Creatine Monohydrate vs HCL
The gym bro debate, settled by science
Creatine Monohydrate wins. It's the most studied supplement ever, costs 80% less than HCL, and works for almost everyone. HCL's absorption claims are marketing, not science. Only try HCL if monohydrate causes severe bloating.
Head-to-Head Comparison
Water retention initially, bloating in some
Key Fact: Most studied supplement in history. Over 700 studies. The gold standard.
Less bloating reported (anecdotal)
Key Fact: Claims of better absorption are not supported by comparative studies. Mostly marketing.
Which One For Your Goal?
| Your Goal | Winner |
|---|---|
| Muscle building | Monohydrate |
| Strength gains | Monohydrate |
| Cognitive benefits | Monohydrate |
| Bloating sensitivity | HCL |
| Value | Monohydrate |
| Convenience | HCL |
Myth vs Reality
Myth: "HCL is better absorbed so you need less." Reality: There's not a single head-to-head study proving this. The "better solubility" claim confuses dissolving in water with absorbing in your body. Monohydrate absorbs just fine.
Why Creatine Monohydrate Wins
Monohydrate wins by a landslide. It has 700+ studies backing it, costs 1/5th the price, and works great for 90% of people. HCL's "better absorption" claims have no comparative study evidence. Save your money.
Common Questions
No. 5g daily reaches saturation in 3-4 weeks. Loading (20g for 5 days) just gets you there faster.
The Bottom Line
Monohydrate. Full stop. It's cheaper, better studied, and works. HCL is a marketing triumph, not a scientific one. Don't pay 5x more for unproven claims.
More Showdowns
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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