Not All Creatine Is Created Equal

With all the recent hype of creatine, especially around the topic of neurological function and more, I thought it would be a good time to revisit the main (proven) benefit of creatine. With so many options available, some tried and true, some unnecessary, it’s easy to get lost in the noise, let us do the research so you don’t have to.

When you walk down the supplement aisle (or browse online), you’ll find dozens of creatine products, each one often claims to be “better absorbed,” “no bloating,” “increase strength,” etc. But how much of that is marketing? The truth is: the different forms of creatine do have meaningful distinctions. Some are well researched, some are gimmicks, and some may suit certain individuals better than others. My goal here: demystify the common forms (monohydrate, HCl, Kre-Alkalyn®, magnesium chelate, CER, Creapure®), and help you choose smartly. SPOILER: we strongly lean towards a high-quality monohydrate (especially Creapure®) as the go-to for most.

A quick overview: Why creatine helps

Before diving into variants, recall the basics. Creatine helps replenish ATP (adenosine triphosphate, aka energy in the cells) in high-intensity, short-duration efforts (sprinting, lifting) which allows you to do more work, recover faster, and ultimately build more muscle/strength. The vast majority of creatine research uses creatine monohydrate. 

In supplements, the differences are often about:

• solubility or uptake

• stability (how much converts to creatinine before absorption)

• side effects (e.g. GI distress, bloating, water retention)

• cost and purity

Before we begin, we reference creatinine, it’s important that you know the difference between creatinine and creatine.

A quick definition of creatinine (not to be confused with creatine): According to Merriam-Webster, “creatinine is a white, crystalline, strongly basic compound (C4H7N3Ocap C sub 4 cap H sub 7 cap N sub 3 cap O 𝐶4𝐻7𝑁3𝑂) that is a waste product of muscle metabolism, found in blood, muscle, and urine. Its presence and level, particularly in blood and urine, are used to evaluate kidney function. Healthy kidneys filter creatinine from the blood and excrete it in the urine.”

So now let’s walk through the main forms.

Creatine Monohydrate

What is it?

This is simply the creatine molecule bound to a water molecule. It’s the original, cheapest, most studied form. Because so much of the performance evidence is based on monohydrate, any other alternative needs to at least match it. 

Pros:

• Excellent track record

• Cost-effective

• Known safety profile (in healthy people)  

• Many formulations (micronized, buffered, etc.)

Cons/Trade off’s:

• Some users report bloating, GI discomfort, or “water weight” (mostly intracellular water), but this can happen with others as well  

• Solubility is modest, it’s not extremely water soluble, which can slow absorption in some cases, this isn’t necessarily bad, especially if you’re like most of us and forget to take it from time-to-time, it’ll stick with you longer  

Bottom line

For most people, a good, pure creatine monohydrate (especially from a trusted manufacturer) is a solid choice.

Creatine HCl (Hydrochloride)

What is it?

Creatine HCl involves bonding creatine with a hydrochloride group, supposedly increasing solubility and allowing effective absorption at lower doses, with fewer side effects like bloating. 

Pros:

• Better solubility in water = can mix easier

• Many users anecdotally say it causes less bloating or GI discomfort, but these can still occur in certain cases  

• You may be able to use lower doses (according to marketing claims)

Cons/Trade off’s:

• Harder to match the research base of monohydrate

• Unclear if lower dose really gives the same muscle saturation

• Some of the “less GI distress” claims are anecdotal, and not robustly proven

When it might suit you

If you’ve tried monohydrate and suffered GI issues or bloating, HCl could be a fallback to test. But proceed cautiously and compare performance outcomes (strength, volume) rather than trusting marketing alone.

Kre-Alkalyn® (Buffered Creatine)

What is it?

Kre-Alkalyn® is “buffered creatine” or creatine made with a higher pH (less acidic) to reduce breakdown to creatinine in the stomach. The name is trademarked in many products. Because of this buffering, marketers claim better stability, less waste, and less loading required. 

Pros:

• May reduce conversion to creatinine in the acidic stomach environment

• Some users report fewer bloating / side-effect issues

Cons/Trade off’s:

• Comparative studies often show less increase in muscle creatine, or similar to monohydrate, rather than clear superiority.  

• Because it’s a specialty / trademarked format, it’s usually more expensive

• Some of the “no loading needed” claims are overblown, you’re still relying on uptake kinetics

  • Personal anecdotal evidence:

    • This was the first creatine I took years ago, which was in pill form. I noticed substantially more bloating than traditional monohydrate, Creapure®, and HCI. Also noticed digestive distress.

    • In regards to loading, I feel it is unnecessary, regardless of the creatine you take. As long as you take it consistently, your body will absorb it, which will also allow it to go further and be less harsh on the body.

When it might suit you

If you want a buffered form to reduce digestive discomfort, it’s a possible choice, but don’t expect miraculous gains beyond what good monohydrate provides.

Magnesium Creatine Chelate

What is it?

Here, creatine is “chelated” (chemically bound) with magnesium. The idea: it may use different absorption pathways or reduce breakdown, and also deliver magnesium (a cofactor in many metabolic processes). 

Pros:

• Some early studies (e.g., 16-week trials) show benefits for repeated sprint performance (but this would most likely happen regardless of the type of creatine used above).  

• Could reduce creatinine conversion (in theory) due to different absorption route

• You get some magnesium benefit (if the chelation is bioavailable)

Cons/Trade off’s:

• The research is limited and smaller in scale than monohydrate trials.  

• Some results show no advantage over monohydrate for strength outcomes.  

• Cost is higher (per the cost, just take magnesium separate)

When it might suit you

If you already supplement magnesium or want a novel pathway, it’s worth exploring, but for now it’s not proven to reliably beat monohydrate (or Creapure®) for most users.

CEE / Creatine Ethyl Ester (CER)

What it is / claim

Creatine ethyl ester (sometimes shortened “CEE” or “CER”) attaches an ester group to creatine, aiming to increase lipophilicity (fat-solubility), perhaps improving cell uptake. 

Problems / criticisms

• Many studies show CEE degrades more readily into creatinine (i.e. is less stable) and is less effective than monohydrate at raising muscle creatine stores.  

• Because of the rapid breakdown, its claimed dose advantages tend not to hold up in real trials

• Due to the increased creatinine, this could be harsher on kidneys and throw off blood markers in some people, which would be a red flag for doctors

Conclusion

I’d strongly avoid CEE as a go-to form unless new, solid evidence emerges. It’s likely to cause a in performance relative to monohydrate in many cases.

Creapure® (a trademarked “high-quality monohydrate”)

Creapure® isn’t a separate chemical form; rather, it’s a brand / quality standard of creatine monohydrate made in Germany (Alzchem). It’s known for exceptionally high purity and rigorous testing to avoid contaminants like heavy metals and degradation products. Other claims are that it absorbs better than traditional creatine types (even other monohydrates), which most others are made in China.

Why care about purity / quality?

Because low-cost creatine sources (especially from less regulated markets) can have impurities (or cut with sodium or other contaminants), degraded creatine (converted to creatinine), or inconsistent potency. A high-quality monohydrate gives you confidence that your dose is pure and effective, and reduces risk of side effects tied to contaminants.

The Creapure® site itself recommends 3–5 g/day, states that a loading phase is not required, and emphasizes its quality certifications (Cologne List, ISO standards, etc.). 

If you’re going with monohydrate (and you should), choosing a Creapure®-labeled product is a smart way to ensure you’re getting what you pay for. These days, it’s easy to find some brands that cost nearly the same for Creapure® as other lesser quality options.

Choosing the Right One: A Practical Guide

Here’s a decision flow to help you pick:

1. Start with monohydrate (high purity / Creapure®) as your baseline.

   
   

   Because virtually all strong evidence is built on monohydrate, it’s the safest bet. If you respond well and see results with no side effects, stick with it.

2. Evaluate side effects / tolerability.

   
   

   If you experience bloating, gas, or stomach upset on monohydrate, you might try switching to a more soluble or buffered version (e.g. HCl or Kre-Alkalyn®). But track your performance and don’t downgrade absorption.

3. Check your budget and quality.

   
   

   If you get a very cheap creatine, purity might be compromised. Upgrading to a Creapure®-labeled monohydrate ensures better quality even at a slightly higher cost.

4. Don’t be swayed by marketing alone.

   
   

   Be skeptical of claims like “only 1g needed,” “no bloating,” “10× absorption,” etc. Always verify with third-party lab tests or published research.

5. Test in cycles.

   
   

   Try one form for 8–12 weeks (with strength/muscle benchmarks) before switching. Performance and gains are the ultimate test.

6. Watch hydration, dosage, and consistency.

   
   

   Regardless of form, staying hydrated and taking adequate daily dose (3–5 g or equivalent) is key.

Given the research, I always lean toward and recommend a high-quality monohydrate (specifically Creapure®) for most people. It offers the best balance of cost, scientific backing, safety, and predictability. We carry primarily MTS Creapure® Creatine with some other varieties we hand pick on occasion.

Only consider alternatives if you have specific tolerability issues or experimental interest and always monitor your actual strength / hypertrophy outcomes over time.

*Disclaimer: Creatine is intended for healthy adults 18 years or older. As always, consult your healthcare provider prior to beginning a new diet, supplement, and workout regimen. The claims in this article are research and opinion based and not meant for medical advice.

About the Author:

Chris Dunne is the owner of Iowa Strength, LLC; located in Independence, Iowa, is a professional bodybuilder, and has over a decade of experience in training and nutrition through practical application.