Creatine Nitrate vs Monohydrate: Which Form Should You Take?
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Creatine is a supplement catching widespread attention for the benefits it can bring to physical and cognitive health and performance. Of its number of forms, two that often get compared are monohydrate and nitrate.
Creatine monohydrate is the most studied and common form of creatine, a compound that helps produce energy during high-intensity exercise. People take it to boost muscle strength, power, and exercise performance.
Creatine nitrate is a newer form where creatine is bonded to a nitrate group, aiming to enhance solubility and add potential benefits like improved blood flow due to nitrate's effects. It's taken for similar performance reasons, with hopes of added endurance or vascular benefits.
While creatine monohydrate has decades of research supporting its effectiveness and safety, creatine nitrate is a newer kid on the creatine supplementation block that promises better solubility and absorption.
Here we’ll explore the nuances between the two, looking in particular at muscle performance, absorption, and side effects to help you choose the supplement that matches your preferences and desired outcome.
Creatine Monohydrate Overview
Creatine monohydrate is a naturally occurring compound made from three amino acids: arginine, glycine, and methionine. It's one of the most studied and effective supplements for improving strength, power, and high-intensity performance, making it a popular choice with athletes.
How it works: Creatine is stored in your muscles as phosphocreatine, which helps rapidly regenerate adenosine triphosphate (ATP)—the primary energy source for muscle contractions. This means more energy for short bursts of intense activity, like lifting or sprinting.
How it’s sourced: Creatine monohydrate supplements are synthesized in labs through a safe, stable process using those same amino acids—making it vegan-friendly and highly pure.
Key benefits:
It can help improve muscular endurance and recovery, as this 2021 review showed
It provides nutrients your body needs to support optimal muscle function
It can help increase strength and power
It can boost energy levels and help decrease recovery time
It can support cognitive function, as evident in this 2019 review of the effects of creatine on cognitive processing
Creatine Nitrate Overview
Creatine nitrate is a form of creatine where a nitrate group is chemically bonded to the creatine molecule.
How it works: It works by helping regenerate ATP (adenosine triphosphate), the primary energy source for muscle contractions, just like creatine monohydrate. Additionally, the nitrate part may boost nitric oxide levels, which can improve blood flow and oxygen delivery to muscles.
How it’s sourced: Chemically, creatine nitrate differs from creatine monohydrate in that monohydrate is simply creatine attached to a water molecule, whereas nitrate is creatine bonded to a nitrate ion, altering its solubility and potential vascular effects.
Key benefits:
It can help improve strength and power
It may improve nitric oxide production, aiding vasodilation, leading to better blood flow
It can enhance endurance and may delay fatigue during high-intensity or repeated efforts.
Nitrates may benefit brain blood flow, though more research is needed.
Some evidence suggests it may be more soluble than creatine monohydrate.
Creatine Nitrate vs Monohydrate: The Key Differences
| Creatine Nitrate | Creatine Monohydrate | |
|---|---|---|
| Effectiveness | Good, but less researched | Excellent, most proven form |
| Mixability | Dissolves easily in water | Can be gritty or settle in liquid |
| Absorption | Good, possibly faster due to nitrates | Very good; well-absorbed over time |
| Dosage | 1-3 grams daily | 3–5 grams daily |
| Form Factor | Mostly powders or capsules | Powders, capsules, or gummies |
| Side Effects | Possible blood pressure changes, GI upset | Water retention, occasional GI upset |
| Price | Generally more expensive | Usually affordable and widely available |
| Best For | People wanting better mixability or less bloating | Anyone wanting proven performance |
Effectiveness
Creatine monohydrate is the most extensively researched form of creatine, with numerous studies confirming its efficacy in enhancing strength, power, and lean muscle mass during high-intensity training. It's widely regarded as the gold standard for creatine supplementation.
Creatine nitrate, while promising, has less scientific backing. Preliminary research suggests it may offer similar benefits, but more studies are needed to confirm its effectiveness compared to monohydrate.
Mixability
Creatine nitrate boasts superior solubility, dissolving more easily in liquids, which can lead to better absorption and reduced bloating. It's reported to be about 10 times more soluble than creatine monohydrate.
Creatine monohydrate, especially in its standard form, can be less soluble, sometimes leaving a gritty residue if not mixed thoroughly. However, micronized versions have improved mixability.
Absorption
Creatine nitrate may offer enhanced absorption due to its increased solubility and the presence of nitrate, which can improve blood flow. This could potentially lead to more efficient delivery of creatine to muscle cells.
Creatine monohydrate is well-absorbed by the body, with a proven track record of increasing intramuscular creatine levels effectively.
Dosage
For creatine monohydrate, a common maintenance dose is 3–5 grams daily.
Creatine nitrate typically requires a lower daily dose, often around 1 to 3 grams daily, due to its enhanced solubility and potential for better absorption. It's important to follow specific product guidelines for dosing.
Form Factor
Creatine monohydrate is widely available in various forms, including powders, capsules, and gummies.
Creatine nitrate is commonly found in pre-workout supplements, often combined with other ingredients, and is available in powder or capsule form.
Side Effects
Creatine monohydrate may cause water retention and bloating in some people, particularly if a loading phase is undertaken (up to 20 grams a day for 7 days). Gastrointestinal discomfort can also occur if taken in large doses.
Creatine nitrate is generally associated with fewer reports of bloating. However, due to its nitrate component, there's a potential risk of lowered blood pressure, especially if taken in excessive amounts.
Price
Creatine monohydrate is typically more affordable and widely available, making it a cost-effective option for many users.
Creatine nitrate tends to be more expensive, partly due to its inclusion in specialized pre-workout formulas and less widespread availability.
Best For
Creatine monohydrate is ideal for those seeking a well-researched, effective, and budget-friendly supplement to enhance strength and muscle mass.
Creatine nitrate may be better suited for those looking for improved mixability, potentially fewer side effects like bloating, and the added benefits of enhanced blood flow from nitrates.
How Creatine Nitrate and Monohydrate Are Similar
- Both can increase muscle creatine stores, helping muscles regenerate ATP faster during exercise.
- Both can improve power output, strength, and performance in high-intensity activities like weightlifting and sprinting.
- Both support muscle recovery by replenishing energy stores more quickly post-exercise.
- Both may contribute to the growth of muscle mass over time when combined with consistent training, sleep, and good nutrition.
- Both are taken as dietary supplements, usually in powder or capsule form, but they are also available as gummies and pills.
How Safe Are These Creatine Forms?
Both creatine monohydrate and creatine nitrate are generally well tolerated when taken at the recommended doses. Some side effects of creatine monohydrate can include:
Water retention and bloating (common, especially at higher doses/in a loading phase)
Gastrointestinal discomfort (like cramping, nausea, or diarrhea if taken in large amounts)
Possible weight gain (mainly from increased water in muscles)
Rare kidney strain in people with pre-existing kidney issues (generally safe for healthy individuals)
Some common side effects of creatine nitrate include:
Similar gastrointestinal issues (nausea, stomach upset) though some find it easier to digest than monohydrate
Possible headaches or dizziness (due to nitrate-related changes in blood pressure)
Potential hypotension (low blood pressure) if combined with other blood flow-enhancing supplements
However, it’s important to highlight that there is still limited research on the safety, efficacy, and long-term effects of creatine nitrate, whereas creatine monohydrate is one of the most widely researched supplements on the market.
Which Should You Take: Creatine Nitrate or Monohydrate?
If you prioritize proven effectiveness, extensive scientific research, and cost-effectiveness, creatine monohydrate is the superior choice. For those who may experience digestive discomfort with monohydrate or who prefer a more water-soluble option, creatine nitrate could be worth trying despite its higher cost and limited research.
If you're looking for a high-quality creatine monohydrate, check out Momentous Creatine.
Momentous Creatine is sourced from Creapure®, the purest form of creatine monohydrate available and widely considered to be the gold standard of creatine. While the majority of creatine on the market is sourced from China, ours is a single-sourced ingredient from Germany with no additives, sweeteners, or other ingredients.
Every batch is NSF Certified for Sport®, ensuring it's free from banned substances and contaminants. This certification gives you peace of mind knowing you're taking a clean, pure supplement that meets the strictest quality standards.
Find out what Momentous customers are saying about Creatine:
“This is the first time I have taken Creatine and so far I really like it. I take it pre-workout and it helps me to work a little harder and push a little further.”
-Annie S.
“When you’re 76 like I am you don’t suddenly feel better and have more energy unless you’re taking a new product. This is what happened with Momentus Creatine and I will be a lifetime user. Thank you for making such a healthy product!”
-Jim B.
Frequently Asked Questions
Does creatine nitrate dissolve better than monohydrate?
Creatine nitrate generally dissolves better in water than creatine monohydrate. The nitrate group improves solubility, making it easier to mix into liquids without clumping or settling. In contrast, creatine monohydrate is less soluble and often leaves residue if not mixed thoroughly. Better solubility may enhance convenience and potentially reduce stomach discomfort for some people, though both forms ultimately provide creatine to the muscles.
Do you need to cycle creatine nitrate or monohydrate?
You don't need to cycle creatine nitrate or creatine monohydrate. Both can be taken at a maintenance dosage (3-5 grams a day) continuously without a break. Some people choose to cycle creatine (e.g., taking it for 8–12 weeks, then pausing) to reset perceived effectiveness, but it’s not required for benefits or safety. Consistent daily use is most effective.
Can women take creatine monohydrate or nitrate?
Women can safely take creatine monohydrate or creatine nitrate. Both forms can help improve strength, muscle endurance, recovery, and overall exercise performance in women, just as they do in men. Research shows creatine may also support cognitive function and bone health, which can be particularly beneficial for women.
Which form of creatine causes less water retention?
Creatine nitrate is believed to cause less water retention compared to creatine monohydrate. Monohydrate tends to pull water into muscle cells, which may lead to bloating or temporary weight gain for some people. In contrast, creatine nitrate’s different chemical structure may reduce this effect, making it a preferred option for those concerned about bloating. However, research comparing the two is limited, and individual responses can vary. You can learn more about some of the myths surrounding the use of creatine in this article.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
