It’s been awhile. I wanted to say thank you for still being here.
I’ve taken the last couple of months to be completely consumed by the holidays and my work with Belle Labs. I’m excited to be back!
You may notice things feel a bit more stripped back and simple around here. That’s on purpose. I’m actively trying to reduce complexity so that everything I’m doing is actually sustainable. For me, and for this newsletter.
As always, thank you for sending in your questions. I am doing my best to get through them with the upcoming issues! Let’s get into the topic for this week.
All this talk about creatine and I thought, well, it’s probably time for me to try it for myself. Like most supplements, creatine comes in endless forms. Creatine HCL, buffered creatine, micronized creatine. The list goes on. Each one claiming better something.
The question then becomes: which one is actually the best? And by “best,” I mean, effective, safe, and worth taking long term.
A quick reality check on supplement science
We know that the supplement market is… a lot of marketing. And we are not immune to it.
It’s worth noting that supplement companies fund a large portion of supplement research (makes sense). This includes creatine companies funding creatine studies.
This is inevitably a source of potential research bias, but it’s what we have. We can at least say that we’re going into this eyes wide open.
With that backdrop, here we go.
Are all forms of creatine created equal?
Short answer: No.
Longer answer: As far as we can tell, the simplest and cheapest option is still the best one.
What makes creatine effective
For creatine to be effective, it has to get into your muscle cells and stay there. That’s it.
The most effective creatine supplements do four things:
Get absorbed easily so your body can use them
Reaches muscles quickly
Enter muscle cells through a specific transporter
Stay stable long enough to do their job
Studies suggest that the purity matters most here. Higher purity creatine shows better absorption and efficiency than versions with measurable impurities.
Absorption is the real bottleneck
Creatine uptake depends on a transporter called CRT1. Exercise helps move this transporter to the muscle cell membrane, which is one reason creatine pairs well with training.
A few other factors influence how well creatine gets used:
Eating carbohydrates and protein increases insulin, which helps shuttle creatine into muscle cells.
High-fat meals may slow absorption by slowing digestion.
Hydration matters. Dehydration can impair uptake.
Age and muscle mass play a role. Younger people and those with more muscle tend to respond more efficiently.
Baseline creatine levels matter. If muscles are already saturated, effects will be smaller.
Gut health can affect absorption, as with nearly every oral supplement.
You might see micronized creatine marketed as superior. Micronization just means smaller particles that mix better in liquid. It does not change how creatine functions in the body.
Why creatine monohydrate remains the gold standard
The creatine market is crowded with alternatives claiming better absorption or fewer side effects. Creatine HCL. Creatine ethyl ester. Buffered creatine. And so on.
The research doesn’t back those claims.
Creatine ethyl ester has been associated with more gastrointestinal issues and reduced effectiveness. Creatine citrate contains less creatine per gram, meaning you need higher doses. Buffered forms haven’t shown meaningful advantages.
Across studies, none of these alternatives have consistently outperformed creatine monohydrate.
A note on Creapure®
Creapure® is a branded creatine monohydrate made in Germany. It’s reported to be over 99.9% pure and tested by independent labs. Many other creatine products are manufactured in China.
People often point to stricter EU manufacturing standards as the reason for its higher purity. Since purer creatine may absorb better, Creapure® is frequently positioned as the gold standard. Brands that use it usually make that very clear.
One thing worth noting: every study I’ve been able to find on Creapure® was funded by the company that produces it.
So take that information for what it’s worth.
What to do
If you want a practical takeaway on form, here it is:
🥄 Keep it simple.
3–5 g of creatine monohydrate once a day.
☕ Pick your format.
Choose micronized if texture matters to you. It mixes better, it doesn’t work differently.
💰 Save your money.
Creatine monohydrate remains the most effective and affordable option.
