Key Takeaways
Creatine supplementation supports muscle quality as part of a holistic approach to metabolic health and healthy aging. Beyond muscle maintenance, creatine also supports physical and mental stress management, immune health, and even contributes to cardiovascular and cognitive well-being.1
Not all creatine forms and creatine supplements are the same, and it's worth comparing and contrasting them to understand which is right for you. Creatine monohydrate is the most popular and widely studied form of the compound.
A high-quality creatine supplement like AG1 Pro will support your body's muscle composition while simultaneously giving your body a daily dose of essential vitamins and minerals.
If you've been wondering how to choose a creatine supplement, follow this guide to learn about the nutritional information, testing, and certifications to look for.
Creatine is a molecular compound that's stored in your muscles and helps to supply them with energy. Creatine supplements help support muscle strength, power, and endurance during physical activity.2
Creatine is found mainly in animal-based foods (protein), such as beef and salmon. However, creatine supplementation provides larger amounts that may support athletic performance and muscle energy production.2 Supplementation is also especially useful if you're eating less because you're on a GLP-1, or if you're vegetarian or vegan.
So what makes a high-quality supplement? It's important to understand the variety of forms creatine comes in,3 any additional nutrients in the supplement, and all about the third-party testing & certifications.
While all of these are called "creatine," a creatine supplement can come in a few different forms.4
Creatine monohydrate
Creatine monohydrate is largely considered to be the best creatine powder. It is the most widely used, recommended, and studied.2,6 Since the majority of studies about creatine focused on creatine monohydrate, most of creatine's observed beneficial effects have been due to this form.
Creatine anhydrous
Creatine consists of a water molecule and a creatine molecule. In the creatine anhydrous form, the water molecule is removed from the creatine molecule. Water removal increases the amount of creatine in each dose, making creatine anhydrous 100% creatine by weight. Creatine monohydrate, meanwhile, is about 90% creatine by weight. But despite this difference in processing and concentration, creatine anhydrous studies do not show that it is more effective than traditional creatine monohydrate.
Long-term supplementation of creatine is a beneficial health choice. It helps your body bounce back from modern stressors, while helping to maintain lean muscle and functional muscle strength both daily and as you age. Of course, it's still important to remember that supplementation should support—not replace—a foundation of balanced nutrition that includes adequate protein, carbohydrates, and healthy fats.
Use this information to make an informed choice about which creatine form is going to be right for you. If one form seems to work better for you despite research leaning in favor of creatine monohydrate, that's normal. Not all bodies are the same.
AG1 Pro is one of the best creatine monohydrate supplements because it not only supplies your daily creatine needs but also provides other essential nutrients, vitamins, and minerals that support many functions in your body. It's a total-package formula, intended to support:
Creatine ethyl ester (CEE)
Creatine in this form is chemically modified to include an attached ester group. It is meant to be an alternative to standard creatine monohydrate. Some research has explored the particular absorption characteristics of CEE, though more studies are needed to establish clear differences from creatine monohydrate.6
Creatine hydrochloride (HCl)
This form of creatine has been marketed as having different solubility characteristics than creatine monohydrate. But studies have compared the effects of taking HCl versus creatine monohydrate, and the research shows that each is equally effective in supporting muscles, supporting normal hormone function, and enhancing body composition.5
Buffered creatine
Buffered creatine is the result of an attempt to improve the stability of creatine in the stomach by adding an alkaline powder. (In supplement chemistry, a "buffered form" refers to something that has been treated with alkaline mineral salts like calcium, magnesium, or potassium to neutralize its acidity.) But there is limited research examining the effects or superiority of buffered creatine.
Liquid creatine
Most creatine supplements come in "micronized" (powdered) form, but there are some drink versions in which the supplement is pre-dissolved. Research on pre-dissolved liquid creatine formulations has shown mixed results, possibly because creatine may break down when stored in liquid form for extended periods.7
Creatine magnesium chelate (CMC)
This form entails attaching (chelating) magnesium to the creatine molecule. Because magnesium also supports muscles, CMC is meant to help creatine enter muscle cells more effectively, but there is limited research proving its enhanced effects compared to the much-researched generic creatine monohydrate.
You can also get creatine in gummies, capsules/pills, chews/tablets, and liquid drops. If you prefer these forms of supplements, you can compare the types of creatine in these products and determine if they fit better with your routine for consistent consumption.
As always, as for which form is best, it comes down to what feels best for your body and your routine.
Our pick: We've opted to use the most widely studied and effective form of creatine in AG1 Pro. This formula has 5g of Creavitalis® monohydrate, a premium German-made micronized creatine monohydrate. It's a highly bioavailable form meant to support muscle strength and recovery so that you can show up strong every day.*
Look for clean, tested ingredients known to support your muscles and overall health. Check for serving size, keeping in mind that research suggests finding a supplement that offers about 3–5 grams of creatine per daily serving.8
To help verify purity and label accuracy, look for certifications such as NSF Certified for Sport® and Informed Sport.
AG1 Pro is formulated from AG1 Next Gen, but includes creatine and other beneficial ingredients that target muscle recovery and muscle strength as part of your overall health and wellness.*
A creatine supplement may be essential for individuals who are eating less due to GLP-1s. During periods of reduced calorie intake, maintaining muscle mass becomes especially important. Creatine can help maintain lean muscle mass, which is an important factor for a healthy body composition during weight management.
Creatine supplements provide targeted support of muscle performance while contributing to physical wellness in general—daily and over the long-term. They're most effective when used alongside other healthy habits, like physical exercise, positive mental health practices, and a balanced diet high in nutritious whole foods. In one drink a day, AG1 Pro provides you with a helpful serving of creatine as well as nutrients, vitamins, and minerals that support your whole body, every day.