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You have decided to take creatine capsules as a form of administration and want to increase your performance during your training? Would you like to find out more about creatine capsules? Then you've come to the right place. Here we will explain everything about creatine and creatine capsules and what you should consider when buying creatine capsules. In our big creatine capsules test 2021 we will give you all the important information about this product. You will learn what effect these capsules can have on your muscle growth and which creatine capsules are best suited for you.




First of all, the most important things

  • Ceatin capsules are a dosage form for bodybuilding and weight training to promote muscle building and increase performance power. They are available from numerous manufacturers in different sizes and varieties and with different silica substances.
  • Creatine capsules, as the name suggests, are filled with creatine, which is one of the most important energy sources in our muscles. Creatine is produced by the body, but can lead to an increase in strength performance if taken in addition through our food.
  • Creatine capsules are ideal for athletes who are constantly on the go. They are easy and uncomplicated to take and dose.

Best Creatine Capsules: Our Picks

Buying and evaluation criteria for creatine capsules

When buying creatine capsules, you should pay attention to various aspects, such as:

Especially with supplements, it is important to know exactly what you are adding to your body. Sometimes it is better and safer to pay more money for better quality than to risk your health with a bad product.

Composition

To avoid intolerance and possible allergies, you should check the exact ingredients before buying creatine capsules. There are some with additives and some without. There are also vegetable creatine capsules for vegans. There are also products that contain traces of lactose, which can cause problems for people with lactose intolerance. Mostly, however, creatine monohydrate is available in its pure form, which usually has no known intolerances. The capsule shell is usually made of gelatine, so vegans should make sure that it is not made from animal ingredients.

Amount to take

The consumption of creatine depends on body weight and training intensity. There are also different dosages. With high-dose creatine capsules, you should take fewer capsules a day than with low-dose capsules. In most studies, a positive effect was observed with an intake of 3 to 5 grams per day. When starting with creatine, it is recommended to begin with a five-day loading phase. At this time, you should take 20 to 25 grams. After this phase, the amount should be reduced to 3 to 5 grams per day (maintenance phase).

Shelf life

The advantage of creatine capsules as a form of administration is that they can be stored for years if kept dry and not warm. However, it is generally important to always consider the shelf life when buying supplements and not to buy ones that are at the end of their shelf life. Especially if you want to take creatine over a longer period of time, the shelf life of the capsules should not be short.

Duration of use

If one is to take creatine capsules only for a very short phase, he needs a different amount than the person who wants to take them permanently. For people who want to take them for a short phase, it is recommended to take a five-day loading phase with 20 to 25 grams of creatine per day. If you plan to take creatine for weeks or permanently, it is recommended to take a dosage of 3 to 5 grams per day from the beginning. The dosage is therefore important for the duration of the intake and you must take it into account before making your purchase decision.

Purity

When buying creatine capsules, it is worth paying attention to the purity. The purer the creatine in the capsules, the better they are. Creatine capsules vary in purity depending on quality and manufacturer. Creatine capsules made from creatine monohydrate are almost 100% pure and, according to many studies, are more effective than other types of creatine. It is recommended that you only buy creatine capsules that are produced in Europe, as they have a reliable production process and stricter guidelines.

Quality

Creatine capsules can vary significantly in quality, so be sure to check the quality before making your decision. Their quality depends first and foremost on the manufacturer and the country of production. In general, creatine capsules produced in Europe are the best on the market in terms of quality, as their production is subject to strict production rules and therefore has high production and purity standards.

When it comes to supplements, quality comes before price. If you want to do something good for your body, it has to be something good.

Buying creatine capsules from a pharmacy is the safest choice. In online stores, you must always read the customer reviews and find out exactly what the product is. If you want effective creatine capsules, they must be of good quality and contain a lower proportion of worthless creatinine.

Guide: Frequently asked questions about creatine capsules answered in detail

In order to inform you comprehensively about the effectiveness of creatine capsules and to give you an understanding of the current state of science, we have summarised all the important information in the following sections.

What are creatine capsules and how do they work?

Ceatin capsules are a form of administration for bodybuilding and weight training. Strength athletes and bodybuilders who want to build up their muscles can take creatine capsules after training. Creatine itself is very important for the energy supply of the muscles.

Foodspring Whey Protein-1

Creatine capsules are very popular for athletes who are on the go a lot. (Image source: John Arno/ unsplash).

The human body can produce 1 to 2 grams of creatine daily in the liver, kidney and pancreas with the help of the amino acids glycine, arginine and methionine. The body has a storage of about 120 to 150 grams and about 2 to 4 grams of it are consumed daily. However, strength athletes, bodybuilders and weightlifters consume more creatine, because the loading time is relatively short compared to other sports.

Strengthening

According to studies, weightlifters who take creatine perform 14 percent better(3). The capsule is quickly broken down by the gastric juice and gives the strength athlete extra power. In a sport-specific study in the field of martial arts, there was an improvement in repeated cycling sprint and ice-skating sprint times after taking creatine (10-20 g daily) for a short period of time. In the area of endurance exercise, most studies cannot prove an ergogenic effect with creatine supplementation.(1)

Weight gain

Numerous studies document an increase in body weight of 0.5-2 kg in lean body mass after a five-day intake of 20-25 g Cr daily in both male and female athletes. The reason for this increase is the water retention in the muscle caused by creatine, as creatine binds water.(3, 4)

Muscle building

According to several studies, an increase in protein synthesis in the muscle is to be expected with continuous intake of creatine capsules, which is usually the goal of the athlete or bodybuilder.(2)

When and for whom is it useful to take creatine capsules?

Creatine capsules are suitable for strength athletes, weightlifters and bodybuilders who want to promote their muscle build-up. They enable longer intensive training. Creatine capsules are also very popular for sports with a high speed level, such as athletics or martial arts.

Creatin Kapseln-2

Creatine capsules help you to build muscle and enable longer and more intense workouts.
(Image source: Arthur Edelman/Unsplash)

Creatine capsules are the convenient way of creatine supplementation and are ideal for athletes who are on the go a lot and don't like to take creatine in powder form.

Creatine capsules only work best if they are taken daily and trained regularly.

They are only good and helpful if you train regularly and want to increase your performance. Creatine capsules are not the best choice for people who only train from time to time. So the more muscle mass you already have, the more effective creatine capsules are, because more muscles can store more water. You can take creatine capsules at any time of day, as long as you take them regularly every day. So that the creatine does not remain in the stomach for long, it should be taken either on an empty stomach or between meals with an interval of at least two hours(5).

What should I bear in mind when taking creatine capsules?

Creatine binds water(7), so you should take the creatine capsules with plenty of liquid and drink plenty of water throughout the day. It is also recommended to take the creatine capsules in combination with short-chain carbohydrates, as it serves as a transport matrix into the bloodstream and thus the creatine will conduct itself faster in the muscle fibres(8). Some people do not benefit from taking creatine capsules, in which case it is recommended to stop taking them and focus on a protein-rich diet instead. Weight gain is also to be expected with creatine. You should expect to gain one to two kilograms of weight, as taking creatine leads to water retention(10).

What types of creatine capsules are there?

Creatine capsules are available in different types on the market. Their types differ according to the filling, capsule material and their dosage. There are basically four types of creatine capsules: Creatine capsules made from pure creatine (monohydrate), creatine capsules made from creatine hydrochloride, vegan creatine capsules, buffered creatine capsules. In the following table we have briefly described the individual types.
Type Description
Creatine capsules made from pure creatine (monohydrate) Creatine monohydrate is the basic form of creatine. Creatine is offered as creatine monohydrate in pure form and is very high quality and popular. Therefore, it is the best choice for the beginners to buy these capsules
Creatine capsules made from creatine hydrochloride It is the combination of a hydrochloride group with a creatine molecule. This is said to increase the solubility of the creatine and improve its absorption into the bloodstream of the muscles
Vegan Creatine Capsules These capsules are vegetable based, the capsule shell has no animal ingredients and they are a super choice for vegans
Buffered Creatine Capsules These are normal creatine monohydrate but with still strongly alkaline substances like sodium carbonate. These types of capsules are usually more expensive than creatine capsules made from creatine monohydrate

All types have their advantages and disadvantages and leave nothing to be desired.

How should creatine capsules be dosed?

As a rule, one creatine capsule contains 1 gram of creatine. To achieve the desired increase in performance, up to 3 grams of creatine should be taken into the body per day. This corresponds to an amount of about 3 to 6 capsules per day (depending on the supplier). The individual optimal amount depends on the person's body weight and muscle mass. More muscular people, for example, need more creatine than those with fewer muscles.

Creatin Kapseln-3

The dosage of creatine capsules depends on whether you want to take them permanently or only for a certain time. (Image source: Elsa Olosson/Unsplash)

Creatine is either taken permanently with about 3 grams per day or in the form of a cure, which should last about six weeks. In a creatine cure, up to 15 grams of creatine are initially taken over 7 days in the so-called loading phase. After that, the amount is reduced to 3 grams (maintenance phase). If you are taking creatine permanently, you should start with 3 grams right from the beginning and not do the loading phase(9). The recommended daily dose is always stated by the manufacturer in the product description. With some you should take 7 capsules daily before and after training and with others 5 capsules. It depends on how many milligrams each capsule contains.

What are the side effects of creatine capsules?

Creatine capsules are a safe supplement with few side effects reported. According to studies, the most common side effect is temporary water retention (7), which only happens when you start taking the capsules. It is important to drink plenty of water. The short-term use of creatine capsules is considered safe; no clinical side effects have been observed so far. If taken for a longer period of time in combination with other supplements or even at very high doses, kidney or liver complications may occur.(1, 9, 6)

What are the alternatives to creatine capsules?

When taking creatine, there are also creatine powder and liquid creatine as alternatives to creatine capsules. In the following table we have compiled a small overview of these alternatives.
Alternative Scientific situation Explanation
Creatine powder Just as effective as creatine capsules The powder is simply dissolved in a liquid, which enables immediate absorption in the body and increases the desired performance
Liquid creatine The effect could not yet be scientifically proven There are few suppliers for liquid creatine, as it is expensive and no more effective than the capsules and the powder. Creatine in liquids does not remain stable over time, which is why the liquid form is less effective than normal monohydrate

Each alternative has its advantages and disadvantages. Creatine powder costs much less than creatine capsules, but it is impractical for travelling. You need liquid and a measuring spoon to take it and drink it. The disadvantage of liquid creatine is that it should be consumed quickly, as creatine does not remain stable in liquid for a long time. Creatine is also available as a power bar, but its effectiveness is not guaranteed.

What distinguishes creatine capsules

Creatine capsules are very popular with athletes because they are easy to use. Especially people who travel a lot or are constantly on the road prefer the capsules to the powder. Creatine capsules are also easy and uncomplicated to take on a daily basis. You don't have to measure and mix them, which is necessary with powder. Compared to the other types of creatine, capsules are of the best quality. Depending on the package information, you can choose the desired dosage.

Image source: Gabe Pierce / Unsplash

References (10)

1. Dr. med. Roland Nebel, Jahrgang 53, Nr. 7+8 (2002) DEUTSCHE ZEITSCHRIFT FÜR SPORTMEDIZIN, Creatin im Sport - Ergogenes Supplement?
Source

2. Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018 Nov 2;10(11):1640. doi: 10.3390/nu10111640. PMID: 30400221; PMCID: PMC6265971.
Source

3. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
Source

4. Kutz MR, Gunter MJ. Creatine monohydrate supplementation on body weight and percent body fat. J Strength Cond Res. 2003 Nov;17(4):817-21. doi: 10.1519/1533-4287(2003)017<0817:cmsobw>2.0.co;2. PMID: 14636103.
Source

5. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013 Aug 6;10:36. doi: 10.1186/1550-2783-10-36. PMID: 23919405; PMCID: PMC3750511.
Source

6. Poortmans JR, Francaux M. Adverse effects of creatine supplementation: fact or fiction? Sports Med. 2000 Sep;30(3):155-70. doi: 10.2165/00007256-200030030-00002. PMID: 10999421.
Source

7. Juhn MS, Tarnopolsky M. Potential side effects of oral creatine supplementation: a critical review. Clin J Sport Med. 1998 Oct;8(4):298-304. doi: 10.1097/00042752-199810000-00007. Erratum in: Clin J Sport Med 1999 Apr;9(2):62. PMID: 9884794.
Source

8. Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol (1985). 2000 Sep;89(3):1165-71. doi: 10.1152/jappl.2000.89.3.1165. PMID: 10956365.
Source

9. Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013 Jul-Aug;12(4):240-4. doi: 10.1249/JSR.0b013e31829cdff2. PMID: 23851411.
Source

10. Saab G, Marsh GD, Casselman MA, Thompson RT. Changes in human muscle transverse relaxation following short-term creatine supplementation. Exp Physiol. 2002 May;87(3):383-9. doi: 10.1113/eph8702382. PMID: 12089606.
Source

Why you can trust me?

Wissenschaftlicher Review
Dr. med. Roland Nebel, Jahrgang 53, Nr. 7+8 (2002) DEUTSCHE ZEITSCHRIFT FÜR SPORTMEDIZIN, Creatin im Sport - Ergogenes Supplement?
Go to source
Wissenschaftliche Studie
Wang CC, Fang CC, Lee YH, Yang MT, Chan KH. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018 Nov 2;10(11):1640. doi: 10.3390/nu10111640. PMID: 30400221; PMCID: PMC6265971.
Go to source
Wissenschaftlicher Review
Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
Go to source
Wissenschaftliche Studie
Kutz MR, Gunter MJ. Creatine monohydrate supplementation on body weight and percent body fat. J Strength Cond Res. 2003 Nov;17(4):817-21. doi: 10.1519/1533-4287(2003)017<0817:cmsobw>2.0.co;2. PMID: 14636103.
Go to source
Wissenschaftliche Studie
Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013 Aug 6;10:36. doi: 10.1186/1550-2783-10-36. PMID: 23919405; PMCID: PMC3750511.
Go to source
Wissenschaftliche Review
Poortmans JR, Francaux M. Adverse effects of creatine supplementation: fact or fiction? Sports Med. 2000 Sep;30(3):155-70. doi: 10.2165/00007256-200030030-00002. PMID: 10999421.
Go to source
Wissenschaftliche Studie
Juhn MS, Tarnopolsky M. Potential side effects of oral creatine supplementation: a critical review. Clin J Sport Med. 1998 Oct;8(4):298-304. doi: 10.1097/00042752-199810000-00007. Erratum in: Clin J Sport Med 1999 Apr;9(2):62. PMID: 9884794.
Go to source
Wissenschaftliche Studie
Steenge GR, Simpson EJ, Greenhaff PL. Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. J Appl Physiol (1985). 2000 Sep;89(3):1165-71. doi: 10.1152/jappl.2000.89.3.1165. PMID: 10956365.
Go to source
Wissenschaftlicher Review
Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013 Jul-Aug;12(4):240-4. doi: 10.1249/JSR.0b013e31829cdff2. PMID: 23851411.
Go to source
Wissenschaftliche Studie
Saab G, Marsh GD, Casselman MA, Thompson RT. Changes in human muscle transverse relaxation following short-term creatine supplementation. Exp Physiol. 2002 May;87(3):383-9. doi: 10.1113/eph8702382. PMID: 12089606.
Go to source
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