Creatine, which type is best?

Reflex Creatine products

In the 20 years since starting Reflex Nutrition we have witnessed every single variant of creatine come to the market promising great things. I am often asked why we don’t offer some of these so called “uber” creatines? Well we would if the people behind these so called “uber” creatines offered some really strong evidence to show their superiority over creatine monohydrate. But there isn’t any. Perhaps more worryingly is the fact that almost none of these new types of creatine have any long term safety studies. Especially worrying is Creatine Nitrate and I’ll get to that later.

At Reflex Nutrition we have worked very closely with creapure since the beginning nearly 20 years ago! Creapure is factually the most used, most proven and safe form of creatine in the world. In the 20 years that Reflex and Creapure (now owned by AlzChem) have been supplying creapure products literally billions of servings have been consumed the world over. Olympic athletes, professional athletes and amateur athletes have enjoyed significant benefits from it. With such an unblemished history you really need to ask yourself why you would risk your health using another form? So let’s just look at all of the various forms and you will be surprised to see just how many there are;

Creatine anhydrous
Creatine α-ketoglutarate
Creatine ketoisocaproate
Sodium creatine phosphate
Creatine ethyl ester
Creatine citrate
Creatine gluconate
Creatine orotate
Creatine malate
Creatine pyruvate
Creatine taurinate
Carnitine creatinate
Creatine methyl ester HCl
Creatine α-amino butyrate
Creatine pyroglutamate
Creatine decanoate

I’m sure there will be more and no doubt there are probably some I have missed, this list has come from a published scientific study that looked into all of the above forms of creatine.

The “Analysis of the efficacy, safety, and regulatory status of novel forms of creatine” study can be found on, it was published in 2011 so is now 4 years old, their findings are unlikely to change overtime because there is one common finding with all of these different types of creatine. None were found to be any more effective than creatine monohydrate. None!

I quote their final paragraph from the studythere is little to no evidence supporting marketing claims that these newer forms of creatine are more stable, digested faster, and more effective in increasing muscle creatine levels and/or associated with fewer side effects than CM. “

If you are a supplement company focused on marketing every conceivable form of creatine then this study is bad news because it paints a very clear picture for consumers in a clear fashion. That last paragraph is all people need to understand. I find it rather frustrating to see so many companies touting the so called benefits that simply don’t stand up when rigorously investigated. The simple truth is that some supplement companies simply lack the basic knowledge to even understand the basics, personally I think they are too focused on trying to deliver the next best thing with little regard to efficacy and safety of the consumer.

This leads me to Creatine Nitrate. Personally I wouldn’t touch it. There are two reasons. The first is simple, it’s no better than creatine monohydrate and has no proven long term safety studies. Second, and perhaps most worryingly of all there is an article in the Journal of Applied Physiology warning about the potential carcinogenic effects of Creatine and Nitrates from food and supplements.

I suggest you read the “Beware of the pickle: health effects of nitrate intake” article before even consider using Creatine Nitrate or other Nitrate supplements.

I’m a firm believer in practising what you preach, I use supplements every day. I love my job and the different things we do at Reflex Nutrition that make us different. I can tell you no that there is absolutely no way that I would ever make a supplement that I personally would not use. I’ve been here long enough to know what works, what doesn’t, what is safe and what is not!

So what Creatine is best? The one we’ve been using for 20 years, Creapure.

Purchase these products!

James Phillips

Founder of Reflex Nutrition in 1996. James Phillips has arguably more first-hand knowledge with regard to the manufacture and design of whey protein and sports nutrition products than anyone in the industry today. There is little this man does not know about supplements during his 20 years in the business.

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