If you are into bodybuilding or weight lifting, creatine supplements are nothing new.
Creatine is a compound that produces energy when you are heavy lifting or doing high-intensity exercises. Most athletes and bodybuilders across the globe use different forms of creatine supplements to enhance strength and improve their overall performance.
However, that is not all. Even older people and those not involved with bodybuilding take different kinds of creatine supplements because they are known for supporting healthy brain health and quality of life.
Now you may wonder what Creatine is and whether it is synthetically manufactured or naturally found!
Well, the answer to all these questions is quite simple. These are naturally found substances that occur in your muscle cells. So it is nothing alien or foreign product that you are exposing your body to.
What is Creatine?
If you are interested in learning about chemical makeup, we might say that Creatine is chemically similar to amino acids. However, your body can produce these creatine molecules from other amino acids like glycine and arginine.
Majorly the source of Creatine in your body comes through food. Red meat, seafood, etc., are the primary sources. The rest of the creatine molecules in your muscle cells are made in your kidneys and liver from the amino acids in your body.
How does Creatine work?
It is one of the primary questions that pop up when we first start with creatine supplements.
One of the primary functions of Creatine is to increase the phosphocreatine stores in the muscles. Apart from that, Creatine helps the consumer gain muscles in various ways:
- Aids in boosting the total work volume in a single training session.
- Improves satellite cell signaling, thus helping in new muscle growth.
- Increases the levels of anabolic hormones
- Reduces protein breakdown, thus reducing muscle breakdown in turn.
4 Best Creatine Monohydrate Supplements
The 4 best Best Creatine Monohydrate Supplements of this year include:
#1. CrazyNutrition Ultimate Crn5 - Best Overall
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The Crn5 formula of CrazyNutrition, one of the best creatine monohydrate supplements, has five different creatine types alongside different electrolytes, which help increase your body's energy levels, help your body gain lean muscle mass, and keep your body hydrated. Keeping your body hydrated will delay the formation of lactic acid in the muscle and help you continue your exercises for longer.
The company sells ultimate crn5 in two tasty flavors, namely 'lemon and lime' and 'orange and mango flavors. A single purchase will cost you $44.99, which is relatively inexpensive, and if you subscribe to the website, you get additional discounts and offers. The product is excellent for gym goers, track athletes, people working outdoors, and people doing resistance training.
How does it work?
Like most other creatine supplements, CrazyNutrition's Ultimate Crn5 works on your muscles and provides energy to your body to carry out the exercise more intensely. Upon consumption, the product gives your body a spurt of energy. With time, you will start noticing changes like an increase in muscle mass, development of lean muscle mass, and overall welfare of the body.
Ingredients
CrazyNutrition's Ultimate Crn5 comes with all-natural ingredients which are vegetarian and vegan-friendly. Let's get to know these 100% natural ingredients.
Creatine is one of resistance trainers' and athletes' most extensively used compounds. It has always been one of the best dietary supplements for bodybuilders.
Creatine monohydrate is one of the safest creatine variants because thousands of researchers back it. It helps improve exercise performance more than most other varieties available in the industry, like liquid and ether ester forms. It is also very cheap and easily obtainable.
Dicreatine malate is also readily available, and several reputed companies that make bodybuilding products use it as an ingredient. It generally helps the muscle cells produce more energy by breaking down more ATP and helping you improve your exercise sessions.
It also helps in the growth of new muscle and provides you with mean muscle mass by stimulating critical biological processes. In short, This form of Creatine helps you increase your strength, ballistic power, sprinting ability, and muscle endurance, boosts energy levels, helps you gain muscle mass and faster muscle recovery, and helps improve brain functions.
Another form of creatine malate is tri-creatine malate, which functions similarly to di-creatine malate. However, there are a few other functions, like making the muscle growth time faster, which may help reduce the symptoms of Parkinson's disease. It may also help with certain neurological conditions, may help with high blood sugar, and improve brain functions.
Pyruvate is a substance that forms in our bodies naturally through different processes like amino acid metabolism and glycolysis. Tri-creatine pyruvate has both the functions of Creatine and pyruvate. The functions of Creatine have already been discussed.
Pyruvate helps the body absorb glucose from noncarbohydrate sources. However, its primary function is transporting carbon atoms to the mitochondria to oxidize carbon dioxide.
The minerals in the CrazyNutrition Ultimate Crn5 include Sodium, Calcium, Potassium, and Aquamin Magnesium. The presence of salt in the product helps regulate muscle contraction, helps the nerves function properly, and keeps a check on the blood volume. It also checks the body's water levels so you don't face dehydration and muscle cramps.
Calcium helps keep your bones strong so that when doing weight lifting, not much strain develops. A deficiency of calcium in your bones can lead to osteoporosis.
Calcium and potassium work in unison to keep your bones strong, while sodium and potassium work together to keep your nervous system strong. Magnesium helps bodybuilders reduce fatigue during heavy training and help them recover muscles faster than usual.
Pros and Cons
There are several advantages and disadvantages of consuming CrazyNutrition Ultimate Crn5. Let's get to know them.
Pros
Some of the advantages of using the product include the following:
- The product contains all-natural ingredients which are entirely vegan-friendly.
- The company claims that the formulation doesn't cause side effects.
- The product is more affordable than most other creatine supplements.
- There is a 60-day money-back on all Ultimate Crn5 orders.
- The formulation is also soy-free, additives-free, and caffeine free.
- It also comes in two tasty and exciting flavors.
Cons
Some of the disadvantages of using the product include:
- The results may not be consistent for all and may be dependent on factors like habits, genes, and factors related to the environment.
- The product is only available on the official website and no other leading e-commerce platforms.
Dosage
The company recommends mixing one scoop of the powder and mixing it with 8 to 12 ounces of water. Properly stir or shake it before consumption. It would be best if you consumed the mixture thirty minutes before doing your exercise to give yourself time to the body to boost your energy levels.
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#2. Xwerks Lift
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Xwerks Lift is also one of the best creatine monohydrate supplements. It comes from pure and micronized creatine monohydrate, one of the most effective forms of Creatine, and has clinical evidence for its effectiveness.
Each bag of the product delivers eight scoops of 5 grams servings. The product is flavorless, but it will help you in multiple ways, like extensive and faster muscle growth, increased body strength, and protection from many diseases.
The products come at a low price of around $49. However, if you subscribe to the company for the product, you will get an extra 5% off.
How does it work?
The primary and only ingredient present in the product is creatine monohydrate, which mainly helps the body increase strength and boost energy levels because multiple scientific studies done by the American Physiological Society and the US National Library of Medicine point towards the same.
According to studies, the amount of creatine monohydrate in the product helps increase your strength by 8% and 14% in the case of maximum reps over placebo. Furthermore, using the product, one rep max squat will increase by 20 to 25% over the placebo. Studies also show that you increase 6.85 kg weight in the case of bench press and around 10 kg in squats.
The products help in faster and more effective muscle growth by increasing the number of satellite cells and myonuclei in the muscles. Satellite cells present in the muscles primarily help regenerate muscles throughout your lifetime. You will observe a significant increase in fat-free mass with a combination of creatine and resistance training.
For your information, Myostatin is a type of myokine that acts on the muscle cells inhibiting muscle growth. Thus, the lower the myostatin levels, the better it is for the growth and development of muscles. Xwerk's creatine lift helps lower myostatin levels by at least 17%, which helps the body gain more lean muscle mass.
Ingredients
The only ingredient present in Xwerk's Lift formulation is creatine monohydrate. It helps our muscles produce energy when lifting weights or high-intensity workout training.
Creatine supplement is most famous among bodybuilders and athletes because it helps increase the overall athletic performance of the person consuming the supplement.
Creatine monohydrate is a form of Creatine readily available in nature and can be made cheaply. It is also one of the purest forms of Creatine, which most reputed dietary creatine supplement manufacturers use in their products.
Creatine works in many ways, boosting workload-carrying performance, improving cell signaling, raising anabolic hormones, increasing cell hydration, reducing protein breakdown, and lowering myostatin levels.
Multiple studies point towards Creatine's effectiveness in bodybuilding and improving human athleticism. It helps you break down more ATP so that more energy is produced in the body, and you carry on with high-intensity workout sessions for a more extended period.
Creatine also has its use in keeping the brain and the nervous system healthy. It may help the body with Alzheimer's disease, Parkinson's disease, epilepsy, ischemic stroke, motor neuron disease, and other problems.
Pros and Cons
There are many advantages and disadvantages of using Xwerk's Lift powder. Let's discuss them.
Pros
Some of the advantages of using the product include the following:
- Supplies your body with microfiltered premium quality creatine. The ingredient is 100% raw and natural.
- The ingredient is entirely safe for consumption and goes through several quality tests.
- It is entirely soy and gluten-free.
- It helps your muscles in several ways and aids in overall body health.
- There is a money-back guarantee with every product brought from Xwerk's online shop.
- The products are free of shipping costs.
- The company claims 100% protection on online shopping from Xwerk's website.
Cons
These are some of the disadvantages of using the product.
- The product lacks consistency and may not produce the same effects in all users because it depends on several factors like habits, genes, etc.
- It is only available on Xwerk's official website and other e-commerce platforms.
Dosage
The company recommends taking Xwerk Lift's one scoop, five grams, at any time during the day. However, consuming the product at least thirty minutes before your workout session will be best so you get a burst of energy when starting your workout.
Upon Consistently using the product for two to four weeks, you will observe changes in your muscle mass and overall body structure. However, different people may see the effects at different points because no two bodies have similar compositions. Nevertheless, using Xwek's Lift increases strength, muscle mass, and athletic performance.
#3. Elm & Rye Creatine
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One of the go-to products in the market that supplies you with the right amount of Creatine is creatine gummies. Elm & Rye is one of the leading brands in the market that manufacture these gummies.
One of the best parts about their products is that the raw materials are all sustainably sourced, and each batch is tested with a third-party lab. Therefore, you can be sure of high-quality products without any impurities or toxins. You can find their lab results on their websites if you want to verify them.
Creatine by Elm & Rye is known for its ability to help bodybuilders and athletes gain lean muscle mass. It also helps with post-workout muscle recovery. Some of the best researchers developed these gummies and formulated some unique ingredients to ensure their customers get the best experience out of the products. Creatine by Elm & Rye is known for reducing fatigue, one of the vital factors needed for optimum workouts.
How does it work?
Creatine gummies by Elm & Rye come in varieties of delicious flavors, making it one of the best brands in the market. You can have flavors like lemon-mango or raspberry-lemonade as per your choice or mood. Since the items are in the form of gummies, you can always consume these supplements on the go and not worry about spillage.
Ingredients of Elm & Rye
The various components of Elm & Rye include the following:
Since these are Creatine gummies, it is evident that the component with the highest concentration in the Gummies is Creatine Monohydrate. It is a supplement obtained naturally and used to improve athletic performance.
There are various ways in which Creatine Monohydrate benefits the body. For example, this component helps increase the concentration of phosphocreatine in the body, which in turn helps increase the formation of energy in the form of ATP.
Creatine monohydrate is also responsible for adding muscle mass to the body. It improves protein formation in the body, which helps create new muscle fibers. Creatine monohydrate also raises levels of various growth factors like IGF-1, promoting muscle mass increase. This component also increases the athlete's performance in high-intensity exercises.
In one of the studies conducted over two groups of athletes for 6 weeks, it was seen that the ones on Creatine could add 2kgs more muscle mass compared to the control group.
- Vegetable Magnesium Stearate
This component does not directly influence your metabolism but is used for a different purpose. Vegetable Magnesium Stearate or Magnesium stearate is commonly known as a "flow agent" by the masses. The purpose of having it in the Elm & Rye supplement is to prevent the capsules from sticking to each other. It helps in improving the quality as well as the consistency of these capsules.
Pros and cons
The benefits and drawbacks of Elm & Rye include:
The Pros
- It aids the muscle cells of the body to produce more energy.
- Raises various growth factors, which helps in promoting increased muscle mass
- Helps improve sprint ability, recovery, brain performance, ballistic power, resistance to fatigue, etc.
- Since it helps improve the overall dopamine levels of the body, diseases like Parkinsonism which is caused by a significant decrease in dopamine levels, are manageable with these supplements.
- It might also help in fighting various neurological diseases.
The Cons
- Some might find it difficult to swallow the capsules.
- Mild stomach upset may be observed primarily, which often is more prevalent among older individuals.
- Some might suffer from allergic reactions to those who are hyper allergic.
Dosage
According to the official website of Elm & Rye Creatine gummies, you should take two gummies every day. However, two gummies per day are recommended for beginners, but if you are taking Creatine for quite some time, you can even increase the dosage to upto the 8 gummies per day.
Sticking to the dosage as the company prescribes is advised since higher doses might adversely affect the body.
Although Elm & Rye Creatine gummies are dietary supplements, if the consumers are pregnant, nursing, or are under any prescribed drug, they must consult their doctor before beginning with these.
#4. Onnit Creatine
Onnit Creatine is an excellent option for those who want simple and plain Creatine monohydrate. This is preferred by all experienced and old-school athletes who prefer creatine monohydrate without any fancy additives.
One of the best parts about purchasing from this brand is that it is third-party tested, which ensures that the manufacturers are marketing high-grade products.
It was seen that when creatine monohydrate was consumed in the micronized form, it was more bioavailable than the traditional form available in the market.
Now you might wonder what micronized Creatine is. Well, it is a modified form of Creatine in which the particle size is significantly reduced, thus making it more easily accessible and utilizable for our bodies.
Onnit Creatine is pure creatine monohydrate without extra additives or fillers. So all you need is 5 grams of the supplement per serving for the best results.
How does it work?
Creatine Monohydrate mainly targets to increase the strength and power of the individual.
Even though people are more concerned about how Onnit Creatine helps increase ATP production, its ability to increase muscle fibers often takes a back seat. You might think, what is the significance of increasing the muscle fibers?
Well, the more the number of muscle fibers in your body, the more potential for growth is evident. Apart from this, Creatine also helps increase intracellular water content levels in your body. The increased levels of water help give a fuller look and hence allows more muscle gains.
Since the primary and only ingredient of Onnit creatine is creatine monohydrate, it acts as a repressor for Myostatin. It is a hormone that is responsible for limiting muscle growth. So higher the levels of Myostatin in your body, the harder it is for you to build muscles. It is like an inbuilt system that prevents our muscles from becoming too big. With Creatine monohydrate, you will be able to decrease the levels of Myostatin in your body and thus will be able to build muscles more efficiently.
Ingredients of Onnit Creatine
Onnit Creatine has only Creatine monohydrate in micronized form. There are various pathways that this supplement follows, and those are the reasons why it is one of the most favorite products of athletes.
Creatine Monohydrate present in the supplement from Onnit increases the levels of Adenosine triphosphate, the primary energy source. When you exercise or do heavy lifting, you require a lot of energy which is possible only when you have sufficient ATP in your body and muscles. If the amount of ATP in your body is less, you won't be able to do enough workouts, leading to muscle loss.
Creatine Monohydrate helps replenish these levels so that you can continue exercising for extended periods.
Onnit Creatine also helps increase the uptake of different amino acids into the muscle cells. These amino acids are the building blocks that help build proteins. So when the muscle protein synthesis is increased, it indirectly helps increase muscle size, often known as hypertrophy of muscle.
Apart from these effects, there are other reasons for consuming Creatine monohydrate. People who are older or not involved with bodybuilding take Onnit Creatine to improve cognitive performance. Even though studies are still ongoing, it is believed that this effect is primarily because of increasing the levels of ATP in the brain.
A study published a few years ago in a famous journal named Neuropsychiatric Disease, and Treatment showed promising results where it was seen how Creatine improved both memories and the intelligence of a group of older individuals.
Pros and Cons
The various benefits and drawbacks of Onnit Creatine include the following:
The Pros
- Onnit Creatine helps increase the levels of nitric oxide in the body, improving the overall cardiovascular system.
- Aids in increasing muscle mass and size while restricting the production of Myostatin.
- One of the cheapest Creatine monohydrate supplements available in the market.
The Cons
- Some consumers may face short-term problems like bloating, gas formation, or stomach upset.
- Not suitable for nursing or pregnant women.
Dosage
There is no fixed time of the day for consuming this supplement. You can schedule the consumption as per your routine but take it regularly at the same time for the best results. However, it has been seen that people who consumed Onnit Creatine after their workout sessions got better and faster results than those who didn't.
You are required to take 5 grams of the Onnit Creatine powder per serving. You can mix it with your favorite beverage and consume it after your regular workout session.
FAQs
Which company is the best for purchasing Creatine monohydrate?
There is no direct answer to this question. Everyone varies depending on body weight, age, physical abilities, goals, etc. Considering each of the preferences, one must carefully choose the best creatine monohydrate. However, currently, four brands are leading the market, which includes :
- CrazyNutrition Ultimate Crn5
- Xwerks Lift
- Elm & Rye Creatine gummies
- Onnit Creatine
Most of the users of these dietary supplements find these very beneficial, which match all their preferences and nutritional requirements.
Should a 21-year-old take creatine?
As per the recommended dosage of most creatine manufacturing companies, any adult is eligible to take these dietary supplements. Since most people are interested in bodybuilding during their 20s and 30s, the products are designed to make it completely safe to consume following the recommended dosage.
However, according to some prestigious bodies like the American Academy of Pediatricians and the American College of Sports Medicine, it is not suggested that children under 18 take these supplements. So the best way to find out is to talk to your trainer about the substance's legality if you want to consume these supplements.
Which Creatine is the safest for consumption?
As per various global studies, creatine monohydrate is the most effective and safest form of Creatine for consumption. You will find that most of the leading brands that sell Creatine in the market have creatine monohydrate as their primary component. Other forms of Creatine are also available.
However, they are more expensive and do not have the same effects or enough scientific evidence to back these claims. Creatine in liquid form is unstable; hence, you shall find all the market leaders sell these supplements in capsules or powders for the best results.
Can Creatine consumption affect testosterone levels?
Since creatine monohydrate helps improve the athlete's performance, people believe it might affect testosterone levels. However, there is very little evidence or studies to back these claims.
Creatine monohydrates do not interact with testosterone levels in the body. Hence, you cannot expect to increase or decrease the levels of this particular hormone after consuming various creatine monohydrate supplements.
Final Words
In conclusion, the market for creatine supplements has continued to evolve, and in 2023, some exceptional options will be available to consumers. The four products reviewed in this article, CrazyNutrition Ultimate Crn5, Xwerks Lift, Elm & Rye Creatine, and Onnit Creatine, all stand out for their high-quality ingredients, reliable sourcing, and effective dosages.
CrazyNutrition Ultimate Crn5 is an excellent choice for those who are looking for a creatine supplement that is easy to digest, fast-absorbing, and contains a blend of five different types of Creatine.
Xwerks Lift, on the other hand, is an amazing choice for those who want a high-quality, unflavored creatine supplement that can be mixed with any beverage of their choice.
Elm & Rye Creatine is an excellent choice for vegans and vegetarians who want a high-quality creatine supplement that is plant-based and ethically sourced.
Finally, Onnit Creatine is an excellent choice for those who want a creatine supplement that is free of artificial colors, flavors, and sweeteners.
When selecting a creatine supplement, it is essential to consider not only the quality of the product but also the brand's reputation and commitment to transparency.
It is also important to consider the dosage, as taking too much Creatine can lead to side effects. As with any supplement, it is always better to consult with a healthcare professional before adding it to your regimen.
In summary, the best creatine monohydrate supplements offer various options to suit different needs and preferences. Whether you are looking for a blend of different creatine types, a plant-based option, or an unflavored option, a product is available to meet your needs.
With careful consideration and guidance from a healthcare professional, creatine supplements can be a safe and effective way to enhance athletic performance and support overall health and wellness.
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Supplements must be taken carefully and under expert guidance for maximum benefit. Please consult your doctor before starting any supplements to weigh the pros and cons and side effects if any, and especially if you have any pre-existing health condition.