Creatine is a proven supplement for high intensity exercise performance and has been heavily marketed as a sports nutrition product. Increasing evidence shows benefits in preventing age-related health issues like muscle loss (1), cognitive decline (2) and it is predicted that creatine will increasingly make it in brands targeting that particular market.
Creatine supplements came on the shelves in the early 90s and, by all accounts, it was introduced by the defunct supplement company EAS (Experimental and Applied Sciences) which sold it as a pure powder under the name PHOSPHAGEN.
I first came across Creatine in 1995 issues of muscle magazines and my first tub was a 200g Creatine Monohydrate by Universal Nutrition that I purchased in 1998 for Rs. 500 from Universal’s Mauritian distributor.
Fig. 1: EAS PHOSPHAGEN, the first Creatine Monohydrate to hit the market in the early 1990s.
Creatine was the hottest supplement of that era and, ever the supplement aficionado, I watched the evolution of this supplement with a keen eye, mainly via magazines and, later, via the internet.
The first Generation Creatines on the Market
Initial Creatine products were basically powdered Creatine Monohydrate or Creatine 500mg capsules.
They were apparently manufactured in the USA and the product carried a hefty price tag (soon thereafter, Creatines began to be manufactured in China).
The German Creatine Creapure® hit the market in around 1995 and carried the promise of high purity and quality.
Soon thereafter, formulators and marketers started getting innovative and the market started seeing Creatine products with added ingredients as a means to differentiate their products from those containing basic Creatine monohydrate.
Perhaps, the most common of these “newer gen” creatine products was Muscletech’s Creatine 6000ES capsules which was one of the 3 products that Muscletech (which would go on to become a dominant brand in sports nutrition for the next 2 decades) launched with, the other 2 being the popular Hydroxycut (which would later become a brand on its own) and Acetabolan (a product based on the amino acid Acetyl-L-Carnitine).
Creatine 6000ES contained Creatine with the amino acids L-Glycine, L-Methionine and L-Arginine. The latter 3 amino acids are used in Creatine synthesis and thus ensure a steady supply of raw materials for the body to make its own Creatine, the company reasoned. The inclusion of precursor molecules in supplements is a clever strategy that formulators use.
How Creatine products evolved subsequently, based on my personal observation.
Late 90s: appearance of ‘Creatine transport formulas’ which were Creatine monohydrate with added carbohydrates, electrolytes and other nutritional factors like Taurine and other amino acids. Muscletech’s Cell-Tech was the most popular product in this category because they likely pioneered this idea and marketed the hell out of this product. Many other brands followed suit and tried to have a similar product in their range.
Some brand also manufactured preworkout creatine products. An example is Metabolic Nutrition.
Early 2000s to mid 2000s: brief apppearance of liquid creatine or “creatine serum” products.
In the early 2000s, creatine serum became a popular form of creatine supplementation. This form of creatine was marketed as a fast-acting and convenient alternative to traditional creatine monohydrate powder.
The idea was that the serum would be absorbed more quickly by the body, allowing for faster results. However, the efficacy of creatine serum was widely debated, with some studies suggesting that it was no more effective than traditional creatine monohydrate.
Despite this, the creatine serum craze of the 2000s led to the development of other alternative forms of creatine supplementation, such as creatine ethyl ester and buffered creatine.
Mid to late 2000s: rise in popularity of novel creatines like Creatine Ethyl Ester and Krealkalyn
In the late 2000s, creatine supplements continued to evolve with the introduction of creatine ethyl ester and buffered creatine.
Creatine ethyl ester was marketed as a more effective and absorbable form of creatine, as it was thought to bypass the liver and enter the bloodstream more quickly.
Buffered creatine was another popular form of creatine, which claimed to be more pH-stable and less likely to cause stomach discomfort than other forms of creatine.
However, these claims were later disputed by scientific studies, and both creatine ethyl ester and buffered creatine fell out of favor in the supplement industry.
Nonetheless, the introduction of these new forms of creatine reflected the ongoing pursuit for more effective and efficient ways to supplement with this popular compound.
2010s: Creatine HCL vs Creatine monohydrate
In the 2010s, the debate over the best form of creatine supplement continued, with two contenders vying for dominance: creatine monohydrate and creatine HCL (hydrochloride) ester.
Creatine HCL ester was marketed as a more soluble and absorbable form of creatine, with the ability to provide the same benefits of creatine monohydrate with smaller dosages.
However, despite the claims made by some supplement companies, there is little evidence to support the superiority of creatine HCL over creatine monohydrate in terms of efficacy.
In fact, some studies have shown that creatine monohydrate may be more effective in increasing muscle mass and strength.
However, both forms of creatine continue to be popular choices for athletes and fitness enthusiasts.
2020 and beyond: Creatine monohydrate remains king
It is highly likely that creatine monohydrate will continue to prevail as the most widely used form due to its long-standing history of efficacy, extensive research evidence, and relative affordability, making it a trusted choice. Despite the possible emergence of newer forms, the established reputation and proven performance benefits of creatine monohydrate will make it a staple in the industry.
Also, the creatine market is seeing an expansion of its reach beyond its traditional sports audience. With greater awareness about the potential cognitive and overall health benefits of creatine supplementation, the market is expected to target newer consumer segments. This includes individuals who are seeking mental acuity, older adults looking to support muscle health, maintain mental function and those interested in general well-being.
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