Creatine has been researched for many decades as a dietary supplement. In reality, there have been over 1,000 studies that have shown that creatine is a top supplement for exercise performance (1). In addition, the monohydrate form is the best type of creatine available. Here are 7 reasons creatine monohydrate is the best choice.
1. Creatine Monohydrate is Scientifically Approved
The vast majority use creatine monohydrate. In addition, there are many forms of creatine such is liquid creatine, creatine ethyl ester, creatine hydrochloride, buffered creatine, and magnesium chelate. However, each of these types has been studied. Data on the effects of these types in humans are limited (2, 3, 4).
Studies on monohydrates have shown almost all the effects and benefits of taking creatine supplements. These benefits include muscle gain, enhanced performance, and potential brain advantages. Studies have shown that creatine can increase strength in weight training by 10 to 20 percent on average. In addition, studies show that creatine monohydrate is the most efficient for muscle gain (5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15).
2. Creatine Can Boost Exercise Performance
Creatine monohydrate has substantial health and exercises effects, including enhanced strength, stamina, and body mass. For their effects on exercise efficiency, several studies compared monohydrate and other types. Studies found that creatine monohydrate had better results than creatine ethyl ester and fluid forms (16, 17, 18, 19, 20, 21, 22).
One research discovered that monohydrate improved blood and muscle creatine content better than the ethyl ester. Another study revealed that the monohydrate form increased cycling performance by 10 percent compared to liquid creatine. However, some studies have suggested that buffered creatine and magnesium chelate may have the same effects as monohydrate (23, 24, 25, 26).
In particular, these forms can be efficient in strength and energy output. However, there is no scientific evidence to conclude that you should take any other creatine than monohydrate. Some latest forms may be promising (27).
3. Monohydrate is The Safest Form of Creatine
Many studies have shown that creatine monohydrate is safe. There is no valid scientific evidence to show its short-or long-term side effects. Creatine monohydrate is safe at greater doses. Although a typical daily dose is 5 grams, however, individuals have taken doses of up to 30 grams per day for five years reported no side effects (28, 29, 30, 31).
Weight gain is the only side effect of creatine monohydrate. This should not, however, be regarded as a bad thing. Creatine improves muscle cell water content and can also assist you to increase lean muscle mass. Any weight gain that you may experience as because using this supplement is because of muscle water content increases rather than fat (32, 33, 34, 35, 36, 37, 38).
4. May Enhance Mental Health
Besides its improvements in physical performance, it has also shown that creatine can improve mental health. Australian researchers gave 45 participants five grams of creatine supplements daily for a six-week. They found many of the participants showed improvement in memory (39).
5. It is easy to buy
Some new types of creatine, such as pre-workout supplements, are only accessible in multi-ingredient form. If you buy these, besides the one you want, you will pay extra. These are often useless ingredients and do not have the same effect as creatine. The hydrochloride and ethyl ester forms are accessible in a unique ingredient (40).
6. It is the Cheapest Supplement
Monohydrate is not only the simplest type of creatine but also the cheapest.
The creatine monohydrate is more accessible than any other form. Many firms produce this supplement. Therefore, the competition keeps the prices low.
7. May Boost Testosterone
It is prevalent that your testosterone decreases once you reach your thirties. You may experience a drop in energy, stamina, strength, and sex drive. Testosterone replacement therapy such as injections or a weekly patch is one option. However, there are tons of side effects. According to a study, respondents who took a daily creatine supplement improved their level of testosterone after a 10-week resistance training program (42).
Note: Ask your doctor for a blood test if you are worried about your testosterone concentrations.
The Bottom Line
Creatine is one of the most efficient exercise performance supplements. There are several kinds available, but the best type is creatine monohydrate. In addition, creatine monohydrate has the greatest safety record.
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