Creatine HCL vs. Monohydrate: Which Is Best for You? | Legion

• Improved solubility: HCL creatine is more “soluble” in water (it dissolves more easily) than monohydrate.
• Enhanced absorption: HCL creatine moves through the gut wall more efficiently than monohydrate, optimizing the amount your body uses.

Some believe these potential benefits mean you need less creatine HCL to fill muscle cells, leading to less creatine excretion and stomach discomfort.

Creatine HCL vs. Monohydrate: The Evidence

Three studies support the theoretical benefits of creatine HCL.

However, none involved human participants—scientists studied HCL and monohydrate solubility using lab equipment and assessed absorption using human cells, pig skin, and rat brains. 

Given the differences in how various species store and process creatine, it’s uncertain if these findings would translate to living humans. Even if they did, creatine HCL’s benefits might not be as significant as anticipated.

That’s because the few studies that pit creatine monohydrate vs. HCL show they’re similarly effective.

In one study published in the journal Food and Nutrition Sciences, researchers had weightlifters take creatine monohydrate or creatine HCL daily for 4 weeks while following a strength training program.

The results showed that all of the weightlifters gained comparable strength on the bench and leg press, but those who took HCL appeared to lose more fat and gain more “fat-free mass” (a proxy for muscle).

While this might seem like a victory for HCL, two points warrant caution.

First, the researchers determined the weightlifters’ body fat percentage using skinfold calipers, a method known for its inaccuracy. Hence, errors during measuring could easily have caused the changes in body fat percentage.

And second, the study noted that only those taking HCL saw a significant increase in fat-free mass even though the monohydrate group saw a larger increase (3.5 pounds vs. 3.7 pounds), a discrepancy the authors failed to explain.

In a subsequent study by the same research team, athletes taking HCL and monohydrate saw similar increases in lean body mass (another proxy for muscle) and strength, but only those taking HCL saw a decrease in fat.

Again, the scientists used skinfold calipers to determine these changes, which makes it difficult to draw firm conclusions from their findings. 

In the last study to compare creatine monohydrate vs. HCL, researchers found that both HCL and monohydrate failed to improve athletic performance and anabolic (“muscle-building”) hormone levels in young men after one week.

These findings are unsurprising considering the time creatine takes to exert its effects and its minimal impact on hormone levels.

Creatine HCL vs. Monohydrate: Pros and Cons

These side effects typically affect people during a creatine “loading phase,” where you take higher doses for the first week of taking creatine monohydrate to accelerate its accumulation in your muscles.

During this time, your body may retain more water than if you took smaller doses, potentially causing temporary bloating and weight gain. 

Because of its chemical composition, HCL creatine is 38 times more soluble than monohydrate and potentially more “bioavailable.” As such, many believe taking HCL helps you avoid adverse side effects since you consume less water and creatine than when supplementing with monohydrate.

While these advantages sound promising, no evidence confirms them in humans, so you should think of them as “potential” rather than “proven” benefits until scientists confirm them with high-quality research.

Another reason not to get too jazzed about these potential “pros” is that loading creatine monohydrate is optional.

If you’re worried about experiencing side effects, you can simply skip the loading phase and take 3-to-5 grams daily instead. This approach may mean you have to wait slightly longer to experience creatine’s performance-enhancing benefits, but it won’t impact its long-term effectiveness. 

In other words, there’s no guarantee creatine HCL has any advantages over creatine monohydrate. And even if it does, you can offset these advantages by taking less monohydrate when you begin supplementing.

A major drawback of choosing HCL over monohydrate is the cost.

In a systematic review by the University of Colorado, researchers found that most forms of creatine boost performance to a similar degree, but creatine monohydrate is significantly more affordable. According to their analysis, the average cost of a 5-gram serving of HCL is $1.10. 

Meanwhile, a 5-gram serving of monohydrate costs just $0.29.

Creatine HCL vs. Monohydrate: Common Side Effects

Aside from these minor and usually short-lived drawbacks, creatine monohydrate and creatine HCL’s side effects are minimal: both are generally safe, even when taking large daily doses (30 grams per day) for several years.

Contrary to what some say, there’s no evidence creatine causes acne, headaches, or high blood pressure. Moreover, it doesn’t disturb sleep, almost certainly doesn’t cause hair loss, and provided you have healthy kidneys, it won’t harm kidney health, either. 

Creatine HCL vs. Creatine Monohydrate: Which Is Best?

For a natural source of creatine monohydrate, try Legion’s micronized creatine monohydrate supplement, creatine gummies, or Recharge

FAQ #1: How much creatine HCL should I take?

FAQ #2: Does creatine make you bigger?

Yes, both creatine HCL and monohydrate increase the amount of water held in muscle cells, making your muscles appear bigger.

It also positively affects nitrogen balance and the expression of certain genes, which helps you gain size by boosting muscle growth.

FAQ #3: When is the best time to take creatine for muscle gain?

Research shows it works perfectly well when you take it at any time of the day.

FAQ #4: What happens when you stop taking creatine?

Provided your muscles are fully saturated when you stop, you can expect to hang onto approximately 80% of your stored creatine for up to 2 weeks, and it’ll take around a month of not taking creatine before your levels return to “baseline.”

FAQ #5: Can you take creatine before bed?

Creatine may reduce total and deep sleep duration in animals. 

While reducing sleep duration and quality usually harms mental and physical performance, other studies show that humans taking creatine are mentally and physically sharper, even when sleep-deprived.

Thus, it’s possible (though highly speculative) that creatine could reduce your need for sleep and counteract the drawbacks of sleep deprivation.