Creatine Powder vs Pills: Which is Best Form for You?

Perhaps second only to whey protein, creatine is one of the most thoroughly investigated sports supplements. 

It's a compound that the human body produces naturally and is found in foods like red meat. However, there's conclusive evidence that increasing creatine levels via supplements can have a positive effect on one's strength and athleticism when engaged in high-intensity exercise. 

Below, we look at the most highly rated creatine supplements available on the market and at the pros and cons of powders vs. pills so that you can determine which is the better option for you. 

Creatine Supplements – Which Have the Best Reviews?

Creatine in Pill Form

The table below shows some of the best creatine pills according to consumers. As shown in the table, fitness enthusiasts especially rate Myprotein's Micronised Creatine Capsules. All of the pills in the table are unflavoured and do not contain artificial sweeteners. 

Table 1. Creatine Pills from Myprotein (MP), Optimum Nutrition (ON), and Bodybuilding Warehouse (BW)

If you're interested in the different forms of supplements, you might also like my article comparing BCAA pills and powders. 

Creatine in Powder Form

The table below shows the best creatine products in powder form according to those who have tested them. As shown in the table, when looking at creatine in a powdered form, Myprotein's Creatine Monohydrate Powder is rated most highly. 

Table 2. Creatine Powders from Myprotein (MP), Optimum Nutrition (ON), and Bodybuilding Warehouse (BW)

You might also be interested in my articles comparing beta-alanine and creatine, comparing creatine and l-carnitine, and comparing creatine and whey protein for muscle gains. 

Creatine Gummies

As you can see in the table, there's little to separate the most popular creatine gummies—they're all rated 4.4 out of 5 and have 0.5 grams of creatine per gummy. At the time of writing, however, Myprotein's creatine gummies are slightly cheaper than the other options. 

Table 3. Creatine Gummies from Myprotein (MP), Revigr (R), and RX Performance (RX)

You might also like my article comparing creatine and glutamine for different fitness goals or my article on the best budget creatine supplements. 

What are the Pros of Creatine Powder and Cons of Creatine Pills?

Creatine powders tend to receive slightly higher ratings than creatine pills. The average rating for the powders in Table 2 is 4.6, while the average rating for the pills in Table 1 is 4.45. However, which is best for you comes down to personal preference. Here are some factors to consider when deciding between the two: 

Pros of Creatine Powder:

• Easier to Adjust Dosage: Allows for precise control over dosage, enabling users to customise their intake.
• Cost-Effective: Generally more affordable per serving compared to pills.
• Faster Absorption: Mixes easily with liquids, leading to quicker absorption in the body.
• Versatility: Can be added to protein shakes, smoothies, or other beverages, offering flexibility in consumption.

Cons of Creatine Pills:

• Fixed Dosage: Less flexibility in adjusting the dosage, which can be limiting for those needing specific amounts.
• Slower Absorption: May take longer to dissolve and absorb in the body compared to powder.
• Potentially Larger Serving Sizes: Multiple pills may be required to reach effective doses, which can be inconvenient.
• Higher Cost per Serving: Typically more expensive per serving than powder forms.
• Less Versatile: Limited in how it can be consumed, generally requiring water to swallow.

You might also like my article on the benefits of creatine for amateur and professional athletes. 

What are the Pros of Creatine Pills and Cons of Creatine Powder?

Pros of Creatine Pills:

• Convenient and Portable: Easy to carry and consume, making it ideal for on-the-go use.
• No Taste: Pills are tasteless, avoiding the sometimes unpleasant taste or texture of creatine powder.
• Precise Dosage: Each pill contains a consistent dose, ensuring accuracy and ease of use.
• No Mixing Required: Simply swallow with water; no need to mix into liquids or deal with potential clumping.
• Longer Shelf Life: Pills generally have a longer shelf life than powders, which may degrade if exposed to moisture.

Cons of Creatine Powder:

• Taste and Texture: Some powders can have an unpleasant taste or gritty texture, which can be off-putting.
• Requires Mixing: Must be mixed with a liquid, which can be inconvenient and time-consuming.
• Potential for Clumping: Creatine powder can clump if not mixed properly, making it less pleasant to consume.
• Less Portable: Bulkier and less convenient to transport compared to pills.
• Shorter Shelf Life: May degrade over time if exposed to moisture, requiring careful storage.

You might also be interested in my article comparing creatine and amino acids. 

What are the Benefits of Creatine?

As discussed below, there's extensive scientific evidence that increasing your creatine levels through supplements can promote increases in strength, muscle size, exercise performance, and even brain function. 

Muscle Strength

A systematic review and meta-analysis of randomised controlled trials (RCTs), including several long-term studies, shows that creatine supplementation significantly improves skeletal muscle strength in adults (Dos Santos et al., 2021). The studies reviewed typically had participants taking a daily dose of 5 to 20 grams of creatine monohydrate.

Scientific studies on creatine are also considered in my article on the best supplements for increasing strength. 

Muscle Mass

A study published in the European Journal of Applied Physiology reported that long-term creatine supplementation, when paired with resistance training, led to a significant increase in muscle growth in women compared to those taking a placebo (Aguiar et al., 2013).

If you're a woman looking to take your muscle mass to new heights, you might like my articles on the best muscle-growth supplements for women. 

Athletic Performance

A study in Applied Physiology, Nutrition, and Metabolism assessed rugby players' muscular endurance by counting the repetitions they could perform on bench press and leg press at 75% of their maximum capacity. Following eight weeks of supplementation with either creatine or a placebo, the group receiving creatine showed significantly greater improvements in bench press and leg press performance than the placebo group (Chilibeck et al., 2007). In this study, the participants took 0.1 grams of creatine per kilo of body weight per day (e.g., a 100-kilo individual would take 10 grams). 

My article on the best muscle-building supplements for over 40s also considers how more mature healthy adults can use supplements to enhance athletic performance. 

Cognitive Function

A systematic review of RCTs concluded that creatine supplementation may enhance short-term memory and intelligence/reasoning in healthy individuals (Avgerinos et al., 2018). 

The potential health benefits of supplements like creatine are also examined in my article on the best muscle-building supplements for seniors. 

Common Questions About Creatine

Q: Do creatine supplements undergo third-party testing?

A: It depends on the company, though large supplement companies, like Myprotein and Optimum Nutrition, tend to have their products tested by external agencies. 

Q: How do creatine supplements work?

A: Supplementing with creatine works by increasing levels of creatine phosphate in muscle cells, enhancing adenosine triphosphate (ATP) production, which is crucial for high-intensity activities (e.g., a quick sprint).

Q: What are the common side effects of creatine supplementation?

A: Creatine supplementation, especially during the loading phase, may lead to water retention and slight weight gain, but these side effects are generally manageable and temporary.

Q: Are there different types of creatine?

While various forms of creatine, such as creatine HCL and creatine ethyl ester, are available, most scientific evidence supports the efficacy of traditional creatine monohydrate, making it the most well-researched and reliable option.

Q: How much creatine should I take?
A: A typical creatine dose is around 3-5 grams per day, which is generally enough to see results. 

Q: Is creatine a magic pill for muscle gains?
A: Creatine is not a magic pill, but it is known for supporting muscle growth and enhancing performance during high-intensity activities. It’s important to combine creatine with a balanced diet and a solid training programme to see the best results.

Q: What should I consider when choosing the right supplement?
A: The most important thing when choosing the right creatine supplement is to ensure it fits your personal needs, whether it’s for ease of use, cost, or specific goals like energy production. Traditional creatine powder remains the best deal for most people, but depending on your routine, pills or other forms might be your preferred choice.

Q: Can I get the same benefits from food supplements?
A: While creatine is found in small amounts in certain foods like red meat, it’s difficult to consume enough through diet alone to match the benefits of a dedicated creatine supplement. Supplementing is the most efficient way to increase creatine levels in the body for optimal performance.

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

References

• Aguiar, A. F., Januário, R. S., Junior, R. P., Gerage, A. M., Pina, F. L., do Nascimento, M. A., Padovani, C. R., & Cyrino, E. S. (2013). Long-term creatine supplementation improves muscular performance during resistance training in older women. European Journal of Applied Physiology, 113(4), 987–996. https://doi.org/10.1007/s00421-012-2514-6
• Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013
• Chilibeck, P. D., Magnus, C., & Anderson, M. (2007). Effect of in-season creatine supplementation on body composition and performance in rugby union football players. Applied Physiology, Nutrition, and Metabolism, 1057, 1052–1057.
• Dos Santos, E. E. P., de Araújo, R. C., Candow, D. G., Forbes, S. C., Guijo, J. A., de Almeida Santana, C. C., Prado, W. L. D., & Botero, J. P. (2021). Efficacy of creatine supplementation combined with resistance training on muscle strength and muscle mass in older females: A systematic review and meta-analysis. Nutrients, 13(11), 3757. https://doi.org/10.3390/nu13113757