Creatine HCl vs Monohydrate: Which Should You Choose?

Creatine is one of the most researched sports supplements in the world, used to support strength, power and high-intensity training. The two forms you'll see most are creatine monohydrate and creatine HCl (creatine hydrochloride). Here's how they compare.

Quick comparison

• Typical serving: monohydrate about 3–5 g a day; HCl about 0.75–1.5 g a day
• Research: monohydrate has by far the most studies; HCl has fewer
• Mixing: HCl dissolves very easily; micronized monohydrate mixes well too
• Stomach comfort: some people find HCl easier, with less bloating
• Loading phase: optional for monohydrate; not used with HCl
• Cost per serving: monohydrate is usually the best value

What is creatine monohydrate?

Creatine monohydrate is creatine bound to a water molecule. It's the form used in most research, and it's affordable and effective. "Micronized" means the powder is milled extra fine so it mixes more smoothly. Our micronized creatine monohydrate powder is unflavored and one ingredient, with 200 servings of 5 g per 1 kg bag.

What is creatine HCl?

Creatine HCl is creatine bound to hydrochloric acid. It's much more water-soluble, so the serving is smaller, and many people say it sits better in the stomach and causes less water retention. Our creatine HCl powder is pure creatine hydrochloride, with 604 servings per 16 oz bag.

Which is better?

• Choose monohydrate if you want the most proven option at the lowest cost per serving.
• Choose HCl if monohydrate upsets your stomach, makes you feel bloated, or you prefer a tiny serving.
• Can't decide? Our creatine HCl and monohydrate blend combines both, and it's less sour and easier to drink.

How to take creatine

1. Take it daily, including rest days. Consistency matters more than timing.
2. Mix with water, juice or your protein shake.
3. Drink plenty of water throughout the day.
4. Give it about 3–4 weeks of daily use to notice results in training.

Is creatine just for men?

No. Creatine works the same way for women, supporting strength, power and training performance. The serving size is the same.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Not for use by anyone under 18. Talk to your doctor before use if you have kidney problems, are pregnant or nursing, take medication or have a medical condition.