Creatine Powder vs Capsules: Which is Better?

by Nader Qudimat
Updated July 26, 2023

Creatine is a popular supplement for enhancing athletic performance and increasing muscle mass.

But when it comes to choosing between creatine capsules and powder, which one is the better option?

Let's dive into the science to find out.

Creatine Capsules vs. Powder: Quick Comparison

Creatine capsules offer a convenient and taste-free way to supplement with creatine, but they may be more expensive and not as quickly absorbed as the powder form.

On the other hand, creatine powder is a cost-effective and versatile option that allows for adjustable dosage but requires more preparation time.

It may not be as portable as capsules. 

Understanding Creatine

Creatine is a naturally occurring substance in our bodies, primarily in the muscles and brain.

It's involved in producing energy during high-intensity exercise and heavy lifting.

Supplementing with creatine can increase the creatine content in our muscles, improving exercise performance, muscle mass, and strength.

Creatine Capsules vs Powder: The Basics

Creatine supplements typically come in two forms: capsules and powder.

The primary difference between the two is the mode of delivery.

Creatine capsules are simply creatine powder encapsulated in a digestible shell, while creatine powder is often mixed with water or juice and consumed as a drink.

The Science Behind Creatine

Numerous studies have shown the benefits of creatine supplementation.

For instance, a meta-analysis found that creatine supplementation can significantly increase muscle strength and weightlifting performance.

Another study showed that creatine supplementation can enhance power output during short-term, high-intensity exercises.

The Science Of Creatine

Creatine is a molecule produced in the body and found in various foods, particularly meat.

It is crucial in energy production, specifically in rapidly demanding activities like weightlifting or sprinting.

Creatine works by aiding the production of adenosine triphosphate (ATP), the cells' primary energy currency.

When your muscles contract, they use ATP, breaking it down into adenosine diphosphate (ADP).

Creatine, stored in your muscles as phosphocreatine, donates a phosphate group to ADP, quickly converting it back to ATP, thus providing your muscles with a rapid energy source.

This process is particularly important during high-intensity exercise, as it can significantly increase your muscles' work before fatigue sets in.

This is the primary reason creatine is so popular among athletes and bodybuilders.

A study published in the journal Nutrients provides a comprehensive analysis of the molecular mechanisms of creatine supplementation.

The researchers identified several biological processes and pathways influenced by creatine supplementation, suggesting that its effects extend beyond simply providing an energy boost during intense exercise.

Benefits Of Creatine

Creatine supplementation has been shown to have several benefits, particularly about exercise performance:

  • Increased muscle strength:¬†Creatine supplementation has consistently increased muscle size and strength. This is likely due to an increase in water content of muscles (cell volumization) and increased protein synthesis.
  • Improved exercise performance:¬†Creatine supplementation can improve performance in high-intensity, short-duration exercises like weightlifting and sprinting. This is due to its role in ATP production, as discussed above.
  • Enhanced recovery:¬†Some research suggests that creatine supplementation may help recover post-exercise, reducing muscle damage and inflammation.

Side Effects Of Creatine

While creatine is generally well-tolerated and considered safe for long-term use, some individuals may experience side effects.

These can include:

  • Gastrointestinal discomfort:¬†Some people may experience stomach discomfort, diarrhea, or nausea when taking creatine, particularly at higher doses.
  • Water retention:¬†Creatine can cause water retention, leading to weight gain. This is typically more of a cosmetic concern and does not impact health.
  • Kidney damage (rare):¬†There have been rare reports of kidney damage in individuals taking high doses of creatine over a long period. However, these cases often involve individuals with pre-existing kidney problems.

It's important to note that while these side effects can occur, they are relatively rare, and creatine is generally considered safe when used appropriately.

As with any supplement, talking to a healthcare provider before starting a new regimen is always a good idea.

Creatine Capsules: Pros And Cons


  • Convenience: Creatine capsules are easy to take, making them a great choice for those with a busy lifestyle. Just pop a capsule and you're good to go.
  • Portability: They're portable and require no mixing, which is perfect for on-the-go use.
  • No Taste: Some people find the creatine powder taste unpleasant. With capsules, you can avoid the taste entirely.


  • Cost: Creatine capsules are usually more expensive than powder.
  • Absorption: The body may not absorb them as quickly as the powder form.
  • Fixed Dosage: With capsules, you can't fine-tune your dosage as easily as you can with powder.

Creatine Powder: Pros And Cons


  • Cost-Effective: Creatine powder is often cheaper per serving compared to capsules.
  • Versatility: It's more versatile as it can be mixed with various liquids.
  • Adjustable Dosage: Some people may find it easier to adjust the dosage with powder.


  • Preparation Time: Creatine powder requires a bit more preparation as it needs to be mixed with a liquid before consumption.
  • Taste: Some people may find the taste of creatine powder to be unpleasant.
  • Portability: Powder may not be as convenient to carry around as capsules.

Which One Is More Effective?

When it comes to effectiveness, both creatine capsules and powder can increase muscle creatine levels and improve exercise performance.

The choice between the two will largely depend on your preference and lifestyle needs.

As with any supplement, it's always a good idea to consult a healthcare professional before starting a new regimen.

With its proven benefits and safety profile, creatine is a valuable addition to any fitness enthusiast's supplement stack.

Who Should Use Creatine?

Creatine benefits anyone looking to improve strength, power, and high-intensity exercise performance. This includes athletes, bodybuilders, and recreational gym-goers.

It can also be beneficial for older adults who are looking to maintain muscle mass and strength.

Who Should Avoid Creatine?

While creatine is generally safe for most people, individuals with kidney disease or those at risk for kidney disease should avoid creatine supplementation.

Always consult with a healthcare professional before starting any new supplement regimen.

Comparing Creatine To Other Supplements

Creatine is often compared to other performance-enhancing supplements such as beta-alanine and branched-chain amino acids (BCAAs).

While these supplements can also enhance exercise performance, creatine is unique in its ability to rapidly produce ATP, making it particularly beneficial for high-intensity exercise.

Various Creatine Forms

  • Creatine Monohydrate: This is the most studied and most commonly used form of creatine. A large amount of research indicates that it's safe and effective. Any new forms need to be compared to it before they can be recommended (source).
  • Creatine Ethyl Ester: Some manufacturers claim that creatine ethyl ester is superior to other supplement forms, including the monohydrate form. Some evidence indicates it may be better absorbed than creatine monohydrate in the body. However, one study directly comparing the two found that it was worse at increasing creatine content in the blood and muscles (source).
  • Creatine Hydrochloride (HCL): Creatine HCL has gained considerable popularity with some manufacturers and supplement users. Initial excitement about it was probably due to reports of its superior solubility. However, this theory is only speculation until it is tested. One study found that creatine HCL was 38 times more soluble than the monohydrate form (source).
  • Buffered Creatine: Some supplement manufacturers have attempted to improve the stability of creatine in the stomach by adding an alkaline powder, resulting in a buffered form. This could increase its potency and reduce side effects such as bloating and cramping. However, a study directly comparing buffered and monohydrate forms found no differences in regards to effectiveness or side effects (source).
  • Liquid Creatine: While most creatine supplements come in powdered form, some ready-to-drink versions have already dissolved the supplement in water. The limited research examining liquid forms indicates that they're less effective than monohydrate powders (source).
  • Creatine Magnesium Chelate: Creatine magnesium chelate is a form of the supplement that's chelated with magnesium. This means that magnesium is attached to the creatine molecule. One study compared bench press strength and endurance between groups consuming creatine monohydrate, creatine magnesium chelate, or a placebo. The monohydrate and magnesium chelate groups improved their performance more than the placebo group, but they did not differ (source).

Choose The Form that Works For You

Creatine is a fascinating supplement with much to offer, whether you're a fitness enthusiast, a professional athlete, or someone just starting their fitness journey.

It's a naturally occurring substance that our bodies produce and is found in foods like meat and fish.

Taking as a supplement can provide a range of benefits, from enhancing strength and muscle growth to improving brain function.

One common question arises is, "what does 5g of creatine look like?".

It's important to know how much creatine you're taking to ensure you're getting the right dose.

Too little might not give you the benefits you're looking for, and too much could lead to unnecessary side effects.

Another aspect to consider is how much water to take with creatine.

Staying well-hydrated is crucial when taking creatine, as it can help prevent potential side effects like stomach upset and muscle cramping.

You might also wonder, "how long does creatine stay in your system?" Understanding the half-life of creatine can help you plan your supplementation schedule and ensure you're maintaining optimal levels in your body.

One of the main reasons people take creatine is to enhance their strength.

But, "does creatine make you stronger?" The answer is yes, numerous studies have shown that creatine supplementation can significantly increase strength and power output during high-intensity exercise.

Lastly, if you're looking for a specific type of creatine, you might want to consider creatine HCL.

It's one of the many forms of creatine available, and some people find it more effective and easier on the stomach than creatine monohydrate.

Check out this list of the best creatine HCL supplements for some recommendations.

Creatine is a versatile supplement that can support a range of fitness goals.

As with any supplement, it's important to research, understand how it works, and use it responsibly to get the best results.

Frequently Asked Questions

What is the recommended dosage for creatine?

The recommended dosage for creatine is typically 5 grams per day. Some individuals may choose to do a "loading phase" where they take 20 grams of creatine daily for 5-7 days, but this is unnecessary.

Can I take creatine on non-training days?

Yes, taking creatine on non-training days can help maintain your muscle stores of creatine.

Can I mix creatine with other supplements?

Yes, creatine can be mixed with other supplements such as protein powder or BCAAs.

Does creatine cause weight gain?

Creatine can cause a small amount of weight gain due to muscle water retention. This is typically a temporary increase and not associated with fat gain.

Is creatine safe for long-term use?

Research shows that long-term creatine supplementation is safe for healthy individuals.

The Bottom Line

Both creatine capsules and powder can effectively increase muscle creatine levels and improve exercise performance.

The choice between the two will largely depend on your preference and lifestyle needs.

As with any supplement, it's always a good idea to consult a healthcare professional before starting a new regimen.

With its proven benefits and safety profile, creatine is a valuable addition to any fitness enthusiast's supplement stack.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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