Key takeaways
- Creatine monohydrate is the form used in the vast majority of research.
- Creatine HCl dissolves more easily in water, but that hasn't been shown to make it work better.
- The authorised UK claim is for 3g of creatine a day; smaller “concentrated” doses aren't covered by it.
- Monohydrate usually costs a fraction of HCl per day.
In this guide
Side-by-side comparison
| Monohydrate | HCl | |
|---|---|---|
| Research | Hundreds of studies | A small number |
| Creatine per gram | About 88% | About 78% |
| Mixes in water | Needs a stir; can settle | Dissolves easily |
| Covered by UK claim | Yes, from 3g creatine a day | Only at 3g creatine a day |
| Typical cost | Low | Often several times higher |
The HCl marketing claims
“Better absorbed.” HCl dissolves more readily in water, but monohydrate is already very well absorbed. Dissolving faster in a glass isn't the same as getting more creatine into your muscles.
“You only need a tiny dose.” Muscle creatine stores rise based on how much creatine you take over time. A 1g dose of HCl gives you less than 1g of creatine. The authorised UK claim applies to a daily intake of 3g of creatine.
“No bloating.” Bloating with monohydrate is usually linked to big loading doses. A steady 3 to 5g a day rarely causes problems. Our guide to creatine bloating explains more.
The authorised claim: creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3g of creatine.
Cost per serving
Compare products by the cost of 3g of actual creatine, not the cost per scoop. HCl products often use small scoops that look cheap per serving but don't reach 3g of creatine.
Which should you choose?
- Most people: plain creatine monohydrate, 3 to 5g a day, every day
- Hate gritty drinks: mix monohydrate into a smoothie or yoghurt, or try gummies vs powder
- Competing athletes: choose a product made in a batch-tested facility
100% pure · halal & kosher approved · vegan
Creatine Monohydrate
- 4.4g creatine per 5g serving
- Creatine increases physical performance in successive bursts of short-term, high-intensity exercise
- Made in an Informed Manufacturer facility
HALAL10 10% off your first order
Shop Creatine →Creatine isn't suitable for under-18s, or during pregnancy or breastfeeding. If you have kidney problems or take regular medication, speak to your GP first.
Questions people ask
Is creatine HCl stronger?
No. Gram for gram, it contains slightly less creatine than monohydrate.
Does HCl cause less bloating?
There's little good evidence. Skipping a loading phase usually avoids bloating with monohydrate.
Can I switch from HCl to monohydrate?
Yes. Just take 3 to 5g of monohydrate a day.
Is micronised creatine different?
It's monohydrate ground finer so it mixes better. It works the same way.
Is creatine halal?
Creatine is made synthetically, not from animals. Check the product is halal approved and the capsules or flavourings are suitable.
Sources: EFSA: creatine and physical performance · GB NHC register
This article is general information, not medical advice. Food supplements should not replace a varied, balanced diet and healthy lifestyle.
