Creatine Monohydrate vs Creatine Nitrate
How creatine monohydrate and creatine nitrate differ in potency, absorption, tolerance, and cost.
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Side by Side
| Creatine Monohydrate | Creatine Nitrate | |
|---|---|---|
| Active content | 87.9% creatine | Varies by product |
| Absorption | High | Moderate |
| How it is absorbed | Near-complete oral absorption; taken up into muscle by the sodium- and chloride-dependent creatine transporter (SLC6A8). Daily dosing saturates muscle stores in about 3-4 weeks, or 5-7 days with a loading phase. | Salt of creatine and nitrate. The nitrate fraction can be reduced to nitric oxide; performance data for the combined compound are limited and industry-sponsored. |
| Typical dose | 3-5 g daily; optional loading at 0.3 g/kg/day for 5-7 days | Not established |
| Common uses | strength and power training, lean mass, vegetarian diets | pre-workout blends |
| Side effects | Early water weight gain of 1-2 kg; GI upset if large doses are taken at once. Raises serum creatinine without indicating kidney injury. | Nitrate can lower blood pressure; caution with nitrates or PDE5 inhibitors. |
| Cost | Low | High |
| Also called | Creapure, micronized creatine | None |
| Labels in index | 643 | 3 |
When to Choose Creatine Monohydrate
Choose creatine monohydrate when you want the form with the evidence base, at the lowest cost. The form used in nearly all of the efficacy and safety literature. Micronized versions dissolve more easily but are chemically identical.
Creatine Monohydrate
The only form with a deep evidence base, and also the cheapest. Nothing else has beaten it.
What to look for: Monohydrate as the sole ingredient, 3-5 g per serving. NSF Certified for Sport or Informed Sport for tested athletes.
Find on iHerb Affiliate linkWhen to Choose Creatine Nitrate
There is rarely a reason to choose creatine nitrate: if you want dietary nitrate, beetroot is the better-studied source. Delivers less creatine per gram than monohydrate.
Creatine Nitrate
There is rarely a reason to choose creatine nitrate: if you want dietary nitrate, beetroot is the better-studied source.
What to look for: Creatine Nitrate named on the Supplement Facts panel, with the amount per serving stated.
Find on iHerb Affiliate linkProducts on Titrate
In Titrate's index of NIH label data, 643 labels in the Creatine category list creatine monohydrate and 3 list creatine nitrate.
Supplement Search loads one category at a time. Choose the Creatine tab, then type a form such as "monohydrate" under Must contain, or a form to avoid under Must not contain.
Related
References
NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals.
Hultman E, et al. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232-237.
Spillane M, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009;6:6.
van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin J Sport Med. 2009;19(5):399-404.
Jagim AR, et al. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012;9(1):43.
Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
Avgerinos KI, et al. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108:166-173.