Creatine monohydrate: why this form and not another
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The market offers about ten forms of creatine — HCl, ethyl ester, kre-alkalyn, micronized... Only one has 700 studies behind it: monohydrate. Here's why the rest is mostly marketing.
Available Forms
| Form | Marketing | Reality |
|---|---|---|
| Monohydrate | Standard | 700+ studies, gold standard |
| HCl | "Better absorption" | Few studies, equivalence not demonstrated |
| Ethyl ester | "Cellular penetration" | Negative studies |
| Kre-alkalyn | "Optimized pH" | No proven superiority |
| Liquid | "More convenient" | Unstable, rapid degradation |
Why Monohydrate Wins
1. Sufficient Solubility
The famous "poor solubility" is marginal. Micronization solves 90% of the problem.
2. Near 100% Absorption
Absorption studies: > 95% oral bioavailability.
3. Proven Long-Term Safety
Studies up to 5 years, no warning signs.
4. Reasonable Price
2 to 4 × cheaper than "premium" marketing forms.
The Quality Criterion That Matters
Creapure® or traceable equivalent. German purity standard, the most recognized in Europe.
Avoid: low-grade creatines of undocumented origin — risk of contamination (creatinine, dicyandiamide).
Dosage
- 3 to 5 g/day.
- No loading phase needed.
- Anytime of day.
FAQ
Should micronized creatine be preferred? Slightly preferable for dissolution. No more effective in final absorption.
Creatine in capsules or powder? Powder: cheaper. Capsules: more convenient. No difference in effectiveness.
Conclusion
Monohydrate remains the gold standard of creatine. Everything else is marketing. Choose Creapure® or a traceable equivalent.