Super Creatine vs. Creatine Monohydrate: Which Is Better?

by Nader Qudimat
Updated July 26, 2023

In bodybuilding, creatine is a supplement that needs no introduction.

It's one of the most well-researched and widely used performance enhancers, known for fueling intense workouts and promoting muscle growth.

But in recent years, a new form of creatine, known as "Super Creatine," has entered the market, promising superior benefits.

But how does it stack up against traditional creatine?

This article will delve into the science behind both to comprehensively compare.

Creatine Overview

Creatine is a naturally occurring compound that's found in muscle cells.

It helps your muscles produce energy during heavy lifting or high-intensity exercise.

Supplementing with creatine can increase the natural stores of creatine phosphate in your body, a form of stored energy in the cells, as it aids in producing adenosine triphosphate (ATP), the body's primary energy source.

Super Creatine Overview

On the other hand, Super Creatine is a patented ingredient claimed to be a more bioavailable form of creatine.

While traditional creatine is converted into creatinine (a waste product) in the stomach before it's absorbed into the bloodstream, Super Creatine is designed to be absorbed intact and converted into creatine in muscle cells.

Read how much creatine is in Bang Energy drink here.

Creatine vs Super Creatine


Both creatine and Super Creatine serve the same fundamental purpose: to enhance athletic performance and support muscle growth.

They do this by increasing the body's creatine phosphate stores, helping produce more ATP for energy.


The primary difference between the two lies in their bioavailability.

While effective, traditional creatine can be converted into creatinine in the stomach before it's absorbed, wasting some of it.

Super Creatine, however, is designed to bypass this conversion process, potentially leading to greater absorption and effectiveness.

The Science Behind Creatine And Super Creatine

Research has shown that creatine supplementation can significantly enhance athletic performance, particularly in high-intensity workouts.

It's also been found to promote muscle growth, improve strength, and speed up recovery.

Super Creatine, a relatively new product, doesn't have the same breadth of research behind it. However, the science that does exist is promising.

Studies suggest that it may be more bioavailable than traditional creatine, potentially leading to greater increases in muscle creatine stores.

Creatine vs Super Creatine: A Dive Into The Research

When it comes to enhancing athletic performance and muscle recovery, creatine has long been the go-to supplement for athletes and fitness enthusiasts.

Its benefits are well-documented in scientific literature, with studies showing muscle mass, strength, and physical performance improvements.

For instance, a review focusing on the effects of creatine supplementation on aging muscle and bone found that creatine could potentially increase muscle mass and performance in older adults.

This is particularly significant given the prevalence of sarcopenia, an age-related condition characterized by a reduction in muscle mass and function.

Addressing common misconceptions about creatine, another study confirmed that creatine is generally well-tolerated, especially at recommended dosages.

The research also highlighted that creatine supplementation can benefit various physical activities, not just resistance or power-based exercises.

Moreover, creatine's potential as a therapeutic intervention for sarcopenia was discussed in a research paper.

The paper suggested that the effectiveness of creatine in older adults could be influenced by various factors, including the timing of supplementation and its combination with other compounds.

In the realm of sports, creatine has also shown promising results.

A systematic review and meta-analysis on the effects of creatine supplementation in soccer players found that creatine had beneficial effects on anaerobic performance tests.

On the other hand, super creatine, or creatyl-l-leucine, is a relatively new player in the supplement field, and the research on its effectiveness is less extensive.

A study published in 2022 found that creatyl-l-leucine does not accumulate in muscle, brain, or plasma, suggesting that it may not provide the same benefits as traditional creatine.

Furthermore, a double-blind randomized controlled trial found that creatine monohydrate supplementation increased muscle creatine content in healthy young adults, but creatyl-l-leucine did not.

While creatine has a wealth of research supporting its benefits for muscle performance and recovery, the same cannot be said for super creatine.

Super Creatine

Super Creatine, a term coined by VPX for their energy drinks, has been controversial.

The compound that VPX advertises as Super Creatine is a covalently bonded creatine dipeptide, not a bioavailable form of creatine.

According to a lawsuit filed by ThermoLife International against VPX, Super Creatine does not form creatine when ingested, leading to allegations of misleading advertising.

Furthermore, a study published in the journal Nutrients in 2022 found that the dietary supplement Creatyl-l-Leucine, which is similar to Super Creatine, does not bioaccumulate in muscle, brain, or plasma and is not a significant bioavailable source of creatine.

Super Creatine And Creatine Monohydrate: Advantages And Disadvantages

Let's dig into the advantages and disadvantages of both creatine forms...

Super Creatine


  • Marketing and Innovation: Super Creatine is marketed as a superior form of creatine, which could appeal to consumers looking for the latest supplement innovation.


  • Lack of Scientific Evidence: There is a lack of scientific evidence supporting the effectiveness of Super Creatine. Studies have shown that it does not bioaccumulate in muscle, brain, or plasma and is not a significant bioavailable source of creatine (source).
  • Misleading Advertising: There have been allegations of misleading advertising, with claims that Super Creatine does not form creatine when ingested (source).

Creatine Monohydrate


  • Scientifically Proven: Creatine monohydrate has been extensively studied and has been shown to increase muscle creatine content, which can enhance exercise performance and muscle growth (source).
  • Widely Available and Affordable: Creatine monohydrate is widely available and is often more affordable than other forms of creatine.


  • Potential for Side Effects: While considered safe, some people may experience side effects from creatine monohydrate, such as bloating or stomach discomfort. However, these side effects are usually mild and can often be mitigated by taking the supplement with food or spreading the dosage throughout the day.

Which One Is More Effective?

Given the current state of research, it's difficult to say which is more effective definitively.

Traditional creatine has a wealth of research supporting its effectiveness, while Super Creatine, though promising, still needs more studies to understand its potential benefits and drawbacks fully.

Which One Has More Research?

Traditional creatine undoubtedly has more research behind it.

It's been studied extensively for decades and is supported by a large body of scientific evidence.

While promising, Super Creatine is still relatively new and requires more research to establish its effectiveness and safety fully.

Which One Improves Strength And Performance Better?

Again, given the current state of research, it's hard to say which one improves strength and performance better definitively.

Both have been shown to enhance athletic performance and promote muscle growth, but more research is needed to determine if one is truly superior to the other.

Which One Is Better Overall?

The answer to this question largely depends on individual needs and responses.

Some people may respond better to traditional creatine, while others prefer Super Creatine.

It's always a good idea to consult a healthcare professional or a nutritionist before starting any new supplement regimen.

Suggested reading: Best Creatine HCl Supplements


Is creatine safe?

Yes, creatine is considered safe for most people when used at recommended doses.

What is Super Creatine?

Super Creatine is a patented form of creatine designed to be more bioavailable than traditional creatine.

Can I take both creatine and Super Creatine?

Taking both simultaneously is generally not recommended, as this could lead to excessive creatine intake.

How much creatine should I take?

The recommended dose of creatine is typically 5 grams per day.

Does creatine cause weight gain?

Creatine can cause water retention, which may appear as weight gain on the scale.

Is creatine only for bodybuilders?

No, creatine can benefit anyone who performs high-intensity exercise.

Does Super Creatine have any side effects?

As a relatively new product, the side effects of Super Creatine are not fully known. However, it's generally considered safe when used at recommended doses.

Can I get creatine from food?

Yes, creatine is naturally found in foods like meat and fish.

Do I need to cycle creatine?

No, creatine does not need to be cycled.

Can creatine improve brain function?

Some research suggests that creatine may have cognitive benefits, but more studies are needed.

Bottom Line

Both creatine and Super Creatine offer potential benefits for athletic performance and muscle growth.

While traditional creatine has more research behind it, Super Creatine is a promising newcomer that may offer superior bioavailability.

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

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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