, portability, taste, and how easily someone can consistently achieve an effective dose,” Michels says. “Ultimately, the best form is the one a person will consistently take. Prioritize products that provide an effective daily dose, contain a trusted form of creatine, and fit naturally into their lifestyle and preferences.”

What to Look for in a Creatine Supplement

When choosing a supplement, check that the product clearly identifies the type of creatine used, provides an effective dose of creatine per serving—research supports a daily creatine intake of 5 grams for most adults—and includes transparent ingredient information, Michels notes.

Third-party testing and quality certifications can also help verify product quality. Supplements are not regulated in the same way as medications, so independent testing offers confidence that a product contains what the label states and is tested for quality, purity, and banned substances (which can be especially important for competitive athletes). Men’s Health relies on certifications such as NSF Certified for Sport and Informed Sport indicate that a product has undergone this testing.

“Red flags include products that do not clearly list grams of creatine per serving, rely on vague proprietary blends, or make aggressive performance claims without transparent dosing,” Michels adds.

In terms of where to find the best options, The Vitamin Shoppe is a standout. Its brands are put through 320 rigorous quality assurance steps, and ingredient purity and potency are verified by independent, third-party labs. “Creatine can be a confusing category because consumers are comparing different forms, doses, flavors, and formats, and The Vitamin Shoppe helps simplify that process with vetted options and quality standards,” Michaels says. With that in mind, here are five Men’s Health-approved picks you can find at The Vitamin Shoppe: