From the Research
Creatine monohydrate is the recommended form of creatine supplementation due to its extensive research backing, proven efficacy, and established safety profile. The typical effective dose is 3-5 grams daily, which can be taken at any time of day with or without food 1. Creatine alkaline (also called buffered creatine) offers no significant advantages over the monohydrate form despite often being more expensive. Research consistently shows that creatine monohydrate is highly effective for increasing muscle phosphocreatine stores, enhancing strength, power output, and muscle mass when combined with resistance training 2. The alkaline form was developed with claims of improved absorption and reduced side effects like bloating, but scientific evidence does not support these claims.
Key Points to Consider
- Both forms are generally safe for healthy individuals, with creatine monohydrate having decades of safety data 3, 4, 5.
- Some users may experience mild digestive discomfort or water retention initially with either form, but these effects typically subside.
- For best results with any creatine supplement, consistent daily intake is more important than timing, and maintaining adequate hydration is recommended.
- It is essential to note that creatine supplements may transitorily rise serum creatinine levels and mimic a kidney disease, but they are safe and do not cause renal disease 5.
- Reports of kidney damage associated with creatine use are scanty, and creatine supplements should not be used in people with chronic renal disease or using potentially nephrotoxic medications 4, 5.
Safety and Efficacy
The safety and efficacy of creatine monohydrate have been extensively studied, and the evidence supports its use as a safe and effective supplement for increasing muscle performance and strength 1, 2. In contrast, the benefits of creatine alkaline are not supported by scientific evidence, making creatine monohydrate the preferred choice for supplementation. Overall, creatine monohydrate is the recommended form of creatine supplementation due to its proven efficacy, safety, and extensive research backing.