Introduction Dietary supplements can play a significant role in enhancing physical performance, but not all products are created equal. When choosing a creatine supplement, there are several factors to consider to ensure you make an informed decision. Below are some important tips to guide you in selecting the best creatine product for your needs.
✔️ Look for third-party testing. “Dietary supplements are not regulated by the FDA,” White previously explained. To guarantee the safety of a supplement, it’s essential to look for third-party certifications, such as Informed Choice certified, NSF certified, or GMP quality assured, among others.
✔️ Decide which form to take. “Creatine monohydrate is the most effective form of supplementation to enhance endurance during exercise,” Vetter explains. This type consists of a single creatine molecule and a water molecule. Alternatively, you can opt for creatine hydrochloride (HCL), which includes a hydrochloride molecule. “This form allows for quicker absorption, while potentially reducing the risk of side effects,” White adds.
✔️ Go flavored or unflavored. Consider the flavor profile when selecting a creatine supplement. White recommends that many individuals prefer unflavored options, as they can be mixed with various drinks, including pre-workout beverages. However, if you plan to consume it on its own, there are also excellent flavored varieties available.
✔️ Consider supplementing with food. If you’d like to naturally increase your creatine intake, consider incorporating food sources rich in creatine into your diet. These include red meat, wild game, and fish—especially salmon, tuna, and herring, according to Vetter.
Conclusion Making an informed choice about creatine supplements involves considering various factors, such as third-party testing, forms of creatine, flavor preferences, and dietary sources. By following these guidelines, you can choose a supplement that aligns with your fitness goals and health needs.
