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Not Getting the Results You Want from Your Workouts?
If you’ve been training hard but feel like you’ve hit a plateau — or you’re looking to boost explosive power and strength — creatine might be exactly what you need.
Creatine is one of the most extensively researched supplements in sports nutrition. It’s widely used by strength athletes, power sports competitors, and even vegetarians looking to support muscle performance and overall energy levels.
In this guide, we’ll break down everything you need to know about creatine: what it is, how it works, how much to take, and the best creatine supplements to buy on iHerb.
What Is Creatine?
Creatine is a naturally occurring nitrogenous compound synthesized in the body from three amino acids: arginine, glycine, and methionine. Approximately 95% of the body’s creatine is stored in skeletal muscle, with small amounts found in the brain and heart. (Source: Buford TW et al., Journal of the International Society of Sports Nutrition, 2007, 4:6. DOI: 10.1186/1550-2783-4-6)
Creatine is found naturally in animal-based foods such as beef, pork, salmon, and tuna — with roughly 2–5g per kilogram of raw meat. (Source: Buford TW et al., ibid.)
Plant-based foods like vegetables and legumes contain virtually no creatine, which is why vegetarians and vegans tend to have lower baseline creatine stores. (Source: Burke DG et al., Medicine & Science in Sports & Exercise, 2003, 35(11):1946–1955. DOI: 10.1249/01.MSS.0000093614.17517.79)
How Creatine Works in the Body
Phosphocreatine and ATP Resynthesis
In muscle tissue, creatine binds with phosphate to form phosphocreatine (PCr). This serves as a rapid energy reserve that supports the resynthesis of ATP (adenosine triphosphate) — the primary fuel for muscle contractions.
This ATP-regenerating role is especially relevant during short-duration, high-intensity exercise such as sprinting, jumping, or heavy lifting. (Source: Rawson ES & Volek JS, Journal of Strength and Conditioning Research, 2003, 17(4):822–831. DOI: 10.1519/1533-4287(2003)017<0822:EOCSON>2.0.CO;2)
Muscle Cell Hydration and Protein Synthesis Support
Creatine supplementation has been associated with increased intramuscular water retention, support for protein synthesis, and muscle glycogen replenishment. (Source: Rawson ES & Volek JS, ibid.) These mechanisms are why creatine remains a go-to supplement for those focused on strength gains and athletic performance.
Cognitive Function Support
Creatine is also present in the brain in small amounts. Research suggests it may help support cognitive performance — including memory and processing speed — during periods of sleep deprivation or mental fatigue. This is particularly relevant for vegetarians, who typically have lower creatine levels. (Source: Burke DG et al., 2003, ibid.)
Who Should Consider Taking Creatine?
Creatine is popular among a wide range of people:
- Beginner to intermediate strength trainers looking to push past plateaus and maximize muscle gains
- Power and speed athletes competing in sprinting, combat sports, weightlifting, and other high-intensity disciplines
- Vegetarians and vegans who get little to no dietary creatine and may have lower baseline muscle creatine stores
- Older adults concerned about muscle loss who want support against age-related muscle decline (sarcopenia)
- People dealing with mental fatigue — such as those in demanding desk jobs or intensive study periods — who are interested in cognitive support
Top 3 Best Creatine Supplements on iHerb
#1 — Havasu Nutrition Creatine Monohydrate + AstraGin®, 120 Capsules
Havasu Nutrition, Creatine Monohydrate + AstraGin®, 120 Capsules
This creatine monohydrate capsule is enhanced with AstraGin®, a patented ingredient included to support nutrient absorption. The capsule format makes it ideal for those who prefer to skip measuring powder.
#2 — California Gold Nutrition Pure Creatine Monohydrate Powder, 2.2 lbs (1 kg)
California Gold Nutrition, Sport, Pure Creatine Monohydrate, Unflavored, 2.2 lbs (1 kg)
A clean, additive-free creatine monohydrate powder in a generous 1 kg size. Unflavored and virtually tasteless, it mixes easily into protein shakes, water, or any beverage of your choice. Great value for daily users.
#3 — Best Naturals Creatine Monohydrate 1,000 mg, 240 Tablets
Best Naturals, Creatine Monohydrate, 1,000 mg, 240 Tablets
Each tablet delivers 1,000 mg of creatine monohydrate, and with 240 tablets per bottle, you have excellent flexibility to fine-tune your daily dosage. Compact and travel-friendly, this is a great option for people on the go.
Products are selected based on editorial standards. Even when affiliate commissions are earned, our recommendations remain unbiased. Always verify product details on the current iHerb product page.
How to Choose the Best Creatine Supplement: 3 Key Factors
1. Choose Creatine Monohydrate
Creatine comes in several forms — monohydrate, ethyl ester, buffered (Kre-Alkalyn), and more. Of all these, creatine monohydrate has by far the strongest body of research supporting its safety and effectiveness. (Source: Kreider RB et al., Journal of the International Society of Sports Nutrition, 2017, 14:18. DOI: 10.1186/s12970-017-0173-z)
Look for “Creatine Monohydrate” clearly listed on the label.
2. Pick the Right Form: Powder, Capsule, or Tablet
- Powder: Cost-effective and easy to dose precisely; mixes well into shakes
- Capsules/Tablets: No measuring required; convenient for travel and on-the-go use
Since consistent daily intake is key, choose whichever form fits best into your routine.
3. Look for Third-Party Quality Certifications
For athletes subject to anti-doping regulations, look for supplements certified by NSF Certified for Sport® or Informed Sport. These certifications verify that products have been tested for banned substances and meet strict quality standards.
Creatine Dosage: ISSN Recommendations
The International Society of Sports Nutrition (ISSN) has published the following evidence-based dosage guidelines: (Source: Kreider RB et al., Journal of the International Society of Sports Nutrition, 2017, 14:18. DOI: 10.1186/s12970-017-0173-z)
| Protocol | Dosage | Duration |
|---|---|---|
| Loading Phase (optional) | 20g/day (split into 4 × 5g doses) | 5–7 days |
| Maintenance Phase | 3–5g/day | Ongoing |
| No Loading | 3–5g/day | Ongoing (equivalent muscle creatine saturation reached in ~3–4 weeks) |
The loading phase is optional — it simply speeds up the process of saturating muscle creatine stores. If you skip loading and take 3–5g/day consistently, you’ll reach the same level of saturation in approximately 3–4 weeks. (Source: Kreider RB et al., ibid.)
Note: The U.S. Institute of Medicine has not established an official Recommended Dietary Allowance (RDA) for creatine. The ISSN guidelines above represent the current consensus in sports nutrition research.
Best Time to Take Creatine
Research suggests that taking creatine post-workout may offer a slight advantage over pre-workout timing. (Source: Candow DG et al., Journal of the International Society of Sports Nutrition, 2015, 12(Suppl 1):P13. DOI: 10.1186/1550-2783-12-S1-P13 — conference abstract)
However, the difference in timing is small. What matters most is taking it consistently every day.
Practical tips for taking creatine:
- Take it with 8–10 oz (240–300 ml) of water or more
- Combining creatine with carbohydrates and/or protein may support creatine uptake into muscle tissue
- To avoid forgetting, pair your creatine with a regular daily habit — such as a meal or post-workout shake
Creatine Side Effects and Safety
Creatine monohydrate has a strong safety profile in healthy adults, but there are a few things to keep in mind: (Source: Kreider RB et al., Journal of the International Society of Sports Nutrition, 2017, 14:18. DOI: 10.1186/s12970-017-0173-z)
Weight Gain and GI Discomfort
- An initial 1–2 kg (2–4 lb) increase in body weight is common, mainly due to increased intramuscular water retention
- Taking large doses on an empty stomach may cause bloating, stomach cramps, or diarrhea — splitting your dose throughout the day can help reduce this
Kidney Health and Hydration
- Creatine is safe for healthy adults with normal kidney function; however, anyone with pre-existing kidney disease should consult a physician before use
- Because creatine draws water into muscle cells, staying well-hydrated is especially important — particularly during hot weather or intense training
NSAIDs Interaction
- Long-term concurrent use of creatine with NSAIDs (e.g., ibuprofen) has been flagged in some research as potentially stressing the kidneys. Use caution if combining these. (Source: Kreider RB et al., ibid.)
Who Should Avoid Creatine
- Children, pregnant women, and breastfeeding women should avoid creatine supplementation due to insufficient safety data for these populations
Frequently Asked Questions (FAQ)
Q: How much creatine should I take per day?
A: The ISSN recommends 3–5g of creatine monohydrate per day during the maintenance phase. (Source: Kreider RB et al., Journal of the International Society of Sports Nutrition, 2017, 14:18. DOI: 10.1186/s12970-017-0173-z)
If you choose to do a loading phase (20g/day for 5–7 days), you can saturate muscle stores faster — but this is entirely optional. Skipping loading and taking 3–5g/day consistently will achieve the same result within 3–4 weeks. Individual responses may vary.
Q: When is the best time to take creatine?
A: Some research suggests post-workout timing may offer a slight edge, but the difference is minimal. (Source: Candow DG et al., 2015, ibid.) Daily consistency is far more important than exact timing. Taking creatine alongside carbohydrates or protein — such as with a post-workout meal or shake — may support optimal muscle uptake. Many people simply take it at the same time each day to build the habit.
Q: Is creatine a good supplement for vegetarians and vegans?
A: Yes — creatine is particularly well-suited for plant-based eaters. Since vegetarians and vegans consume virtually no dietary creatine, their baseline muscle creatine levels tend to be significantly lower than those of omnivores. (Source: Burke DG et al., Medicine & Science in Sports & Exercise, 2003, 35(11):1946–1955. DOI: 10.1249/01.MSS.0000093614.17517.79) Supplementing with creatine can help bring levels up to those typical of meat-eaters.
One important note: some creatine capsules use gelatin (an animal-derived ingredient). If you’re strictly vegan, check the label carefully or choose a plain powder form.
Summary
- Creatine is a well-researched nitrogenous compound that supports ATP resynthesis via phosphocreatine, making it one of the most effective supplements for strength, power, and high-intensity sports performance
- The ISSN recommends 3–5g of creatine monohydrate per day for the maintenance phase; loading (20g/day for 5–7 days) is optional
- Creatine monohydrate has the strongest safety and efficacy evidence of all creatine forms
- People with kidney disease, children, pregnant women, and breastfeeding women should consult a healthcare professional before use
iHerb offers a wide range of high-quality creatine monohydrate supplements. The three products featured above each differ in form, size, and features — check the product pages to find the best fit for your lifestyle and training goals.
This article is intended for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Consult a qualified healthcare professional if you have any health concerns.