Creatine powder or pill: which option is best for you?

Whether you’re a seasoned athlete or someone who’s just starting a workout routine, you may have done some research on potential supplements you can take to help improve your performance. One popular supplement is called creatine – a chemical naturally found in your body that helps your muscles produce energy. Over-the-counter, it comes in pill and powder forms and can be purchased online or in some health food stores, according to the National Library of Medicine (NLM). Although creatine is often praised by athletes and fitness influencers, there isn’t much research into its effectiveness. In fact, most studies done on the supplement are limited and outdated. That said, it is generally considered safe to use, according to the NLM. (But of course, talk to your doctor before trying a new vitamin or supplement.) Find out here if creatine in pill or powder form is right for you, how to take it, and other safety tips to keep in mind. Keep in mind that creatine supplements are not as strictly regulated by the FDA as prescription medications. When shopping, try to find quality supplements that have been third-party tested by brands like NSF, NSF for Sport, or ConsumerLab. Creatine Pills or Powder Choosing between creatine pills or powder depends largely on your personal preference. If you have no problem swallowing a pill, this can be a great way to ensure that you are consuming the same amount of creatine each time. A typical creatine pill can contain between 0.7 grams and 2.5 grams of creatine per capsule, depending on the manufacturer. On the other hand, creatine powder might be your preferred choice if you like to mix powders into your morning coffee, pre-workout smoothie, or just plain water. The dosage will be a little different with this option, however, because one tablespoon of creatine powder is about 5 grams, which is slightly more than the pills. Besides dosage, digestion time may be slightly different between the two forms of creatine. Your stomach must break down a pill, which may take longer to digest than the powder itself or powder mixed with other ingredients. Convenience may also factor into your decision. You may prefer the ease of swallowing a pre-measured pill rather than the potential mess of having to measure and mix powdered creatine. How to Take Creatine When starting a creatine routine, many people take higher doses for the first few days. For example, you can take 5 grams four times a day for up to five days, according to Mount Sinai. Then you will settle into your maintenance dose of 2 grams per day. Taking your creatine with a carbohydrate like fruit or fruit juice can help your body absorb it better, according to Mount Sinai. Creatine powder can be mixed into a cup of juice or a fruit smoothie. Creatine capsules can be taken with a cup of juice instead of water. According to the National Academy of Sports Medicine, adding creatine powder to a shake or taking a pill with a snack or meal can help your muscles retain more creatine. Make sure you drink enough water while taking creatine for optimal results and to avoid dehydration. Look for light yellow urine to know you are hydrated. Although some studies generally consider creatine use safe for up to five years, do not take a higher dose than recommended. High doses can affect the health of your kidneys, liver, or heart, according to the NLM. There is very little research on creatine use during pregnancy, so it’s probably safer to skip the supplement when you’re expecting or breastfeeding, according to the NLM. The Bottom Line Whether you decide to take creatine in powder or pill form depends largely on personal preference, as long as you take an appropriate dose. FAQs