4 min read
Does it genuinely matter which type of creatine will be the best for me?
Julia Wójcik
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Diets Premium Expert • 18.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Julia Wójcik | min read 4 min | Scientifically reviewed by a clinical dietitian 18.03.2026 |
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Key Takeaways
In the supplement sector, abundance prevails. The range of products is so extensive that selecting creatine requires substantial time investments. Dozens of companies and hundreds of creatine products do not facilitate the decision-making process. Manufacturers assert that their products are the best, but is there truly a significant difference between them? In what ways do they differ? I will attempt to explain.
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Creatine - what substance is this?
Creatine is a simply constructed organic compound that primarily exists in muscle tissue (95%). In this tissue, it is stored as phosphocreatine (66%) and free creatine (33%). This compound is one of the most well-known and extensively researched substances available in current dietary supplements and additives for athletes. The primary function of creatine is to store energy within muscle cells in such a manner that it can be quickly and almost instantly released. Therefore, the higher the creatine levels in muscles, the more energy is available for their use. Furthermore, creatine leads to increased muscle strength and endurance, enhances the overall energy levels of the body, and may aid in the process of fat reduction.
Types of creatinine
Monohydrate is the most commonly prescribed and best known form of creatinine. Creatine is the combination of monohydrate with intermediates in the cancer cycle (organic citric acid), which allows for a better conversion to phosphoric acid, resulting in better water absorption in muscle cells. Jabłczan creatinine is the simplest combination of creatinine molecules and two or three molecules of apple acid, which has the best absorption among creatines and the best tolerability in the digestive system. Jabłczan stimulates the synthesis of active phosphocreatine the most. Pirogronian creatinine is the combination of monohydrate and pirogronian, which increases glucose metabolism and its effective use in various physiological processes. Azotan creatinine is the combination of monohydrate and azotan molecules, which contribute to the expansion of muscle vessels and the improvement of the transport of nutrients and oxygen. Azotan is characterized by its much better solubility in liquids.
Scientific Research on Creatine
Creatine is the most thoroughly researched substance among supplements, making it the safest. As research published in recent years in Medicine and Science in Sport and Exercise, Clinical Journal of Sports Medicine, International Journal of Sport Nutrition, and Sports Medicine shows, the differences in action between monohydrate and apple and other forms of creatine based on monohydrates are minimal. Another intriguing study is a 2003 study where a research team led by Greenwood and Kreider discovered that supplementing with creatine for 8 weeks resulted in an increase in muscle mass from 2.25 to 6.75 kg.
Expert Stance: Monohydrate vs. Modern Forms
The supplement market is attempting to persuade everyone that the more modern forms of creatine are superior to the older forms of monohydrate and apple. Manufacturers are successful in this, but only to a certain extent, as the differences are so small that they do not compensate for the increased costs of such supplementation. Therefore, monohydrate remains the best and most cost-effective form of creatine that can be successfully supplemented for many years. However, if we have digestive issues and struggle with tolerating monohydrates, we may want to consider the milder apple form. Other forms are equally good, and sometimes even better, but not enough to justify the significant price difference.
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Julia Wójcik
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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