Everything you need to know about creatine.

 What is the Best Form of Creatine to Take?
Nearly all studies on creatine supplementation have evaluated pharmacological grade creatine monohydrate in powder form or have used oral or intravenous phosphocreatine formulations (a more expensive form of creatine).

Since creatine has become a popular supplement, there are a number of different forms of creatine that have been marketed (e.g., creatine candy/bars, liquid creatine, creatine gum, creatine citrate, effervescent creatine, etc). Many of these forms of creatine claim to be better than creatine monohydrate. However, no data indicates that any of these forms of creatine increases creatine uptake to the muscle better than creatine monohydrate.

The only potential benefits of these different forms of creatine are convenience, supplement variety, and/or taste preferences. The greatest disadvantage, however, is that many of these supplements are more expensive than creatine monohydrate. There is absolutely no evidence that you can take less of these types of supplements (e.g., liquid creatine or effervescent creatine) and get the same benefits than ingesting higher amounts of creatine monohydrate because of less breakdown in the stomach, greater intestinal absorption, faster absorption in the blood, and/or greater muscle uptake.

Care should be taken to only purchase high quality creatine monohydrate that is produced in inspected facilities that adhere to FDA good manufacturing practice guidelines.