Should I Take Creatine in Pill or Powder Form?

Whether you’re a seasoned athlete or someone just getting into a workout routine, you may be interested in a supplement you can take to help improve your performance. One popular supplement is creatine — a chemical naturally found in your body that helps your muscles make energy, according to the Mayo Clinic.

While creatine is often praised by athletes and fitness influencers, there’s not a lot of high-quality research surrounding its effectiveness. In fact, most studies done on the supplement are small, outdated, or paid for by companies that make supplements.

That said, it’s still generally considered safe to use for most people, says the Mayo Clinic. Keep in mind that creatine supplements are not as strictly regulated by the FDA as prescription medications. When shopping, aim to find quality supplements that have been third-party-tested by brands like NSF, NSF for Sport, or ConsumerLab. And you should always talk to your doctor before trying any new vitamin or supplement.

Here, learn whether the pill or powder form of creatine is right for you, how to take it, and other safety tips to keep in mind.

Creatine Pills vs. Powder

Deciding between creatine pills and powder is largely about your personal preference.

If you have no problem swallowing a pill, taking creatine in this form can be a great way to make sure you’re getting the same amount each time. A typical pill may contain 2.5 grams (g) to 5 g 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. Powders tend to be more prevalent than pills, so this form may be easier to find. Typically, one tablespoon of powder contains 5 g of creatine.

Digestion time may be slightly different between the two forms of creatine. Your stomach has to break down a pill, which may take longer to digest than the powder itself or the powder mixed with other ingredients.

Convenience may also factor into your decision. You might prefer the ease of swallowing a premeasured pill as opposed to the potential mess of having to measure and mix the powdered creatine.

How to Take Creatine

When starting a creatine routine, some people load up with larger doses for the first few days. This loading phase involves taking 20 g to 25 g of creatine daily, breaking the doses up during the day, for five to seven days, says the Cleveland Clinic. Then, settle into a maintenance dose of 3 g to 5 g per day. The loading phase isn’t a good fit for everyone, however, and the Cleveland Clinic says you can skip this and instead start with the regular maintenance dose to limit side effects.

Creatine is available over-the-counter in pill, gummy, and powder forms. Take powdered creatine by mixing it in a beverage (such as juice, coffee, or water) or blending it in a fruit smoothie.

Adding powdered creatine to a shake or taking a pill with a snack or meal can help your muscles retain more of the creatine, according to the National Academy of Sports Medicine (NASM).

Make sure you’re drinking enough water while taking creatine for optimal results and to avoid dehydration. Look for light yellow urine to know you’re hydrated.

Although creatine is generally considered safe to use for up to five years in some studies, don’t take a higher dose than recommended, says the Mayo Clinic. There’s very little research looking at creatine use during pregnancy or breastfeeding, according to the Cleveland Clinic.

Those with kidney disorders should also talk with a doctor before trying creatine, which can worsen kidney issues. You should also talk to your doctor before trying creatine supplements if you have diabetes, liver disease, or bipolar disorder.

The Bottom Line

Whether you decide to take creatine in powder or pill form is largely up to your personal preferences, as long as you’re taking an appropriate dose.