The Best Creatine Supplements for Weight Loss 2024
Creatine has been getting more and more attention lately, as so many people look to make their workouts and diets more effective for them. If you’re on a weight loss journey, you might feel strongly about finding ways to support your muscle growth and strength while still losing weight, because this can make a big difference when it comes to your overall health and wellness goals. If that sounds like you, a creatine supplement might be right for you, but they’re not all made exactly the same. There are a lot of options out there and they're not all created equal, so it's a good idea to do your research before deciding which supplement you want to take. Luckily for you, creatine is a really simple supplement, which means that you can find a ton of really wonderful options at just about every price point. Not only that, but you really don't have to spend a lot more to find a good one. Affordable creatine supplements are, generally speaking, just as good as the more expensive versions when it comes to the benefits you'll get from the added creatine. From the price point to the supplement itself and beyond, choosing the right product for you and your needs can help you make the most of it. Knowing the best creatine for weight loss can help you narrow things down and make the best choice for you. While there's a lot of information out there, your doctor or another trusted professional healthcare provider can help you determine if a creatine supplement might be right for you and how to choose the best one. Here’s a bit on why I love creatine, my top picks for a creatine supplement, and why I would recommend looking into the potential health benefits of creatine supplementation a bit further.
What is Creatine and Why is It Good for Weight Loss?
Creatine helps our muscle strength by helping boost the ATP (adenosine triphosphate) in our bodies (the main energy source for your muscles). It occurs naturally and produces the energy you need during hard, intense workouts. You can ingest creatine through red meat, seafood, and animal milk, and your body also produces a bit of creatine every single day. Creatine supplements work to boost the amount of creatine in your muscle tissue, making it even easier for you to perform at a higher level and build the lean muscle you’re working towards. Because it helps you power through your workouts and protect your muscles, it can be really great if you’re trying to lose weight, especially if you’re focused on maintaining—or building—strength.
Creatine can help:
Increase the energy you have available during workouts, helping you power through a final set or lift that heavier weight.
Retain muscle, which in turn can help you slim down.
Recover from a workout or activity more quickly and effectively, making it easier for you to get back into the gym the next day.
If you’re thinking about adding creatine to your routine, timing and consistency are key to maximizing its benefits. Unlike some supplements that need to be taken right before or after a workout, creatine doesn’t require perfect timing to be effective. Instead, it works best when you take it consistently over time, allowing your muscles to reach and maintain saturation. This means you can add it to your morning smoothie, mix it with water midday, or even include it in your post-workout shake—whatever works best for your routine.
If you’re looking to lose weight while maintaining muscle, combining creatine with a well-balanced diet and structured workout program can be a game-changer. Whether your focus is strength training, high-intensity interval training (HIIT), or endurance-based workouts, creatine will support your ability to push harder, recover faster, and sustain the lean muscle you’re working to build.
You can purchase creatine supplements in a number of different forms, but one of the most important things to remember is that you don’t need to splurge on anything especially fancy or high-tech just because you want to try incorporating creatine into your routine. The most effective form of creatine supplement, whether it's a powder or a gummy, is going to be the one you'll actually use. The only thing you have to do is to make sure the supplement you ultimately choose is creatine monohydrate. While there are multiple forms of creatine, creatine monohydrate is the one that's easiest to find and the best for what we're looking for. If you’re not sure which supplement might be right for you, speaking with a qualified health professional who knows your personal health and body can help you figure out where you should start.
Here are a few of the best creatine supplements (or, at least, my personal favorites, as a personal trainer and health coach):
1. Create Creatine Gummies: Best Creatine Gummies
Price: This easy and convenient creatine supplement is the most expensive of those I'd recommend. It's three $$$.
Who it’s for: These creatine gummies are so simple to incorporate into your routine. You don’t have to blend into a smoothie or mix into a shake or other beverage. Simply eat the number of gummies you need to get your daily amount of creatine and move on with your day, no blender required.
Why I like it: I love how convenient these creatine gummies are! They’re so easy and take basically no effort to incorporate them into your routine. That's especially true if you don't already have a protein shake or smoothie routine to easily incorporate a powder version of this supplement. If it just sits in your cabinet, your creatine supplement isn't useful, so if you're not a powder person, you might want to consider splurging on the gummies. That being said, they also have some sugar in them, meaning they might not be the right fit for everyone, and they’re pretty expensive, which also isn’t the right choice for everyone.
2. Thorne Creatine Monohydrate: Moderately Priced From a Brand Known for Quality
Price: This creatine supplement is the most moderately priced, middle-of-the-road option on my list of top picks. It's roughly two $$.
Who it’s for: Anyone who wants a good, un-fussy creatine supplement from a brand that’s well-known for high quality standards.
Why I like it: Thorne has a great reputation for high-quality supplements, known all over for its rigorous testing standards and clean, safe ingredients. This creatine powder is unflavored and easy to add to a smoothie, protein shake, or even just a simple glass of water. Because the price point is good, you can pretty easily try this product to see if it’s a good fit for you without feeling like you’re taking much of a risk. You know that you're getting what you paid for with this creatine supplement and that can be a big pro for some people.
3. Bulk Supplements Creatine Monohydrate: Affordable and Solid
Price: This creatine supplement is the most affordable of the ones I'm most likely to recommend. It comes in around just one $.
Who it’s for: Those looking for a great option that's still plenty effective but that won’t break the bank.
Why I like it: I love a super affordable yet effective product and I firmly believe that you don't have to spend a ton on a creatine monohydrate supplement in order to get a good, solid product! This brand offers creatine in a few different forms and sizes, meaning it’s pretty easy to find one that may work best for you. It’s unflavored, just like some of the other creatine offerings on the market, which makes it easy to add to a bunch of different beverages so you can incorporate it into your routine.
What Kind of Creatine Monohydrate is Right For You?
Creatine monohydrate is an easy supplement to incorporate into your routine. Powders can be mixed into most cold beverages and the gummies don’t even need to be added to anything. Most brands of creatine monohydrate should work well for you, though it’s a good idea to check the ingredient list and make sure the product is just pure creatine monohydrate. Although some of the pricier options include extra added ingredients designed to further support your overall wellness (not to mention splashy marketing campaigns and fancy labels), creatine is one supplement that you definitely don’t need to splurge on. Just make sure you’re using one that comes from a trusted brand and that you’ll actually incorporate into your routine. Not sure which brand, type of creatine, or specific product is right for you? Talk to a trusted health pro who can help lead you in the right direction, especially if your ultimate goal is to use it to help you slim down.
Simple is just fine when it comes to a creatine monohydrate supplement. There's no need to spend a lot of a product because of how it looks or any supposed added benefits. The basic version works just as well as the fancier ones when it comes to getting the benefits you're looking for from your creatine supplement.
Tips to Keep in Mind When Adding Creatine to Your Routine
Whether you’re hoping to use creatine for weight loss or you just think it can help boost your workout routine, there are a few things to take into consideration before adding the supplement into your routine:
Don’t overdo it: Only take the amount recommended to help you maintain your creatine levels. Make sure you’re not upping your intake too much. Supplements can have serious impacts on your overall health and wellness, for good and for bad.
Drink tons of water: If you add creatine monohydrate into your regular routine, make sure you’re keeping yourself plenty hydrated with lots of water. Creatine can pull water into your muscles, causing you to retain water, but—though it might sound counter-intuitive—staying hydrated can help minimize the effects.
Make sure you take your supplement every day: Supplements don’t work overnight (not even creatine), so you need to make sure you’re taking it regularly, even on days when you're not working out. If the version of creatine you have doesn’t work your routine, try switching things up. Opt for gummies over powder or vice versa.
Chat with your doctor: Before you start taking a creatine supplement (or anything else, really), it's a good idea to talk to a trusted healthcare provider who can help you determine if the supplement might be right for you and which specific product you may want to try. They'll have a better picture of your overall health and can guide you towards the better choices while helping you think through any potential side effects or pitfalls. Plus, they'll know if the supplement you want to try may interact with any of the other supplements or prescribed medications you're already taking on a regular basis.
Can Creatine Boost Brain Health?
Some recent research suggests that creatine can help boost brain health, especially for women. Because ATP helps support neurons it may have the ability to help with mood and cognitive function. If you’re experiencing hormonal changes due to perimenopause or menopause or are noticing other mood swings, consider talking to your health providers about adding creatine to your supplement routine.
FAQs
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Creatine is built from three amino acids and is found in your muscles and brain. You generally get your creatine supply from red meat and seafood, plus your body makes about 1 gram of creatine a day. Creatine helps feed your muscles, giving them energy as you power through a workout. That’s one of the reasons why people who have specific training goals often consider adding a creatine supplement into their routine
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While most people can take creatine, if you have certain medical conditions, it may not be advised. If you have high blood pressure, kidney disease, or liver disease, you shouldn’t take creatine. If you’re not sure if creatine will be safe for you to take, check with your doctor.
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If you’re hoping to use creatine to help you lose weight, you probably want to know if it can actually cause you to gain weight. As it turns out, it can, but it might not be as bad as you think. Any weight gain from taking creatine is typically from water weight caused by your muscle cells retaining water, bloating, or an increase in muscle mass (muscle weighs more!)—it’s usually not from fat, unless you’re eating many more calories than you were before you started taking the creatine supplement.
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They are generally considered to be safe to take, but it’s still a good idea to check with your doctor because if you have some conditions, like high blood pressure, kidney disease, or liver disease, or you’re pregnant, you shouldn’t add a creatine supplement to your diet. If you have any chronic conditions, it’s especially important to work closely with your doctor before adding, removing, or otherwise switching up your supplement routine.
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Yes! Women can benefit from taking a creatine supplement just like men can, particularly if they're looking to build muscle or training for particularly intense activities (like playing hockey, when you need to have lots of energy available for a prolonged period of time).
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If you add a creatine supplement to your diet, you may notice a few potential benefits. You might notice that your workouts are better, your muscle recovery after a workout happens much more quickly, your muscle mass may increase, muscle injuries may not be as bad, you may experience fewer painful muscle cramps and less muscle tightening. Essentially, adding a creatine supplement to your regular wellness routine should help your muscles feel and work better.
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If you add a creatine supplement to your routine, you may notice a few side effects, even though creatine is considered to be fairly safe. Again, it’s important to work with your doctor or a trusted medical professional when adding supplements into your diet. Potential side effects of creatine supplementation include: weight gain due to muscle growth or water retention, lots of sweating, dizziness, nausea, vomiting, and diarrhea.
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You can take your creatine supplement at any time of the day. The most important thing to remember when adding in a creatine supplement is to take it every day.
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Although professional athletes need to be careful about any supplements they're taking as there's always some risk associated with ingredients and contamination that could present problems for those competing professionally, if you're just an active person who likes participating in a variety of athletic endeavors or playing organized (but not professional) sports, you may notice that adding a creatine supplement into your health and wellness routine can help with exercise performance and strength training.
Final Thoughts about Creatine Supplements
Adding a creatine supplement into your routine can make a big difference in your overall health and wellness if you’re pairing it with plenty of water and exercise. If you have weight loss goals, creatine supplements might be a good tool for you alongside a healthy diet and physical activity. Regardless of the form of creatine you prefer—easy, convenient creatine gummies, high-quality, well-trusted Thorne creatine monohydrate powder, or affordable Bulk Supplements creatine, the best creatine for weight loss is going to be the one you take and use regularly. Just like with anything health-related, consistency is key!
Have you tried creatine before? If so, tell me about your experience in the comments below.
*Medical Disclaimer: This post is not medical advice. Please consult a qualified healthcare provider for personalized care or advice related to any dietary supplement or other related concerns.*
