Creatine is inarguably one of the most researched supplements in sports nutrition. But there are a few things that need to be considered before buying it. Not all creatine supplements available in the market can be trusted.

The purity of the supplement changes everything. Creatine monohydrate is the undisputed gold standard. It is the product that is widely used in popular creatine supplements. Our body already stores 80–130 grams of it at any given time, but loses 1–2% daily through normal metabolic processes.

Supplementation only helps restore that loss, and there's almost a decade of research to prove that it works. Alternatives to creatine monohydrate, such as creatine ethyl ester, hydrochloride, buffered creatine, liquid creatine, and magnesium chelate, have also been researched, and nothing seems to outperform monohydrate.

Liquid forms have been proven to be worse, as creatine loses its potential when suspended in water over time.

Although the supplement isn't regulated by the FDA the same way pharmaceutical drugs are, it is considered to be a dietary supplement.

Few analyses even found that a few products contain measurable levels of contaminants, including dihydrotriazine (DHT), a compound suspected of being harmful, and dicyandiamide (DCD), a manufacturing byproduct.

That's where the role of certifications comes in. It is important to know how to read the label correctly before consuming creatine.

Which Certifications Can Help Detect Good-Quality Creatine Supplements?

Certifications are even more important for athletes to have clean results and not be disqualified during a drug test. A few tests that are imperative for people to know before purchasing creatine are:

The Cologne List: This screens sports supplements for bad substances through independent lab testing.

FSSC 22000: This ensures and attributes to the food safety management certification, verifying that a facility produces consistent quality across every batch.

Some brands have QR code verification, which helps in understanding and trusting a brand further, as they get to see the lab results.

Creapure is one of the purest forms available, which passes all the test verifications and is made through a closed, patented process using in-house raw materials that eliminates cross-contamination risk.

So next time you reach out for that box, remember to make monohydrate your first choice, followed by the trusted certifications.

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Written by

Proma Chatterjee

Edited by

Souvik Roy