- Creatine monohydrate is the gold standard with the largest body of evidence for performance, strength and safety [1],[2].
- Creatine HCl is more soluble in water but has limited human outcome data showing superiority over monohydrate [2],[3].
- Creatine ethyl ester (CEE) is less effective than monohydrate for raising muscle creatine and performance in controlled trials [4].
- Daily 3–5 g monohydrate is effective. Loading is optional. Consistency for 3–4 weeks is what saturates muscles [1],[2].
- Choose fully reacted, third-party tested monohydrate such as Creapure® or Creavitalis® for purity, identity and batch-to-batch reliability.
Not all creatine labels mean the same thing. You have probably seen creatine monohydrate, creatine HCl and creatine ethyl ester compared on absorption, bloat and “no loading” claims. This Product Insights guide explains what those forms are, what the science shows, how they differ in cost and practicality, and why Love Life Supplements uses only high-purity creatine monohydrate.
A Note from Ben, Founder of Love Life Supplements
Over a decade of formulating and speaking with customers has taught me one thing: when the research is overwhelming in favour of one option, stick with it. Creatine monohydrate is that option. It is effective, safe and great value. That is why we use Creavitalis® and Creapure® only — fully reacted, UK manufactured under GMP and BRC standards, and third-party tested.
Solubility or novelty does not beat outcomes. If you want reliable performance, consistent dosing and transparent quality, monohydrate is the form that delivers.
Keep it simple and consistent, and let the results build.
Train smart,
Ben Law
Founder, Love Life Supplements
Creatine monohydrate: the gold standard
Creatine monohydrate has been studied for more than 30 years across hundreds of clinical trials. It consistently increases intramuscular phosphocreatine, improves high-intensity performance and supports lean mass when combined with training [1],[2]. It is stable, affordable and easy to dose at 3–5 g daily. For most people it mixes well in water or a shake and does not require loading to work.
Creatine HCl: higher solubility, limited outcome data
Creatine hydrochloride dissolves more easily in water than monohydrate, which some users find convenient. However, there is limited human evidence showing that HCl produces better performance outcomes or higher muscle creatine than monohydrate at matched doses [2],[3]. If monohydrate causes stomach discomfort, improving mixing, taking with a meal or using capsules usually solves it.
Creatine ethyl ester (CEE): inferior to monohydrate
CEE is an esterified form that was marketed as better absorbed. Controlled research shows the opposite: CEE results in lower muscle creatine and smaller performance gains than monohydrate at equal intakes [4]. CEE can also degrade to creatinine more readily. It is not recommended when monohydrate is available.
Head-to-head comparison
| Feature | Monohydrate | HCl | Ethyl Ester (CEE) |
|---|---|---|---|
| Evidence quality | Extensive human RCTs and meta-analyses show efficacy and safety [1],[2] | Limited outcome data vs monohydrate [2],[3] | Inferior outcomes vs monohydrate [4] |
| Muscle creatine increase | Robust and consistent [1],[2] | Not shown superior at matched doses [2],[3] | Lower than monohydrate in trials [4] |
| Typical dose | 3–5 g daily; loading optional [1],[2] | Often marketed as lower dose due to solubility; evidence limited | Varies; not recommended based on data [4] |
| Solubility | Good when micronised; mixes in warm water or a shake | Very high solubility | N/A advantage; stability concerns |
| GI tolerance | Good; improve by taking with food or splitting dose | Marketed as gentler; evidence limited | No advantage over monohydrate |
| Cost & value | Best value per effective gram | Usually higher cost per gram | Often higher cost with poorer outcomes |
| Safety profile | Excellent long-term data in healthy adults [1] | Fewer long-term data | Not preferred based on efficacy |
Solubility vs outcomes: what actually matters
Solubility can affect mouthfeel and convenience, but outcomes depend on how much creatine reaches and stays in muscle over time. The largest and most consistent improvements in performance and lean mass are with monohydrate at 3–5 g per day in human trials [1],[2]. If you want easier mixing, use warm water, a small amount of juice, or a protein shake, or choose capsules for precision.
Dosage, timing and consistency
- Daily dose: 3–5 g creatine monohydrate.
- Loading (optional): 20 g daily in split doses for 5–7 days to saturate faster [2].
- Timing: Any time that helps you remember. Many prefer with the largest meal or post-workout.
- Hydration: Drink steadily through the day. Creatine draws water into muscle where it supports performance.
Purity, identity and testing: the LLS standard
We use only fully reacted creatine monohydrate with rigorous third-party testing for identity, purity and contaminants. Our products are manufactured in the UK under GMP and BRC certified facilities for quality assurance in every batch. That is the confidence you feel when you take the same dose each day and get the same results each month.
Ingredient A–Z reference
For sourcing and testing notes, see our A–Z entry for Creavitalis® Creatine Monohydrate.
Recommended products
- Creavitalis® Creatine Monohydrate Powder — 300 g micronised, unflavoured and vegan.
- Creapure® Creatine Monohydrate Capsules — 150 capsules with 1 g creatine per capsule.
Related reading
- Creatine Buyer’s Guide: How to Choose the Best Supplement
- Does Creatine Cause Bloating or Water Retention?
- Creatine and Hydration: Should You Take It with Electrolytes?
FAQs
Is creatine HCl better absorbed than monohydrate?
HCl is more soluble in water, but human outcome data do not show superior performance or muscle creatine levels vs monohydrate at matched doses [2],[3].
Do I need less HCl per serving?
Some marketing suggests smaller doses. Independent trials demonstrating equal or better outcomes at lower doses are lacking compared with monohydrate [2],[3].
Is CEE worth it if I struggle with monohydrate?
No. Controlled research shows CEE raises muscle creatine less effectively than monohydrate and is not recommended [4]. If you struggle with powders, use capsules or take with food.
Does monohydrate require loading?
No. Daily 3–5 g reaches the same end point in a few weeks. Loading for one week is optional if you want faster saturation [2].
What about bloating and water retention?
Creatine increases water inside muscle cells, which supports performance. It does not cause problematic subcutaneous water retention at recommended doses [1],[2].
References
- [1] Kreider RB et al. ISSN Position Stand: Safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017. PubMed
- [2] Cooper R et al. Creatine supplementation with specific view to exercise/sports performance. Amino Acids. 2012. PubMed
- [3] Jagim AR et al. The safety and efficacy of creatine: what we know and what we need to know. J Int Soc Sports Nutr. 2018. PubMed
- [4] Spillane M et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training. J Int Soc Sports Nutr. 2009. PubMed
Accessed and current October 2025.
Choose the form proven to deliver. Pure, tested and consistent creatine monohydrate for results you can feel and measure.
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Ben Law is the founder of Love Life Supplements and host of the Optimised Health Show. A self-confessed health, fitness and primal living fanatic, he is a qualified Advanced Dietary Supplement Advisor and Primal Blueprint Certified Expert. For more than a decade, Ben has championed transparent, research-led formulations manufactured in the UK to GMP and BRC standards, helping thousands of customers optimise performance and recovery. Learn more about Ben.